99 Coping Skills List (+FREE Coping Worksheets PDF)

Here is a list of 99 coping skills that will help you manage your difficult emotions each time.

99 Coping Skills List

1. Mindfulness Meditation

Objective: Increase awareness and acceptance of the present moment, reducing anxiety and stress.

Instructions:

Find a quiet space and sit comfortably.
Close your eyes and focus on your breath.
Inhale deeply through your nose and exhale through your mouth.
Pay attention to the sensation of the air entering and leaving your body.
If your mind wanders, gently bring your focus back to your breath.
Continue this practice for 5-10 minutes.

2. Radical Acceptance

Objective: Reduce suffering caused by resisting reality and improve emotional regulation.

Instructions:

Acknowledge the reality of a situation without trying to change it.
Say to yourself, “This is the way it is right now.”
Remind yourself that resisting reality only leads to more suffering.
Practice letting go of judgment and fully accepting the situation as it is.

3. Opposite Action

Objective: Change emotional responses and build healthier behavior patterns.

Instructions:

When you experience an emotion that urges you to act in a certain way, do the opposite. For example, if you feel like isolating yourself, reach out to a friend instead.
Practice this consistently to change emotional responses.

4. Check the Facts

Objective: Reduce emotional intensity by ensuring that your feelings align with reality.

Instructions:

When you have a strong emotional reaction, ask yourself if your feelings are based on facts or assumptions.
Identify the situation, the emotion, and the thought driving the emotion.
Analyze the evidence for and against your thought to determine if your emotional response is justified.

5. Self-Soothing with Senses

Objective: Reduce distress and improve emotional stability through sensory experiences.

Instructions:

Use pleasant sensory experiences to calm yourself.
Listen to soothing music, light a scented candle, cuddle with a soft blanket, or taste a favorite snack.
Focus on the sensory details and let them comfort you.

6. TIPP (Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation)

Objective: Quickly reduce extreme emotional arousal and gain control over intense emotions.

Instructions:

Use one or more TIPP skills to regulate emotions:

Temperature: Splash cold water on your face or hold a cold pack.
Intense Exercise: Engage in vigorous physical activity like running or jumping jacks.
Paced Breathing: Breathe in deeply for 4 seconds, hold for 4 seconds, and exhale for 4 seconds.
Paired Muscle Relaxation: Tense and relax different muscle groups while breathing deeply.

7. Pros and Cons

Objective: Increase decision-making skills and reduce impulsivity by considering the outcomes.

Instructions:

Write down the pros and cons of acting on an urge and the pros and cons of resisting the urge.
Compare the lists to make a more informed decision about your actions.
This helps you weigh the immediate and long-term consequences of your choices.

8. Distraction

Objective: Temporarily avoid distressing thoughts and feelings to prevent emotional overload.

Instructions:

When feeling overwhelmed, engage in activities that divert your attention from distressing thoughts and emotions.
This can include hobbies, watching a movie, calling a friend, or doing chores.
Choose activities that fully occupy your mind.

9. Interpersonal Effectiveness: DEAR MAN

Objective: Improve communication and relationship skills, ensuring your needs are met while respecting others.

Instructions:

Use the DEAR MAN acronym to improve communication:

Describe the situation factually.
Express your feelings clearly.
Assert your needs or wants directly.
Reinforce the positive outcomes of meeting your needs.
Stay Mindful of the conversation without distractions.
Appear Confident in your body language and tone.
Negotiate to find a mutually agreeable solution.

10. PLEASE (Physical illness, Eating, Avoiding mood-altering drugs, Sleep, Exercise)

Objective: Improve emotional and physical well-being by maintaining a healthy lifestyle.

Instructions:

Take care of your physical health by:

Physical Illness: Address and manage any medical conditions.
Eating: Maintain a balanced diet.
Avoiding mood-altering drugs: Stay away from substances that negatively affect your mood.
Sleep: Ensure you get enough restful sleep.
Exercise: Engage in regular physical activity.

