I need a coping technique!
We’ve all experienced internal and external stressors in our lives that result in unpleasant emotions and feelings. For example, you may have felt overwhelmed, irritated, and anxious, or noticed physical reactions such as accelerated breathing, muscle tension, and a racing heartbeat when faced with a difficult situation.
Whether you are experiencing life changes, increased demands, or an overall lack of balance in your life, utilizing coping techniques can assist in alleviating distressing emotional, cognitive, behavioral, and physical symptoms. Below are 8 examples of coping techniques you can incorporate into your life.
1. Engage in regular physical activity
Move your body by going on a walk, participating in a sport, practicing yoga, or dancing. Feel free to increase the time spent exercising and the intensity at your own pace! Learn more about the benefits of exercise and uncover our tips for maintaining exercise wellness.
2. Fuel your body with nutrient-rich foods
- Omega-3 fatty acids: Salmon, sardines, walnuts, chia seeds, etc.
- Leafy greens: Spinach, kale, etc.
- Berries: Strawberries, blueberries, raspberries, etc.
- Nuts and seeds: Almonds, cashews, sunflower seeds, etc.
- Whole grains: Brown rice, quinoa, etc.
- Fermented foods: Yogurt, sauerkraut, etc.
- Dark chocolate
Learn more about the benefits of proper nutrition and read our best-proven tips for all diets.
3. Engage in mindfulness
Mindfulness involves taking the time to be aware of your breath, thoughts, and body. The next time you go on an outdoor walk or hike, embrace the scenery and sounds around you. If/when undesired thoughts become apparent, take the time to acknowledge their presence and then release them. If you’re looking for tips on being aware of your breathing, try mindful breathing with DJ!
4. Set boundaries for yourself
Don’t overcommit yourself or accept inappropriate and unacceptable behavior from others. While it can be hard to overcome the desire to please others, realize that you are promoting self-care and your well-being by setting boundaries.
5. Practice relaxation techniques
Box Breathing Technique
One form of deep breathing that can be helpful when trying to relax is the box breathing technique. The title “box breathing” refers to imagining a box with four sides as you complete the deep breathing exercise. Follow the steps below to try this technique:
- Step One: For 4 counts, take a deep breath through your nose
- Step Two: For 4 counts, hold your breath
- Step Three: For 4 counts, breath out
- Step Four: For 4 counts, hold your breath
- Repeat
Progressive Muscle Relaxation
Progressive muscle relaxation or PMR is a relaxation technique used to reduce stress by tensing and relaxing the muscles. Follow the steps below to try this technique:
- Step One: Inhale for 5 to 10 seconds while contracting the muscle group
- Step Two: Exhale and release all tension within the chosen muscle group. Notice any changes you feel
- Relax for 10 to 20 seconds, then repeat the exercise with varying muscle groups throughout the body; work your way up
5 4 3 2 1 Coping Technique
The 5 4 3 2 1 coping technique can be used to help re-center and re-focus an individual during stressful situations. Try it out with Charlis and follow the steps below:
- Step One: take a few deep breaths
- Step Two: Identify 5 things you can see around you
- Step Three: Identify 4 things you can feel
- Step Four: Identify 3 things you can hear
- Step Five: Identify 2 things you can smell
- Step Six: Identify 1 thing you can taste
- Step Seven: Take a few deep breaths
6. Spend time participating in creative activities
Painting, playing an instrument, drawing, journaling, knitting, and more can be beneficial by shifting our focus to positive, enjoyable, and productive activities; it reduces the prevalence of negative thoughts and stress while providing a way to express your emotions.
7. Lean on your support system
Everyone’s support system looks different. Friends, family members, support groups, church members, co-workers, and more can provide comfort, a sense of belonging, validation, and/or advice. Seeking support is a strength, not a weakness.
8. Prioritize sleep
It’s important to prioritize sleep, but you also need to practice good sleeping habits. “Sleep hygiene” is the term used to describe these good sleep habits that help reduce stress. Read our best sleep hygiene tips to get a good night’s sleep.
Start relieving stress today
We hope that these tips help you alleviate stress. If you need additional support beyond these coping techniques please contact Health in Mind today. Our team would love to talk to you and learn more about your needs.