Coping skills

Written By Julia Lewis

This blog post offers a variety of coping strategies and self-care activities that can help improve mental well-being. Some may be more effective than others, depending on your specific challenges and circumstances. I recommend trying a few from each category, reflecting on how effective each activity was, and creating a personalized list of what works best for you. It's always easier to practice self-care when you have an intentionally crafted list to choose from, rather than trying to figure out what you need in the midst of distress.

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Coping Skills For The Body
Coping Skills For The Body

  • Movement

  • Stretches

  • Breathing exercises

  • Intentionally slow down your heart rate

  • Walk and .. (talk, listen to music or an audiobook, podcasts)

  • Elevate your feet

  • Lay on the floor

  • Nourish your body with healthy foods

  • Increase your water intake

  • Prioritize sleep/nap

  • Medication/supplements

  • Lower your caffeine intake

Coping Skills For The Mind
Coping Skills For The Mind

  • Take a break from social media/scrolling

  • Journal (brain dump or use prompts to reflect)

  • Read

  • Write (stories, essays, appreciation/thank you letters)

  • Reframe thoughts

  • Make a gratitude list

  • Speak kindly to yourself

  • Feel your feelings

  • Watch something funny/feel good

  • Identify irrational thoughts/cognitive distortions

  • Time block rumination

Creativity Based Coping Skills
Creativity Based Coping Skills

  • Crotchet, knit, sew

  • Color, paint, draw

  • Art/craft project

  • Collage your feelings

  • Make a wreath or floral display

  • Take/edit photos, make a photo album

  • Scrapbook

  • Make videos

  • Play board games, card games, or video games

  • Make/play music

  • Make a playlist

  • Puzzles

  • Pottery

Experience Based Coping Skills
Experience Based Coping Skills

  • Go to a bookstore

  • Watch a movie in theaters/drive in movie

  • Hang out at a coffee shop

  • Plan a friend outing or date

  • Plan a trip

  • Explore somewhere new

  • Host an event (game night, dinner, movie night)

  • Learn a new skill or language

  • Challenge a fear

  • Do a seasonal activity

  • Visit a museum

  • Karaoke

  • Do something you enjoyed as a child

  • Travel

  • Try a new restaurant

  • Look at the stars

  • Forage

  • Hike

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Sensory Based Coping Skills
Sensory Based Coping Skills

  • Sit in the sun

  • Place clothes in the drier for a few minutes before putting them on

  • Heated/fuzzy blanket

  • Weighted blanket or medicine ball

  • Candles

  • Tea

  • Add essential oils to shower

  • Bubble bath

  • Listen to nature sounds/music

  • Cold water plunges, swims, showers

  • Wear clothing that feels good

  • Cook/bake

  • Take care of plants/garden

  • Skincare routine

  • Fuzzy socks

  • Cozy night in

Organizational Coping Skills
Organizational Coping Skills

  • Tidy/clean your home

  • Make a list of priorities

  • Create a home for your things

  • Simplify your schedule

  • Declutter and donate

  • Fresh clean sheets

  • Set monthly intentions

  • Set/follow a morning/bedtime routine

  • Do something you've been putting off

  • Clean up computer files

  • Break tasks into manageable steps

Treat Based Coping Skills
Treat Based Coping Skills

  • Buy yourself flowers

  • Get a sweet treat

  • Thrifting/shopping

  • Get a new book/record/game

  • Take yourself out on a date

  • Spa day

  • Buy a gift for someone else

Relationally Based Coping Skills
Relationally Based Coping Skills

  • Talk to someone you trust

  • Call a loved one

  • Social time

  • Spend time with pets/kids

  • Hugs

  • Send a friend a physical letter

  • Perform an act of kindness

  • Donate/Volunteer

  • Ask for help

  • Compliment someone

  • Unfollow people that instill negative emotions on social media

If you find yourself struggling to implement coping skills, reach out to a therapist.

Julia Lewis
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