11. Cognitive Restructuring

Objective: Change unhelpful thinking patterns to improve mood and behavior.

Instructions:

Identify negative or distorted thoughts that contribute to distress.
Challenge these thoughts by examining the evidence for and against them.
Replace negative thoughts with more balanced and realistic ones. For example, change “I always fail” to “Sometimes I succeed, and sometimes I don’t, but I can learn from both.”

12. Behavioral Activation

Objective: Combat depression and increase positive experiences through purposeful action.

Instructions:

Schedule and engage in activities that bring you pleasure or a sense of accomplishment.
Start with simple tasks and gradually increase the complexity.
Track your activities and note their impact on your mood.
This can include hobbies, socializing, or work-related tasks.

13. Exposure Therapy

Objective: Reduce anxiety and avoidance behavior by desensitizing yourself to feared stimuli.

Instructions:

Gradually face feared situations or objects in a controlled manner.
Create a hierarchy of fears, starting with the least frightening.
Expose yourself to each item on the list repeatedly until your anxiety decreases.
Use relaxation techniques to manage anxiety during exposure.

14. Activity Scheduling

Objective: Improve mood and structure daily life, reducing feelings of chaos and overwhelm.

Instructions:

Plan your day with specific activities and stick to the schedule.
Include both necessary tasks and enjoyable activities.
Use a planner or calendar to organize your time.
Review your schedule regularly to ensure a balance between work and leisure.

15. Problem-Solving

Objective: Enhance coping and decision-making skills by systematically addressing challenges.

Instructions:

Define the problem clearly.
Brainstorm possible solutions without judging them.
Evaluate the pros and cons of each solution.
Choose the best option and create a step-by-step plan to implement it.
Monitor the results and adjust your plan as needed.

16. Thought Records

Objective: Challenge and change negative thinking patterns to improve emotional well-being.

Instructions:

Write down situations that trigger strong emotions.
Record your thoughts, feelings, and behaviors in response to the situation.
Analyze the evidence for and against your thoughts.
Generate alternative, more balanced thoughts.
Reflect on the impact of these new thoughts on your emotions and behavior.

17. Positive Self-Talk

Objective: Boost self-esteem and mood by fostering a positive internal dialogue.

Instructions:

Identify negative self-talk and replace it with positive affirmations.
For example, change “I can’t do this” to “I can handle this challenge.”
Repeat positive statements regularly, especially during stressful situations.
Write down affirmations and review them daily.

18. Assertiveness Training

Objective: Improve communication and self-respect by effectively advocating for yourself.

Instructions:

Practice expressing your needs, wants, and feelings clearly and respectfully.
Use “I” statements to communicate your perspective without blaming others.
Maintain a confident body language and tone of voice.
Practice assertiveness in various scenarios to build confidence.

19. Defusion Techniques

Objective: Reduce the power of negative thoughts by changing your relationship with them.

Instructions:

Distance yourself from unhelpful thoughts by treating them as external objects. For example, repeat a negative thought in a silly voice or sing it to a tune.
Visualize your thoughts as leaves floating down a stream. The goal is to see thoughts as transient events, not truths.

20. Values Clarification

Objective: Guide meaningful actions and create a fulfilling life aligned with your values.

Instructions:

Identify what is truly important to you by reflecting on your core values.
Consider areas such as relationships, career, health, and personal growth.
Write down your values and rank them in order of importance.
Use these values to guide your decisions and actions.

21. Committed Action

Objective: Build a fulfilling life by taking purposeful, values-driven actions.

Instructions:

Take specific actions that align with your values, even when faced with obstacles.
Set clear, achievable goals and break them down into manageable steps.
Monitor your progress and adjust your actions as needed.
Celebrate your achievements, no matter how small.

22. Self-Compassion

Objective: Reduce self-criticism and improve emotional resilience through self-kindness.

