Building Your Coping Skills Toolbox
Whether you are in therapy or not, life’s challenges have cunning ways of finding our weak spots. When these problems arise, it’s helpful to have solid coping skills to lean upon. Building coping skills might be a goal of counseling, or maybe it’s something you’re working through on your own. Either way, it’s a great idea to build a coping skills ‘toolbox,’ whether metaphorical or literal, to help you through tough days. Here’s our favorite skills to add to your toolbox, all aimed at reducing the power of unhelpful thoughts and feelings.
Dropping anchor (mindfulness technique)
Acknowledge your present emotion (I’m having sad thoughts)
Come back to your body (clap hands, shake, move)
Expand into the world around you (name 5 things you can see, hear, and smell)
A quick, intense exercise you can do during the day (jumping jacks, squats, running in place, etc)
Mints or spicy candy to pop into your mouth when experiencing strong emotions
Fidget toys
Crafts like drawing, painting, watercolor, and clay crafts
Regular exercise rituals like walks, exercise classes, and stretching
Mindful movement routines like yoga and guided meditations
Grounding videos - breathing, meditations, and/or grounding
Ice pack for cold exposure
Box breathing: in for 6 counts, hold for 6, breathe out for 6, hold for 6
Call a friend or trusted family member
We hope that you found a new coping skill or two to add to your toolbox. Learning now to cope is an essential part of functioning well - if you’re struggling, don’t hesitate to reach out for help. Our professional therapists can help you build skills, identify barriers to change, and reach your goals.
