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|99 Coping Skills PDF|
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99 Coping Skills
Whether you’re having a bad day or are having trouble managing your symptoms because of everyday stressors, having healthy and effective coping skills for your mental health is a great way to make you feel better about how you feel.
As you go through your emotions and the things that are hard in life, you need coping skills to help you get through them. These tools, techniques, and strategies are called “coping skills.”
Healthy coping skills VS unhealthy coping skills
It’s important to think about whether the strategy or skill you’re using to deal with your mental health is healthy when you use it. The way your mental health improves or gets worse can help you figure out which coping skills are healthy and which are bad for you.
The coping skills you use if your mental health improves. This is most likely a healthy way to deal with things. There is a good chance that you are using bad ways to deal with things if they get worse or don’t get better at all.
Healthy coping skills for your mental health
When you use healthy coping skills, you give yourself a chance to change the outcome of the situation you are in. Healthy coping skills let you see your situation in a new way.
You’ll learn how to set boundaries for yourself, and your reaction to stressful situations will be different when you do this as well. To improve your mental health, use these coping skills. They can change how you think about things and how you deal with them.
Unhealthy coping skills are bad for your mental health
As there are healthy ways to deal with things, there are also bad ways to deal with things. Let’s talk about bad ways to deal with things for a while.
These types of coping skills might involve things like having unprotected sex, taking drugs, or drinking alcohol as a way to deal with stress.
Unhealthy coping skills may seem like a quick fix, but you may soon realise that the short-term relief they give you is bad for your mental health.
At some point, the things you’re running away from will come back. That’s why it’s important to learn healthy ways to deal with the problems that are at the root of the problem.
- Put on fake tattoos.
- Write (poetry, stories, journal).
- Scribble/doodle on paper.
- Be with other people.
- Watch a favorite TV show.
- Go see a movie.
- Do a wordsearch or crossword.
- Do schoolwork.
- Play a musical instrument.
- Paint your nails, do your make-up or hair.
- Study the sky.
- Punch a pillow.
- Cover yourself with Band-Aids where you want to cut.
- Let yourself cry.
- Take a nap (only if you are tired).
- Take a hot shower or relaxing bath.
- Play with a pet.
- Go shopping.
- Clean something.
- Knit or sew.
- Read a good book.
- Listen to music.
- Try some aromatherapy (candle, lotion, room spray).
- Go somewhere very public.
- Bake cookies.
- Create a vision board.
- Paint or draw.
- Rip paper into itty-bitty pieces.
- Shoot hoops, kick a ball.
- Write a letter or send an email.
- Plan your dream room (colors/furniture).
- Hug a pillow or stuffed animal.
- Hyperfocus on something like a rock, hand, etc.
- Make hot chocolate, a milkshake or a smoothie.
- Play with modeling clay or Play-Doh.
- Build a pillow fort.
- Go for a nice, long drive.
- Complete something you’ve been putting off.
- Draw on yourself with a marker.
- Take up a new hobby.
- Look up recipes, cook a meal.
- Go outside for 15 minutes.
- Create or build something.
- Make a list of blessings in your life.
- Read the Bible.
- Go to a friend’s house.
- Jump on a trampoline.
- Watch an old, happy movie.
- Contact a hotline/your therapist, if you want, you can call us 1-800-448-3000.
- Talk to someone close to you.
- Ride a bicycle.
- Feed the ducks, birds, or squirrels.
- Memorize a poem, play, or song.
- Search for ridiculous things on the internet.
- “Shop” online (without buying anything).
- Color-coordinate your wardrobe.
- Watch fish.
- Make a playlist of your favorite songs.
- Play the “15 minute game.” (Avoid something for 15 minutes, when time is up start again.)
- Plan your wedding/prom/other event.
- Plant some seeds.
- Hunt for your perfect home or car online.
- Try to make as many words out of your full name as possible.
- Sort through/edit your pictures.
- Play with a balloon.
- Give yourself a facial.
- Play with a favorite childhood toy.
- Start collecting something.
- Play video/computer games.
- Clean up trash at your local park.
- Look at yourlifeyourvoice.org.
- Text or call a friend.
- Write yourself an “I love you because…” letter.
- Look up new words and use them.
- Rearrange furniture.
- Write a letter to someone that you may never send.
- Smile at five people.
- Play with your little brother/sister/niece/nephew.
- Go for a walk (with or without a friend).
- Put a puzzle together.
- Clean your room /closet.
- Try to do handstands, cartwheels, or backbends.
- Teach your pet a new trick.
- Learn a new language.
- Move EVERYTHING in your room to a new spot.
- Get together with friends and play Frisbee, soccer or basketball.
- Hug a friend or family member.
- Search online for new songs/artists.
- Make a list of goals for the week/month/year/5 years.
- Perform a random act of kindness.
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