Stress, anxiety, and depression can affect anyone- How we manage these feelings can impact their effect on mental health. Healthy coping skills are essential for improving mental health and overall wellbeing. Unhealthy coping skills are actions that people take to deal with uncomfortable feelings that cause more harm to the person. A common example of this is abusing substances to ignore these feelings. This is harmful for physical health and mental health as the brain becomes dependent on these substances to provide relief for these uncomfortable feelings. This can lead to addiction, overuse, and adverse physical effects such as cancer from smoking or drinking too much. It is important to remember that you are not alone, and that help is available 24/7 for mental health issues. If you or a loved one is experiencing a mental health crisis, call 988.
Not all coping skills will work for everyone; the key is to find what works for you- here are just a few suggestions of healthy coping skills to try: utilize these activities as you experience negative emotions.
Talking With a Friend (or Therapist)
Whether you want to talk about what’s going on in your life or just get a bit of a distraction, socializing with friends is a tried-and-true healthy coping method. Sometimes, friends can offer unique perspectives on situations and advice. Other times they can just provide a much-needed laugh or hug.
Express Yourself Creatively
Creative expression is an amazing coping method because it offers an outlet for stress and can result in something that you can be proud of. Creative expressions can include painting, crocheting, baking, making music, or anything else that involves making something This method can be done with others, or alone. The emphasis on creative activity isn’t perfection, but beauty and individuality, so have fun with it!
3. Quality Time with Family
Family time can be a comfort for those with a strong support system. Family often knows you for who you are and loves you unconditionally, so it can be refreshing to spend time with them and building those connections deeper.
Pets
Cuddling up with your cherished pet is a beautiful way to share some joy. Sometimes caring for others means caring for yourself. Petting an adorable puppy is an undeniable way to brighten your spirit. Cat cafes are a great alternative for animal lovers who cannot own their own pet.
Meditation and Grounding Techniques
Mindfulness begins with a clear head. Meditation and grounding help bring a person back to earth if they are anxious, overthinking, or depressed. Meditation focuses on being present in your body. Grounding techniques emphasize focusing on what is in front of you and nothing else. Common grounding techniques include: the 5-4-3-2-1- method and intentional breathing.
Here are some resources for learning how to meditate:
Physical Activity
Physical activity has the power to shift a person’s mood. Whether you choose yoga, a walk, or a gym session, physical activity can have a positive impact on stress and anxiety. This can even be a social activity- go on a hike with friends, try rock climbing, or join a rec softball league!
Positive Self Talk
Often, people become anxious because they are overwhelmed or they feel self-doubt. Positive self-talk is a method that reinforces confidence. Journaling may be an easy way to begin with positive self-talk: Write down five qualities about yourself that you admire. You can turn this into a habit. Integrating positive self-talk can brighten your day and boost confidence.
Coping skills must be learned and practiced. You don't have to choose just one coping skill either. Having multiple healthy coping skills to lean on is very important for working through stressful or hard times.
