Coping Mechanisms

Coping skills can vary based on individual preferences and the specific mental health condition. I use the following to help me to cope. Sometimes I use one skill, sometimes I use them all. Different situations call for different skills. Practicing these coping skills over and over until they become second nature can prove to be beneficial in overcoming stress and anxiety especially.

1. Breathing Techniques

I use the breathing techniques when I am feeling anxious. I also use it to clear my head before I go to sleep.
Deep breathing
4-7-8 breathing (inhale for a count of 4, hold for 7, exhale for 8)
Box breathing (inhale, hold, exhale, hold – each for a count of 4)

2. Exercise

Exercise is usually the last thing I want to consider when I’m feeling depressed or anxious but it is a good way to get rid of that nervous energy.
Regular physical activity (e.g., walking, jogging, swimming)
Yoga or Tai Chi for a combination of physical activity and mindfulness
Strength training to boost overall well-being

3. Journal Writing

Expressive writing to process emotions
Gratitude journaling to focus on positive aspects
Thought records to challenge negative thoughts

4. Light Therapy

Exposure to natural sunlight
Light therapy lamps for conditions like seasonal affective disorder (SAD)

5. Meditation

Mindfulness meditation
Loving-kindness meditation
Guided imagery meditation

6. Supplements

Omega-3 fatty acids (found in fish oil)
Vitamin D for mood regulation
B-complex vitamins for overall mental health

7. Mindful Activities

Body scan meditation
Mindful walking
Mindful eating

8. Social Connection

Engaging in social activities
Connecting with friends and family
Joining support groups

9. Art & Creativity

Drawing or painting
Crafting or DIY projects
Playing a musical instrument

10. Relaxation Techniques

Progressive muscle relaxation
Autogenic training
Biofeedback

11. Self-Compassion Practices

Self-compassion meditation
Positive affirmations
Treating oneself with kindness and understanding

12. Cognitive Behavioral Techniques

Cognitive restructuring (identifying and challenging negative thought patterns)
Behavioral activation (engaging in positive activities)
Problem-solving strategies

13. Time Management

Creating a structured daily routine
Prioritizing tasks and setting realistic goals
Breaking larger tasks into smaller, more manageable steps

14. Sleep Hygiene

I am on a detailed schedule, meaning I go to sleep at the same time every night and wake up at the same time every day. A strict schedule helps me to negotiate the days activities.
Establishing a consistent sleep schedule
Creating a relaxing bedtime routine
Avoiding stimulants before bedtime

It’s important to note that these coping skills can complement professional mental health treatment but may not be a substitute for it. Individuals should consult with mental health professionals to create a comprehensive and personalized plan for their well-being.

You Can't Have Me, I'm Not Done Yet, I'm Too Strong!