NINE COPING SKILLS
1. Pray
Are you a religious or spiritual person, if you are (or even if you’re not but have considered trying) praying can be tremendously helpful in times of extreme stress.
2. Play Music
that creates an emotion that is opposite of the one you are struggling with. For example, if you are feeling very sad, play happy, upbeat music. If you are feeling anxious, play slow, relaxing music.
3. Do Something
Television or computer activities do not count, these are too passive. Instead, take a walk, dance, clean the house, or do some other activity that gets you active and distracts you from your current emotion.
4. Call Someone
Reaching out to others can really help when you are struggling with strong emotions. Call a supportive friend or family member. Identify someone you feel that’s supportive and ask them if they would be willing to be available to you when needed.
5. Ride It Out
The peak of most strong emotional reactions last for a few minutes and then and them begin to subside. Set an egg timer or your watch for 10 minutes, and practice riding out the emotion.
6. Be Mindful
Practice mindfulness of your emotion. Notice the emotion you are having. Let yourself experience it as a wave, without trying to block it, suppress it, or hold on to it. Try to accept the emotion for what it is.
7. Breathe Deeply
Sit or lie somewhere quiet and bring your attention to your breathing. Breathe evenly, slowly, and deeply. Watch your stomach rise and fall with each breath.
8. Take a Warm Bath or Shower
Try to lose yourself in the sensations of the warm water, the smell of the soap, etc. Allow the sensations to distract you from the situation you are upset about.
9. Help Someone Else
Do something nice for someone else. It doesn’t have to be something big.
“I can do all things through Christ who strengthens me Philippians 4:13”
By Lola Johnson of Upper Marlboro, Maryland, Caregiver of a Veteran.