Coping Skills 101 : The Basics Part II
If you're just coming across this as the latest post Please feel free to go HERE to read Part I.
So... now that you have a better understanding of what Coping Skills are for... Have you got all that. Now what do you do with it?? How do you know if what you’re doing is helping or hindering you?
Below is a starter list of examples of Positive and Negative Coping Skills.
Take a Look.
Mark the ones you already do.
Notice if you tend to be marking more of the negative rather than positive or vice versa.
Then go back through and pick three that you could try the next time you feel like you're getting sad, overwhelmed, or just in a space where the day isn't going well.
Positive Coping Skills
Here's a list of coping skills that will help you when you are feeling strong emotions such as anger, anxiety, or depression. These activities are not likely to create more stress or problems, so these help you be more resilient and stress tolerant.
Diversions
Write, draw, paint, photography Play an instrument, sing, dance, act
Take a shower or a bath
Garden
Take a walk, or go for a drive
Watch television or a movie
Watch cute kitten videos on YouTube
Play a game
Go shopping
Clean or organize your environment
Read
Take a break or vacation
Social/Interpersonal (with others)
Talk to someone you trust
Set boundaries and say "no"
Write a note to someone you care about
Be assertive
Use humor
Spend time with friends and/or family
Serve someone in need
Care for or play with a pet
Role-play challenging situations with others
Encourage others
Cognitive (of the mind)
Make a gratitude list
Brainstorm solutions
Lower your expectations of the situation
Keep an inspirational quote with you
Be flexible
Write a list of goals
Take a class
Act opposite of negative feelings
Write a list of pros and cons for decisions
Reward or pamper yourself when successful
Write a list of strengths
Accept a challenge with a positive attitude
Tension Releasers
Exercise or play sports Catharsis (yelling in the bathroom, punching a punching bag)
Cry Laugh
Physical
Get enough sleep
Eat healthy foods
Get into a good routine
Eat a little chocolate
Limit caffeine
Deep/slow breathing
Spiritual
Pray or meditate
Enjoy nature
Get involved in a worthy cause
Limit Setting
Drop some involvement
Prioritize important tasks
Use assertive communication
Schedule time for yourself
Negative Coping Skills
Here's a list of coping strategies that will cost you in the long run. These do more harm than good in most cases and can make life more stressful.
Diversions
Procrastination
Abusing drugs or alcohol
Wasting time on unimportant tasks
Interpersonal (with others)
Blaming
Isolating/withdrawing
Mean or hostile joking
Gossiping
Criticizing others
Manipulating others
Refusing help from others
Lying to others
Sabotaging plans
Being late to appointments
Provoking violence from others
Enabling others to take advantage of you
Cognitive (of the mind)
Denying any problem
Stubbornness/inflexibility
All or nothing/black or white thinking
Catastrophizing
Overgeneralizing
Tension Releasers
Tantrums
Throwing things at people
Hitting people
Yelling at others
Destroying property
Speeding or driving recklessly
Physical
Suicide
Self harm
Developing illnesses
Intrapersonal
Making fun of yourself
Self-sabotaging behaviors
Blaming yourself
Indulging
Spending too much
Gambling
Eating too much
Setting dangerous fires
Continually crying
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More Resources
Powerful strategies for managing stress and bringing your life into balance. This is a comprehensive discussion of ways to cope. https://www.helpguide.org
List Of Coping Skills For Depression. http://www.livestrong.com/article/139974-list-coping-skills-depression/
