Coping Skills

---

These coping skills can be mixed and matched depending on personal preferences, triggers, and emotional needs. Everyone's journey is unique, so it is important to experiment and find what works best for you.

1. Deep Breathing Exercises: boxing breathing, belly breathing, etc.

2. Progressive Muscle Relaxation (PMR): Tensing and releasing muscles to reduce stress.

3. Ground Techniques: 5-4-3-2-1 method, connecting with earth, etc.

4. Mood Tracking: Using journals or apps to identify patterns.

5. Emotional Freedom Technique (EFT): Tapping on pressure points while affirming feelings.

6. Self-soothing: Using the 5 senses (e.g. wrapping in a blanket, listening to calming music, fragrances)

7. Mindful Naming: Labeling emotions as they arise to understand and detach from them.

8. Crying It Out: Allowing yourself to release pent-up emotions.

9. Mantra Repetition: Using phrases and do meditative repeating.

1. Exercise: Yoga, strength training, walking, swimming, or dancing for endorphins release.

2. Stretching: Gentle stretches to release tension.

3. Cold Water Exposure: Splash your face with cold water to calm the nervous system.

4. Weighted Blanket: Using for comfort and grounding.

5. Pacing: Walking back and forth to discharge nervous energy.

6. Physical Expression: Punching a pillow, shredding paper, or throwing ice cubes to vent frustration.

7. Body Scans: Checking in with physical sensations and releasing tension.

8. Acupressure Points: Applying pressure to relieve stress or anxiety.

1. Journaling: Free-writing, gratitude journaling, or prompted entries.

2. Art Therapy: Painting, sketching, or crafting.

3. Music Therapy: Playing an instrument, singing, or creating a playlist.

4. Creative Writing: Poetry, short stories, or letters to your future or younger self.

5. Scrapbooking: Creating a visual diary or memory book.

6. DIY Projects: Making something with your hands.

7. Coloring: Using adult coloring books or drawing mandalas.

1. Reframing: Challenging negative thoughts and replacing them with more balanced ones.

2. Problem-Solving: Breaking down overwhelming situations into manageable steps.

3. Affirmations: Writing or saying positive statements about yourself.

4. Visualization: Imaging a safe or calming place.

5.Cognitive Diffusion: Detaching from unhelpful thoughts by observing them rather than engaging with them.

6. Mind Mapping: Organizing thoughts visually to reduce overwhelm.

7. Daily Reflections: Reviewing the day to acknowledge successes or progress.

1. Reaching Out: Calling (or messaging) a trusted friend, family member, or peer.

2. Joining a Support Group: Online or in-person support groups for what you're struggling with.

3. Practicing Assertive Communication: Expressing needs and boundaries effectively.

4. Shared Activities: Cooking, crafting, or exercising with someone.

5. Volunteering: Helping others to foster connection and purpose.

6. Pet Therapy: Spending time with animals for comfort and companionship.

1. Meditation: Guided meditations, body scans, or loving-kindness meditation.

2. Breath-Focused Yoga: Combing movement with mindful breathing.

3. Nature Walks: Spending time outdoors to connect with nature.

4. Forest Bathing: Immersing yourself in a natural environment.

5. Sensory Focus: Paying attention to sounds, smells, or textures around you.

6. Aromatherapy: Using essentials oils.

7. Body Double Technique: Having someone present while doing tasks to stay grounded.

1. Laughter Yoga: Internal laughter exercise to improve mood.

2. Practicing Gratitude: Listing things you are thankful for daily.

3. Digital Detox: Taking breaks from screens and social media.

4. Handwriting Letters: Writing letters to yourself and others for emotional release.

5. Humming: Activating the vagus nerve for calming effect.

6. Creating Rituals: Lighting a candle, saying affirmations, or sipping tea mindfully.

7. Playing with Sensory Objects: Stress balls, kinetic sand, or fidget toys.

8. Sound Therapy: Listening to binaural beats or sound baths. 

9. Showering of Bathing: Using water as a calming ritual.

1. Distraction Techniques: Keeping busy with hobbies or cleaning during cravings.

2. Recovery Journaling: Tracking milestones, triggers, and reflections.

3. Revisiting Recovery Goals: Reflecting on the reasons of sobriety.

4. HALT Check-In: Assessing if you are hungry, angry, lonely, or tired.

5. Trigger Plans: Having a pre-established response to triggers (e.g. calling a sponsor)

6. 12-Step Meetings: Participating in group recovery programs.

7. Sober-Friendly Alternatives: Mocktails, sober events, or recovery-friendly spaces.

1. Time Management: Breaking tasks into smaller, manageable chunks.

2. Cleaning or Organizing: Creating order in your physical spaces to ease mental stress.

3. Meal Prep: Planning and preparing nutritious meals.

4. Scheduling "Worry Time": Setting aside specific time to address anxieties.

5. Financial Planning: Creating budgets to reduce money-related stress.

6. Decluttering: Simplifying your environment to promote clarity.

1. Prayer or Spiritual Practice: Connecting with a higher power or spiritual tradition.

2. Meditative Reading: Reflecting on passages from spiritual or philosophical texts.

3. Acts of Kindness: Helping others as a form of service and gratitude.

4. Creating a Sacred Space: Setting up an area for reflection, meditation, or prayer.

1. Hotlines: Calling crisis lines or helplines for immediate support.

2. Safety Plans: Having a step-by-step guide for managing severe distress.

3. Calming Boxes: Assembling items (photos, scents, textures) that comfort you.

4. Distracting Media: Watching lighthearted shows or videos.

5. Emergency Coping Card: Carrying a card with coping reminders or affirmations.