Coping Skills

Happy Sunday! Today I want to share an updated list of coping skills. While I have yet to try them all, the ones I’ve tried have been beneficial to my mental health. My hope is that you can take a few (or all) of these and implement them into your life as needed.

Coping Skills for Self-harm

Pop rubber bands on wrists
Use punching bag or pillow
Draw on old scars or unharmed skin
Scribble on paper
Paint/color
Scream into a pillow
Rip paper or tissue
Squeeze something
Play rain sounds
Distract yourself with videos
Write out feelings
Cuddle with pillows or stuffed animals
Make and read a list of reasons not to cut
Breathe

Coping Skills for Depression

Write/journal
Do yoga
Read
Talk to someone from support system
Light candles
Take a bath and/or shower
Color/paint
Listen to music
Listen to podcasts
Go for a walk
Watch Netflix or YouTube
Guided imagery
Meditation

Coping Skills for Mania

Dance
Get creative
Write
Color/paint
Do yoga
Go for a walk
Talk to someone

Coping Skills for Anxiety

Visualization: Picture yourself at a place where you feel safe and comfortable
Pause to examine evidence, pause to examine your thoughts and challenge them.
Bring a cheat sheet: Before going out into anxiety inducing environments, anticipate what anxious thoughts you will have and challenge them on paper or phone. Bring it with you.
Remind yourself: Anticipation is worse than reality.
Muscle relaxation exercise: Tense muscles for 5 seconds, relax.
Create goals: Create simple, small goals.
Keep a rational outlook: When out, imagine other times you were in social settings and did fine.
Breathe
Do yoga
Practice meditation
Spend time in nature