Instructions:

Treat yourself with the same kindness and understanding that you would offer to a friend.
Acknowledge your suffering and offer words of comfort and support.
Practice self-care activities and remind yourself that it’s okay to make mistakes and have imperfections.

23. Observer Self

Objective: Increase self-awareness and detachment from thoughts, reducing their impact on your emotions.

Instructions:

Take a step back and observe your thoughts and feelings as if you were an outsider.
Imagine watching your thoughts and emotions pass by like clouds in the sky.
This helps you detach from them and see them as separate from your identity.

24. Expansion

Objective: Reduce emotional struggle by allowing difficult emotions to exist without resistance.

Instructions:

Create space for uncomfortable feelings instead of fighting them.
Breathe deeply and imagine making room for the discomfort in your body.
Visualize the feeling expanding and having more space to exist without overwhelming you.
Allow the feeling to be there without trying to change it.

25. Anchoring

Objective: Increase present-moment awareness and reduce anxiety and dissociation.

Instructions:

Focus on your surroundings or a physical sensation to ground yourself in the present moment. For example, press your feet firmly into the ground, notice the texture of an object in your hand, or describe your environment in detail.
Use anchoring techniques whenever you feel overwhelmed or disconnected.

26. Creative Hopelessness

Objective: Encourage flexibility and new strategies by recognizing the limitations of past coping methods.

Instructions:

Acknowledge that previous attempts to control or avoid your feelings have not worked.
Embrace the idea of trying new, more effective approaches.
Reflect on what hasn’t worked and be open to alternative strategies that align with your values and goals.

27. Gratitude Journaling

Objective: Increase positive emotions and overall well-being by focusing on gratitude.

Instructions:

Each day, write down three things you are grateful for.
Be specific and reflect on why you appreciate these things.
Consider people, experiences, or aspects of your life.
Review your gratitude journal regularly to remind yourself of the positives in your life.

28. Random Acts of Kindness

Objective: Boost happiness and social connections through acts of kindness.

Instructions:

Perform unexpected kind acts for others without expecting anything in return.
These acts can be small, such as holding the door open or giving a compliment, or larger, such as volunteering or helping a neighbor.
Reflect on how these acts make you feel and the impact they have on others.

29. Strengths Identification

Objective: Enhance self-esteem and engagement by recognizing and utilizing your strengths.

Instructions:

Identify your personal strengths by reflecting on your past successes and the qualities that helped you achieve them.
Take a strengths assessment or ask trusted friends and family for their input.
Use your strengths intentionally in daily activities and challenges.

30. Savoring

Objective: Increase positive emotions and life satisfaction by savoring the present moment.

Instructions:

Fully enjoy and appreciate positive experiences by engaging all your senses.
Slow down and focus on the details of the experience.
Reflect on what makes it enjoyable and how it makes you feel.

31. Optimism Practice

Objective: Improve resilience and outlook by fostering a positive and hopeful mindset.

Instructions:

Focus on positive outcomes and possibilities by reframing negative situations.
Identify potential benefits or lessons in challenges.
Visualize achieving your goals and the positive impact it will have.
Practice looking for the silver lining in difficult situations.

32. Positive Visualization

Objective: Enhance motivation and goal attainment through positive visualization.

Instructions:

Imagine achieving your goals and the positive feelings associated with them.
Create a vivid mental picture of success, including sensory details and emotions.
Practice positive visualization regularly to enhance motivation and focus on your desired outcomes.

33. Flow Activities

Objective: Increase happiness and fulfillment by experiencing flow states.

Instructions:

Engage in activities that fully absorb and challenge you, such as a hobby, sport, or work task. Choose activities that balance skill and challenge to achieve a state of flow.
Focus intensely on the activity, losing track of time and external distractions.

34. Acts of Forgiveness

Objective: Reduce stress and improve relationships by embracing forgiveness.

