80 Coping Skills for Everyday Life
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80 Coping Skills For Everyday Life
Give yourself credit for the things you already do. Make a note about a couple of new ideas to try.
Go outside. Research shows that people find green spaces calming.
Do a body scan. Notice the sensations in your body from your head to your toes.
Listen to music based on your mood. Pick something soothing, energizing, or to release pent-up frustration.
Have a cup of hot tea.
Repeat affirmations. (I am good enough. I am worthy. I am doing my best. Google affirmations, or write your own.)
Look at pretty places in nature. (Either pictures or real life works. Our brains respond positively to both!)
Be mindful of any sounds that come your way, letting them go in one ear and out the other.
Recognize and acknowledge the choices you have right NOW. (My options are…)
Smell flowers.
Carry tokens to remind you of peaceful, comforting things and people.
Imagine peaceful places. (beach, cabin in the woods, peaceful mountain) Use your 5 senses to imagine the details of these places.
Distract yourself. (Watch a tik tok or show you like, talk to a friend, do the Wordle.)
Help someone else. Focusing on another person boosts our mood and gives us a sense of perspective.
Count yourself down (10...9...8...7...)
Try looking at your situation from a different perspective.
I'm aware. Name 5 things you see, 4 things you hear, 3 things you feel with your sense of touch, 2 things you smell, and 1 thing taste in your present surroundings to help ground you in the present.
Pay attention to your breathing. (Inhale slowly through your nose counting to 4, and exhale slowly counting from 4 to 1.)
Read a good book or article.
Curl up with a soft blanket.
Organize a drawer or a shelf in your home.
Pay attention to the rhythmic motions of your body. (walking, stretching, etc.)
Dance.
Talk to a friend or loved one about your stress.
Journal. Write about what’s on your mind, your worries, difficult experiences, or your hopes and goals.
Touch something familiar/safe. Mindfully notice how it feels to touch this object.
Draw or sketch.
Put your feet firmly on the floor, and press down. Imagine that you’re growing roots into the earth.
Make something (craft, knit, collage)
Take a technology break. Turn off your phone, and do something you enjoy tech-free.
Meditate or listen to guided meditations. (Try Frantic World, Insight Timer, or UCLA Mindful Awareness Research Center’s free meditations.)
Make a list of people you can reach out to for support. Allow yourself to use it.
Reframe negative thoughts into more adaptive ways of thinking. (Change “I screw up everything!” to “I’m human, and sometimes I make mistakes. I don’t like it, but it’s ok.”)
Wear comfortable clothing.
Allow yourself to feel what you feel. Feelings will come and go. Visualize your feelings as waves of the ocean or clouds floating by in a big blue sky.
Make time today to do your favorite activity or hobby. Even 5 minutes counts.
Throw ice cubes at the bathtub wall, tree trunk, or fence to release frustration or anger.
Identify your top 5 values.
Make a list of what is upsetting or bothering you. Rip it up.
Exercise!
Find a blog, podcast, YouTuber/Instagrammer/Tik Toker you relate to, and follow it.
Practice yoga. (Watch YouTube videos, download an app, try a studio, go to a Yoga Moves Us class.)
Lose the "shoulds” and the "musts.” Try..."What if" or “I can.”
Reframe your way of thinking. Try to resist following irrational thoughts that maximize or minimize the situation. Use the evidence to challenge negative thoughts.
Write down memories or upsetting experiences, and put them in containers with lids.
Imagine locking an upsetting work situation in your office or building when you leave for the day. If you work from home, close it away when you shut your laptop.
Make something to give to a loved one.
Ask yourself, “How could I deal with this situation more effectively?”
Practice thought-stopping. Imagine a big red stop sign when your mind goes into negative thoughts, or wear a rubber band or hair elastic around your wrist and flick yourself to stop those thoughts.
Throughout the day, ask yourself, How am I doing? What do I need? Listen to your feelings and your body sensations.
Make yourself as comfortable as possible. Take your shoes off, stretch, sit comfortably.
Take a bath or a shower. Hot water is soothing, and cold water is energizing.
Color in coloring books.
Hold a stuffed animal. Notice how soft it feels in your hands.
Rearrange a room in your home, or get some new artwork or throw pillows to change things up.
Go for a walk.
Notice how you experience various feelings in your body (butterflies in stomach, tightness in chest).
Write a letter—that you don’t send—to the person or problem upsetting you.
Play a musical instrument.
Plan regular activities that you look forward to (gardening, hiking, attending a festival or concert).
Call a hotline (988 or 741741), warm line, or participate in a support group.
Watch funny videos (yes, cat videos count!).
Volunteer for a cause that’s important to you. Adding meaning and perspective often helps us feel better.
Clean the house.
Cook a healthy, tasty meal.
Plant flowers.
Practice gratitude. Research shows that noticing 3 things you’re thankful for each day and writing them down improves happiness after 30 days.
Take a nap or go to bed early. A lot of problems feel more manageable when you’re rested.
Eat a healthy snack. Adults get hangry too.
Have your favorite salty or sweet treat in moderation. It’s okay to indulge sometimes.
Think about your short and long-term goals. Pick 1 or 2 small steps you can take to make progress.
Accept what you can’t change. (Easier said than done, but acceptance can reduce a lot of emotional pain.) Focus on what is within your control.
Set a timer for 20 minutes. Think or write about whatever problem is stressing you out. Any thoughts or fears are allowed. When the timer goes off, you’re done for today. No more thinking about that problem until tomorrow’s allotted time. When the worry pops up, remind your brain that you will think about it later. Make sure you keep this appointment with yourself, so your brain trusts that it will get its time to worry.
Get out of town! Whether for a few hours or a whole week, a change of scenery does a person good.
Write a poem.
Begin a project, especially one that you’ve been meaning to work on for a while.
Bake cookies.
Declutter. Gather gently used items to donate to Goodwill or a local charity.
Relax and sip a beverage in your favorite coffee shop.
Sit on a park bench and people-watch.
Do Butterfly Tapping. Cross your arms over your chest. Alternate tapping one hand then the other on your upper arms for 2-3 minutes. This bilateral stimulation helps calm your nervous system.
Add more of your own ways to de-stress! Take a picture to refer to this list anytime you need it.
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