Coping Skills & Strategies

HEALTHY & ADAPTIVE

Diversions

1. Write, draw, paint, photography

2. Play an instrument, sing, dance, act

3. Take a shower or a bath

4. Garden

5. Take a walk, or go for a drive

6. Watch television or a movie

7. Watch cute kitten or puppy videos on YouTube

8. Play a game

9. Go shopping, crafting, antiquing (browsing and talking with others)

10. Clean or organize your environment

11. Read for fun

12. Take a break or vacation

Social/Interpersonal (with others)

1. Talk to someone you trust

2. Set boundaries and say "no"

3. Write a note to someone you care about

4. Be assertive

5. Use humor

6. Spend time with friends and/or family

7. Serve someone in need

8. Care for or play with a pet

9. Role-play challenging situations with others

10. Encourage others

Cognitive (Of the Mind)

1. Make a gratitude list

2. Brainstorm solutions

3. Lower your expectations of the situation

4. Keep an inspirational quote with you

5. Be flexible

6. Write a list of goals

7. Take a class

8. Act opposite of negative feelings

9. Write a list of pros and cons for decisions

10. Reward or pamper yourself when successful

11. Write a list of strengths

12. Accept a challenge with a positive attitude

Tension Releasers

1. Exercise or play sports

2. Catharsis (yelling in the bathroom, punching a punching bag)

3. Cry

4. Laugh

Physical

1. Get enough sleep

2. Eat healthy foods

3. Get into a good routine

4. Eat a little chocolate

5. Limit caffeine

6. Deep/slow breathing

Spiritual

1. Pray or meditate

2. Enjoy nature

3. Get involved in a worthy cause

Limit Setting

1. Drop some involvement

2. Prioritize important tasks

3. Use assertive communication

4. Schedule time for yourself

UNHEALTHY & MALADAPTIVE

Diversions

1. Procrastination

2. Abusing drugs or alcohol

3. Wasting time on unimportant tasks

Interpersonal (With Others)

1. Blaming

2. Isolating/withdrawing

3. Mean or hostile joking

4. Gossiping

5. Criticizing others

6. Manipulating others

7. Refusing help from others

8. Lying to others

9. Sabotaging plans

10. Being late to appointments

11. Provoking violence from others

12. Enabling others to take advantage of you

Cognitive (of the Mind)

1. Denying any problem

2. Stubbornness/inflexibility

3. All or nothing/black or white thinking

4. Catastrophizing

5. Overgeneralizing

Tension Releasers

1. Tantrums

2. Throwing things at people

3. Hitting people

4. Yelling at others

5. Destroying property

6. Speeding or driving recklessly

Physical

1. Suicide

2. Self-harm

3. Developing illnesses

Intrapersonal

1. Making fun of yourself

2. Self-sabotaging behaviors

3. Blaming yourself

Indulging

1. Spending too much

2. Gambling

3. Eating too much

4. Setting dangerous fires

5. Continually crying