Instructions:

Let go of grudges and forgive others who have wronged you.
Reflect on the impact of holding onto anger and the benefits of forgiveness.
Write a letter of forgiveness (you don’t have to send it) or perform a symbolic act of letting go.
Practice self-forgiveness for your own mistakes.

35. Meaningful Engagement

Objective: Enhance life satisfaction and well-being by engaging in meaningful activities.

Instructions:

Participate in activities that give you a sense of purpose and fulfillment. Reflect on what brings you meaning and aligns with your values. Volunteer, pursue a passion project, or engage in work that feels significant.
Regularly assess and adjust your activities to maintain meaningful engagement.

36. Positive Relationships

Objective: Improve emotional support and happiness by fostering positive social connections.

Instructions:

Invest time and energy in nurturing positive relationships.
Spend quality time with loved ones, communicate openly, and show appreciation.
Practice active listening and support others in their goals.
Build new relationships by joining social groups or activities.

37. Creative Expression

Objective: Release and process emotions creatively, promoting emotional healing.

Instructions:

Use art, music, or writing to express your emotions and thoughts.
Draw, paint, or sculpt to visually represent your feelings.
Play an instrument or create music that reflects your mood.
Write in a journal, create poetry, or tell a story to explore your inner world.

38. Journaling

Objective: Gain insight and emotional clarity by exploring your inner experiences through writing.

Instructions:

Write about your thoughts, feelings, and experiences regularly.
Use prompts to explore specific emotions or events.
Reflect on your entries to gain insight and perspective.
Keep your journal private to encourage honest and open expression.

39. Physical Exercise

Objective: Improve physical health and mood by staying active and reducing stress.

Instructions:

Engage in regular physical activity, such as walking, running, cycling, or yoga.
Aim for at least 30 minutes of moderate exercise most days of the week.
Choose activities you enjoy to stay motivated.
Incorporate exercise into your routine to maintain physical and mental health.

40. Grounding Techniques

Objective: Reduce anxiety and dissociation by anchoring yourself in the present moment.

Instructions:

Use grounding techniques to stay present and connected to your body.
Focus on physical sensations, such as the feeling of your feet on the ground or the texture of an object in your hand.
Use the 5-4-3-2-1 method: identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.

41. Time Management

Objective: Reduce stress and increase productivity by managing your time efficiently.

Instructions:

Plan and organize your time effectively by creating a schedule or to-do list.
Prioritize tasks based on importance and deadlines.
Break larger tasks into smaller, manageable steps.
Use tools such as planners, apps, or timers to stay on track.
Regularly review and adjust your plan as needed.

42. Limit Setting

Objective: Protect your time and energy by setting and maintaining healthy boundaries.

Instructions:

Establish healthy boundaries with others to protect your time and energy.
Communicate your limits clearly and assertively.
Practice saying no when necessary.
Respect your own needs and prioritize self-care.
Reflect on your boundaries regularly and adjust them as needed.

Objective: Enhance emotional resilience by building and maintaining supportive social connections.

Instructions:

Seek and maintain supportive relationships with friends, family, or support groups.
Share your thoughts and feelings with trusted individuals.
Offer support to others and accept help when needed.
Build a network of people who can provide emotional and practical support.

44. Hobbies and Interests

Objective: Improve mood and life satisfaction by engaging in enjoyable and fulfilling activities.

Instructions:

Engage in activities you enjoy and that bring you pleasure.
Explore new hobbies or revisit old ones.
Schedule regular time for hobbies to ensure they remain a priority.
Use hobbies as a way to relax and recharge.

45. Humor

Objective: Reduce stress and improve mood by incorporating humor into your life.

Instructions:

Find humor in situations and laugh often.
Watch funny movies, read jokes, or spend time with people who make you laugh.
Don’t take yourself too seriously and look for the lighter side of life.
Use humor as a way to cope with stress and lift your spirits.

