29/05/2020
Like many of you, my heart is heavy with concerns for the global community’s wellbeing. I believe that now, more than ever, using positive psychology can help lift us up. That is why I have decided to share some resources that help you and help those you care for.
No matter how mentally healthy, resilient, or happy we are (er, or think we are…), every one of us goes through times when we need to cope with something difficult. Coping is something we all do, whether we do it consciously or without thinking. That might mean watching a funny movie when you’re sad, calling a friend to help you get through a breakup, or having a drink after a challenging workday.
Some of the ways we cope are healthy and build resilience, while others are ways to avoid dealing with a problem and can be destructive. Nearly infinite are the ways to cope. We all use the methods that suit our unique personalities and needs. An activity that causes stress in one individual might help another person cope. It doesn’t matter whether you cope like everyone else. The most important thing is that you find effective coping methods that will help you to thrive and build resilience. Listed below, is Blake Flannery’s list of coping methods and skills organized into categories. No matter what you need in a given moment, there is probably at least one activity listed below that will help.
Diversions
- Write, draw, paint, photography;
- Play an instrument, sing, dance, act;
- Take a shower or a bath;
- Garden;
- Take a walk, or go for a drive;
- Watch television or a movie;
- Watch cute kitten videos on YouTube;
- Play a game;
- Go shopping;
- Clean or organize your environment;
- Read;
Social/Interpersonal Coping
- Talk to someone you trust;
- Set boundaries and say “no”;
- Write a note to someone you care about;
- Be assertive;
- Use humor;
- Spend time with friends and/or family;
- Serve someone in need;
- Care for or play with a pet;
- Role-play challenging situations with others;
- Encourage others.
Cognitive Coping
- Start a gratitude journal;
- Brainstorm solutions;
- Lower your expectations of the situation;
- Keep an inspirational quote with you;
- Be flexible;
- Write a list of goals;
- Take a class;
- Act opposite of negative feelings;
- Write a list of pros and cons for decisions;
- Reward or pamper yourself when successful;
- Write a list of strengths;
- Accept a challenge with a positive attitude.
Tension Releasers
- Exercise;
- Engage in catharsis (yelling in the bathroom, punching a punching bag);
- Cry;
- Laugh.
Physical
- Get enough sleep;
- Eat healthy foods;
- Get into a good routine;
- Eat a little chocolate;
- Limit caffeine;
- Practice deep/slow breathing.
Spiritual
- Pray or meditate;
- Enjoy nature;
- Get involved in a worthy cause.
Limit-Setting
- Drop some involvement;
- Prioritize important tasks;
- Use assertive communication;
- Schedule time for yourself.
Flannery, B. (2016, December 18). A list of coping skills for anger, anxiety, and depression. Retrieved from https://healdove.com/mental-health/Coping-Strategies-Skills-List-Positive-Negative-Anger-Anxiety-Depression-Copers
Ackerman, Courtney. “10+ Coping Skills Worksheets for Adults and Youth (+ PDFs).” PositivePsychology.Com, 28 Apr. 2020, positivepsychology.com/coping-skills-worksheets.
