Coping Skills
Healthy coping skills calm you down in a time of stress or anxiety.
Here are some healthy coping skills for you to use if you are stressed, overwhelmed, anxious, angry or sad.
Here are some healthy coping skills for you to use if you are stressed, overwhelmed, anxious, angry or sad.
Types of Coping Skills:
1. Self Soothing - comfort yourself through the 5 senses
Something to touch. (EX: stuffed animal, stress ball)
Something to hear. (Ex: music, meditation guides)
Something to see. (Ex: snow globe, happy pictures)
Something to taste. (Ex: mints, sour candy)
Something to smell. (EX: lotion, perfume)
2. Distraction - distract your mind to take it off the problem or worry
Puzzles, books, board games, artwork, coloring mandalas, crafts, knitting, sewing, crossword puzzles, word searches, Sudoku, positive websites, music, movies, etc.
3. Opposite Action - doing the opposite of your impulse with a positive action
Affirmations and Inspirations (Ex: looking at or drawing motivational statements, quotes or images)
Something funny or cheering (Ex: funny pictures, movies, video clips, TV, books)
4. Emotional Awareness - Identifying and expressing your feelings
Make a list or chart of your emotions, write in a journal, free draw, draw your emotions
5. Mindfulness - Centering and grounding yourself in the present moment
Meditation, relaxation recordings, hold grounding objects (like a rock or paperweight), do yoga, do breathing exercises, do muscle relaxation
6. Crisis Plan - Have a plan for when coping skills aren't enough
Family/Friends - have a trusted adult you can share your feelings with
School counselor
Community counselor or psychologist
Crisis Hotlines
911
Something to touch. (EX: stuffed animal, stress ball)
Something to hear. (Ex: music, meditation guides)
Something to see. (Ex: snow globe, happy pictures)
Something to taste. (Ex: mints, sour candy)
Something to smell. (EX: lotion, perfume)
2. Distraction - distract your mind to take it off the problem or worry
Puzzles, books, board games, artwork, coloring mandalas, crafts, knitting, sewing, crossword puzzles, word searches, Sudoku, positive websites, music, movies, etc.
3. Opposite Action - doing the opposite of your impulse with a positive action
Affirmations and Inspirations (Ex: looking at or drawing motivational statements, quotes or images)
Something funny or cheering (Ex: funny pictures, movies, video clips, TV, books)
4. Emotional Awareness - Identifying and expressing your feelings
Make a list or chart of your emotions, write in a journal, free draw, draw your emotions
5. Mindfulness - Centering and grounding yourself in the present moment
Meditation, relaxation recordings, hold grounding objects (like a rock or paperweight), do yoga, do breathing exercises, do muscle relaxation
6. Crisis Plan - Have a plan for when coping skills aren't enough
Family/Friends - have a trusted adult you can share your feelings with
School counselor
Community counselor or psychologist
Crisis Hotlines
911