46. Pet Therapy

Objective: Decrease stress and increase feelings of comfort and companionship through interactions with animals.

Instructions:

Spend time with pets or animals to reduce stress and increase feelings of comfort.
Engage in activities such as playing, walking, or simply sitting with your pet.
Focus on the companionship and unconditional love that pets provide.
Consider volunteering at an animal shelter if you don’t have a pet.

Related: How to Identify Your Emotions?

47. Breathing Exercises

Objective: Reduce anxiety and promote relaxation through controlled breathing.

Instructions:

Practice deep and controlled breathing to reduce anxiety and promote relaxation.
Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Repeat this cycle several times until you feel calm.
Focus on the sensation of your breath and let go of tension.

48. Affirmations

Objective: Boost self-esteem and positive thinking by reinforcing positive beliefs about yourself.

Instructions:

Repeat positive statements about yourself regularly.
Choose affirmations that resonate with you and address areas you want to improve.
For example, say “I am capable and strong” or “I deserve happiness and success.”
Write affirmations on sticky notes and place them where you’ll see them daily.

49. Reading

Objective: Escape stress and gain knowledge by immersing yourself in reading.

Instructions:

Read books, articles, or other materials that interest you and provide a mental escape.
Choose genres that you enjoy, whether fiction or non-fiction.
Set aside dedicated time for reading, whether it’s before bed or during breaks.
Reflect on what you’ve read and how it makes you feel.

50. Tea Ritual

Objective: Reduce stress and promote relaxation through a mindful tea ritual.

Instructions:

Create a calming ritual around making and drinking tea.
Choose a tea that you enjoy, and focus on the process of boiling water, steeping the tea, and savoring each sip.
Use this ritual as a way to slow down and find peace.

51 Breath Counting

Objective: Enhance present-moment awareness and reduce stress through focused breath counting.

Instructions:

Practice breath counting to focus your mind and reduce stress.
Sit comfortably and close your eyes.
Count each inhale and exhale, starting from one and going up to ten.
If your mind wanders, gently bring your focus back to your breath and start counting from one again.

52. Hand Reflexology

Objective: Reduce stress and promote relaxation through the application of hand reflexology techniques.

Instructions:

Use hand reflexology techniques to apply gentle pressure to specific points on your hands that correspond to different areas of your body.
Follow a guide or consult a practitioner to learn the points related to stress relief.
Practice hand reflexology regularly to reduce tension and promote relaxation.

53. Digital Detox

Objective: Reduce stress and improve well-being by taking breaks from digital devices.

Instructions:

Take a break from electronic devices, including phones, computers, and tablets.
Set aside specific times each day or week for a digital detox.
Use this time to engage in other activities such as reading, walking, or spending time with loved ones.

54. Gratitude Letters

Objective: Increase positive emotions and strengthen relationships through the practice of writing gratitude letters.

Instructions:

Write letters of gratitude to people who have positively impacted your life.
Describe how they have helped you and express your appreciation.
Consider delivering the letters in person or by mail.
Reflect on the positive feelings that come from expressing gratitude.

55. Forest Bathing

Objective: Reduce stress and improve well-being through the practice of forest bathing.

Instructions:

Practice forest bathing by spending time in a forest or wooded area.
Walk slowly and mindfully, focusing on the sights, sounds, and smells of the forest.
Sit quietly and absorb the natural surroundings.
Use forest bathing as a way to connect with nature and find peace.

56. Sensory Walk

Objective: Enhance present-moment awareness and reduce stress through a sensory-focused walk.

Instructions:

Take a sensory walk by focusing on the sensory details of your surroundings.
Notice the sights, sounds, smells, and textures you encounter.
Use this walk as a way to ground yourself in the present moment and reduce stress.

57. Bath Soak

Objective: Reduce stress and promote relaxation through the soothing experience of a bath soak.

