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Create Your Own Coping Skills Toolbox

Everyone needs a little help navigating the ups and downs of life. Coping skills are strategies and techniques that help you manage stress, anxiety, and other challenging emotions. Think of them as your emotional first-aid kit. It's useful to keep on hand for when life throws a curveball, whether it’s a tough day at work, a disagreement with a friend, or just feeling overwhelmed by everything going on around you. Life is unpredictable. We all face challenges, and while we can't always control our circumstances, we can control how we respond to them. Effective coping skills can help you maintain your mental health, enhance your resilience, and improve your overall quality of life. Plus, they can turn those moments of stress into opportunities for growth.


Before you can pick out what specific coping strategies work best for you, it can be helpful to identify your triggers. Consider what situations or feelings tend to leave you feeling overwhelmed? It could be a busy workweek, family dynamics, or even social situations. Knowing your triggers allows you the opportunity to utilize your coping skills at the first signs of stress and help you feel better faster. One way to identify your triggers is through journaling. Take a few minutes each day to jot down what’s on your mind. What made you feel anxious or stressed? What brought you joy? This practice not only helps you pinpoint triggers but also fosters self-reflection.


There are a variety of coping skills that you can incorporate into your daily routine. Although, it's important to keep in mind that different strategies work for different people, so feel free to mix and match until you find what resonates with you.


Below are some common coping skills that you can try: 


Deep Breathing Exercises: When stress hits, your body goes into fight-or-flight mode. Deep breathing helps activate your body’s relaxation response. Try this simple technique:

  1. Inhale deeply through your nose for a count of four.

  2. Hold your breath for a count of four.

  3. Exhale slowly through your mouth for a count of six.

Repeat this several times until you feel more grounded. It’s a quick and easy way to reset your mind and body.


Mindfulness: Mindfulness is about being present in the moment. Meditation can help you cultivate this awareness. There are many apps and online resources available that guide you through short sessions, making it easy to incorporate mindfulness and meditation into your day. Even a few minutes can help reduce anxiety and improve focus. Other forms of mindfulness include body scans, paying attention to your five senses, observing your surroundings for five minutes, and more. 


Physical Activity: Exercise is a fantastic way to cope with stress. It releases endorphins, which boost your mood and energy levels. Whether it’s a brisk walk, yoga, or dancing in your living room, find an activity that you enjoy and keeps you moving and make it a regular part of your routine.


Connect with Nature: Spending time outdoors can be incredibly rejuvenating. Nature has a way of calming the mind and providing perspective. Even if you live in a busy urban environment, try to find a park or a green space where you can breathe in fresh air and soak up some sunlight.


Creative Outlets: Engaging in creative activities like drawing, painting, or playing music can be a therapeutic way to express your feelings. Creativity allows you to process emotions and gives you a break from overthinking.


Social Support: Never underestimate the power of talking to someone. Whether it's a friend, family member, or therapist, sharing your thoughts and feelings can provide some relief. Sometimes, just knowing that someone else understands can make a world of difference.

Now that we've explored some coping strategies, it’s time to create your own toolbox.


Here’s how:

  1. Experiment: Try out different coping skills to see what works best for you. Don't be afraid to mix things up.

  2. Make a List: Write down your go-to coping skills. Keep it somewhere visible, like on your fridge or in your planner, so you can refer to it when needed.

  3. Practice Regularly: Incorporate these skills into your routine, even when you’re feeling okay. This makes it easier to tap into them during tougher times.

  4. Reflect and Adjust: Reflect on what’s working and what isn’t. Your needs may change over time, and that’s perfectly okay.


Coping skills are essential tools for navigating life's challenges. While it can be easy to feel overwhelmed, remember that you have the power to choose how you respond. By identifying your triggers and experimenting with different strategies, you can build a personalized coping skills toolbox that supports your mental and emotional well-being. Life will always throw challenges your way, but the right coping skills will make it easier to overcome these challenges.




Written By,

Tierney Puig, LPC


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