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

Take care!


Photo by Blake Richard Verdoorn on Unsplash

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