Instructions:

Take a relaxing bath with warm water and add soothing elements such as bath salts, essential oils, or bubbles.
Focus on the sensation of the water and the calming effects of the bath.
Use this time to unwind and release tension.

58. Sensory Box

Objective: Reduce distress and improve emotional stability through the use of sensory items.

Instructions:

Create a sensory box filled with items that engage your senses, such as smooth stones, scented candles, or textured fabrics.
Use the items in your sensory box whenever you need to relax or ground yourself.
Focus on the sensory details and allow yourself to be fully present.

59. Progressive Relaxation

Objective: Reduce physical tension and promote relaxation through progressive muscle relaxation.

Instructions:

Practice progressive relaxation by tensing and relaxing different muscle groups, starting from your toes and moving up to your head.
Hold each tension for 5-10 seconds, then slowly release and relax.
Focus on the sensation of relaxation spreading through your body.

60. Mindful Listening

Objective: Enhance present-moment awareness and reduce stress through focused listening.

Instructions:

Practice mindful listening by focusing on the sounds around you.
Sit quietly and close your eyes.
Notice the different sounds, their qualities, and their distances.
Use mindful listening as a way to stay present and reduce stress.

61. Pet Therapy

Objective: Decrease stress and increase feelings of comfort and companionship through interactions with animals.

Instructions:

Spend time with pets or animals to reduce stress and increase feelings of comfort.
Engage in activities such as playing, walking, or simply sitting with your pet.
Focus on the companionship and unconditional love that pets provide.
Consider volunteering at an animal shelter if you don’t have a pet.

62. Mirror Work

Objective: Boost self-esteem and self-acceptance through positive self-talk and affirmations.

Instructions:

Practice mirror work by standing in front of a mirror and making positive affirmations about yourself.
Look into your eyes and speak kindly and encouragingly.
Use mirror work as a way to build self-esteem and self-acceptance.

63. Stretching

Objective: Reduce physical tension and improve flexibility through regular stretching.

Instructions:

Incorporate stretching into your daily routine.
Focus on each muscle group, holding each stretch for 15-30 seconds.
Breathe deeply and relax into the stretch.
Use stretching as a way to release tension and increase flexibility.

64. Prayer or Spiritual Practice

Objective: Enhance emotional resilience and well-being through spiritual connection and practices.

Instructions:

Engage in prayer or spiritual practices that resonate with you.
Set aside time for reflection, meditation, or worship.
Use your spiritual practice as a source of comfort, guidance, and strength.

65. Coloring

Objective: Promote relaxation and creative expression through the activity of coloring.

Instructions:

Use coloring books or pages to engage in a relaxing and creative activity.
Choose colors that appeal to you and focus on the process of coloring.
Use this activity as a way to unwind and express yourself artistically.

66. Puzzles and Games

Objective: Reduce stress and improve cognitive function through engaging and enjoyable activities.

Instructions:

Engage in puzzles and games that challenge your mind and provide a sense of accomplishment.
Choose activities such as crosswords, Sudoku, jigsaw puzzles, or board games.
Use these activities as a way to relax and stimulate your brain.

67. Massage

Objective: Reduce physical tension and promote relaxation through the therapeutic benefits of massage.

Instructions:

Give yourself a self-massage or seek professional massage therapy.
Focus on areas of tension, such as your neck, shoulders, and back.
Use gentle pressure and slow, circular motions to release muscle tightness.
Incorporate massage into your self-care routine for relaxation.

68. Body Scan Meditation

Objective: Increase body awareness and relaxation by systematically scanning and relaxing each part of your body.

Instructions:

Lie down or sit comfortably and close your eyes.
Slowly bring your attention to different parts of your body, starting with your toes and moving up to your head.
Notice any sensations, tension, or discomfort.
Breathe into each area and allow yourself to relax and release tension.

69. Art Therapy

Objective: Express and process emotions through creativity.

