Coping Skills: A guide to Navigating difficult times
By Jen Berry
Everyone has coping skills, whether they realize it or not. Becoming aware of what they are and utilizing specific coping skills in times of difficulty (um hello 2025!) can help us navigate those times in a much healthier way.
It is also helpful to look at our patterning and realize what coping skills we have that are maladaptive, or no longer serve us. Whether it is doom scrolling and laying in a catatonic state for hours, binging sweets to get a dopamine fix, or texting an ex that will give us attention, we all have areas where we use some patterning that no longer serves us.
Creating a “menu” to go to in times of stress can give us a go-to list of things that help us regulate ourselves and de-stress when the crazy world gets to be a little too crazy.
Here are some examples of coping tools….
1. Breathing and Relaxation Techniques
Deep Breathing Exercises: Practice slow, deep breaths to activate your body's relaxation response.
Box Breathing: Breath in for 4 counts, hold for 4 counts, breath out for 4 counts and hold for 4 counts. Repeat as many times as you need.
Progressive Muscle Relaxation (PMR): Tense and relax each muscle group in your body to release physical tension.
Meditation or Mindfulness: Focus on the present moment without judgment through guided meditations or simple observation of your thoughts and surroundings.
2. Emotional Regulation
Journaling: Write down your thoughts and feelings to process emotions and gain clarity.
Cognitive Restructuring: Challenge negative or distorted thoughts and reframe them in a more balanced way.
Practice Gratitude: Reflect on things you're thankful for to shift focus away from negativity.
3. Physical Activity
Exercise: Engage in physical activities like walking, yoga, or dance to release endorphins and reduce stress.
Stretching: Gentle stretches can help release tension stored in the body.
4. Social Support
Talk to a Trusted Friend or Family Member: Share your feelings with someone who listens and supports you.
Join a Support Group: Connect with others who may be experiencing similar challenges.
Set Boundaries: Protect your energy by saying no to things that overwhelm you.
5. Healthy Lifestyle Choices
Sleep Hygiene: Aim for consistent sleep schedules and create a calming bedtime routine.
Balanced Diet: Eat nutritious meals to support your body and brain.
Limit Stimulants: Reduce caffeine and alcohol intake, which can exacerbate anxiety and mood swings.
6. Creative Outlets
Art or Crafts: Express emotions through drawing, painting, or other creative activities.
Music: Listen to or play music that matches your mood or helps uplift you.
Writing or Storytelling: Let your imagination flow by writing stories, poetry, or even venting creatively.
Dance, move your body: Sweating and crying is how your body releases cortisol.
7. Problem-Solving
Break Down Tasks: Tackle overwhelming tasks by breaking them into smaller, manageable steps.
Prioritize: Focus on what’s most important and let go of unnecessary stressors.
Seek Professional Help: Reach out to a therapist or counselor for guidance and tailored strategies.
8. Grounding Techniques
5-4-3-2-1 Technique: Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Hold a Comfort Object: Keep a small item, like a stress ball or a smooth stone, to soothe yourself.
9. Engage in Nature
Walk Outside: Spend time in nature to benefit from its calming effects.
Gardening: Connect with the earth by planting or tending to greenery.
Grounding: Stand barefoot on grass or soil to feel connected to the earth.
10. Practice Self-Compassion
Affirmations: Repeat kind, encouraging words to yourself.
Allow Yourself to Rest: Recognize when you need a break and honor that need without guilt.
Forgive Yourself: Let go of self-criticism and focus on what you can control moving forward.
We would love to hear some of your favorite coping tools!
XO,
Jen
