By: Amy Christ, LISW-CP
We all hear about coping skills and how we’re supposed to use them to help in times of stress, anxiety, or feeling low. But what exactly are coping skills, and how do you use them when you aren’t in therapy?
Therapy is a great way to better understand coping skills and how to use them in a healthy way. But when you don’t have a therapy session scheduled and need some quick ideas on how to handle big emotions, here’s a cheat sheet to help get you started. 📝✨
1️⃣ Distraction 🔄
This is one we are all pretty familiar with, it helps get your mind off whatever is bothering you and onto something else.
✅ Examples:
Having a conversation about something completely different
Reading 📚
Watching TV 📺
Listening to music 🎵
Playing games 🎮
Making lists ✍️
Doing a puzzle 🧩
Cleaning 🧼
Doing arts and crafts 🎨
Gardening 🌿
👍 Pros:
✅ Gives your heart and mind a break
✅ Great for short-term relief
✅ Useful to get through a crisis
⚠️ Cons:
❌ Doesn’t resolve underlying issues
❌ Can’t do it for too long
❌ Some medications can make it hard to concentrate
2️⃣ Grounding 🌍
This helps you get out of your head and into your body by using all your senses.
✅ Examples:
Smelling different fragrances 🌸
Slowly tasting food 🍫
Holding ice 🧊 and focusing on the coldness
Noticing all the colors around you 🌈
Walking barefoot on the grass 🍃
Finding and focusing on something smooth or soft 🪵
👍 Pros:
✅ Helps slow down or stop dissociation
✅ Reduces physical symptoms of anxiety
⚠️ Cons:
❌ Sometimes used as avoidance instead of addressing deeper issues
3️⃣ Emotional Release 😭💥
Let those feelings OUT!
✅ Examples:
Yell, scream 😱
Run 🏃♂️
Take a cold shower 🚿
Let yourself cry 😢
Watch a funny movie and laugh 😂
Turn up the music and dance 💃
Throw ice at trees 🌳
Punch a pillow 🥊
👍 Pros:
✅ Great for anger or fear
✅ Releases pressure from overwhelming emotions
⚠️ Cons:
❌ Hard to do in every situation (not office-friendly 😅)
❌ Might feel strange at first
❌ Some people might think you’re acting “crazy” (you’re not!)
4️⃣ Self-Love 💖
It is OK to do something for yourself!
✅ Examples:
Massage your hands with nice lotion 👐
Get a manicure 💅
Cook a nice meal 🍽️
Clean your house 🏡
Take a bubble bath or long shower 🛁
Brush your hair 💇♀️
Buy yourself something nice 🛍️
👍 Pros:
✅ Great for guilt and shame
✅ Helps you become your own best friend
✅ Because you deserve it! 💕
⚠️ Cons:
❌ Can feel superficial at times
❌ Some self-care activities cost money 💸
5️⃣ Thought Challenge 🧠💭
Are you thinking about things correctly?
✅ Examples:
Write down negative thoughts and dissect them
Keep a journal 📖
Imagine someone you love had these thoughts, what advice would you give them?
👍 Pros:
✅ Helps shift long-term negative thinking patterns
✅ Logical thinking can reduce extreme emotions
⚠️ Cons:
❌ Harder to do when feeling very emotional 😞
6️⃣ Accessing Your Higher Self ✨
Helping others to help yourself.
✅ Examples:
Help someone else 🫂
Smile at strangers 😊
Pray 🙏
Volunteer 🏡
Join a cause 🌎
Do nice things for others 💙
👍 Pros:
✅ Reminds us of our value
✅ Helps us find purpose in small things
⚠️ Cons:
❌ Don’t get stuck trying to save everyone else 🚧
Final Thoughts 💭
Coping skills are not one-size-fits-all. Try a few and see what works for you! The goal is to build a toolbox of strategies so you always have something to turn to when stress, anxiety, or big emotions hit. 💪
Need extra support? Managing stress and big emotions can be challenging, but you don’t have to navigate it alone. Therapy can help you build a personalized coping toolkit, process emotions in a healthy way, and regain a sense of balance. If you’re struggling, reach out today—we’re here to support you every step of the way. 💙
A Gentle Reminder: As licensed therapists, we love sharing insights on relationships, parenting, mental health, and personal growth. While this blog provides valuable information and strategies, it is for educational purposes only and is not a substitute for individualized mental health care. Everyone’s journey is unique, and if you need support, we encourage you to reach out to a licensed mental health professional or local resources. You deserve care that’s tailored to you!