Instructions:

Use materials like paint, clay, or collage to create art.
Allow yourself to freely express your feelings without judgment.

70. Biofeedback

Objective: Gain control over physiological functions to reduce stress.

Instructions:

Use biofeedback devices to monitor heart rate or muscle tension.
Practice techniques to alter these functions, such as deep breathing.

71. Imaginal Exposure

Objective: Reduce anxiety related to traumatic memories.

Instructions:

Recall and describe the traumatic event in detail.
Repeatedly imagine the event to reduce its emotional impact over time.

72. Reality Testing

Objective: Differentiate between reality and perception.

Instructions:

Examine the evidence for and against your beliefs.
Consider alternative viewpoints to challenge distorted thinking.

73. Therapeutic Storytelling

Objective: Process emotions and experiences through narrative.

Instructions:

Create stories that reflect your experiences.
Use storytelling to explore different perspectives and solutions.

74. Imaginary Safe Place

Objective: Create a mental escape to reduce stress.

Instructions:

Visualize a place where you feel safe and calm.
Visit this place in your mind whenever you feel stressed.

75. Scripting

Objective: Prepare for challenging situations.

Instructions:

Write out potential scenarios and how you will handle them.
Practice your responses to feel more prepared and confident.

76. Emotion Identification

Objective: Increase awareness of your emotions.

Instructions:

Regularly check in with yourself to identify what you are feeling.
Use a feelings chart if needed to help label your emotions.

77. Sleep Hygiene

Objective: Improve sleep quality.

Instructions:

Establish a regular sleep routine.
Create a restful environment and avoid stimulants before bedtime.

Objective: Enhance emotional resilience and reduce stress.

Instructions:

Reach out to friends, family, or support groups.
Share your experiences and seek advice and comfort from others.

79. Humor Therapy

Objective: Reduce stress and improve mood.

Instructions:

Watch a comedy show or movie.
Spend time with people who make you laugh.

80. Color Therapy

Objective: Use colors to influence mood and emotions.

Instructions:

Surround yourself with colors that promote calm and happiness.
Use colored lighting or decor to create a soothing environment.

81. Visualization for Goals

Objective: Enhance motivation and goal attainment through positive visualization.

Instructions:

Imagine achieving your goals and the positive feelings associated with them.
Create a detailed mental picture of success, including sensory details and emotions.
Practice visualization regularly to stay focused and motivated.

82. Sound Healing

Objective: Reduce stress and promote relaxation through the therapeutic use of sound.

Instructions:

Use sound healing techniques such as listening to soothing music, singing bowls, or tuning forks.
Focus on the vibrations and frequencies of the sounds.
Allow yourself to relax and be immersed in the auditory experience.

83. Self-Monitoring

Objective: Track and understand behaviors and emotions to improve regulation.

Instructions:

Keep a diary of your daily activities, thoughts, and feelings.
Identify patterns and triggers.
Use this information to develop strategies for managing your emotions.

84. Autogenic Training

Objective: Induce a state of relaxation and reduce stress through self-suggestion.

Instructions:

Repeat phrases that suggest warmth and heaviness in different parts of your body.
Practice regularly to improve the effectiveness.
Use autogenic training to calm your mind and body.

85. Emotion Labeling

Objective: Increase emotional awareness and regulation by accurately identifying emotions.

Instructions:

Take a moment to identify and label the specific emotion you are feeling.
Use a feelings wheel or chart if needed to help pinpoint the exact emotion.
Reflect on what might have triggered this emotion.

86. Expressive Movement

Objective: Release pent-up emotions through physical movement.

Instructions:

Choose a form of movement that allows you to express your emotions, such as dancing or punching a pillow.
Let your movements be guided by your feelings.
Allow yourself to fully express and release your emotions through your body.

87. Bilateral Stimulation

Objective: Calm the nervous system and reduce anxiety through rhythmic movement.

Instructions:

Engage in activities that involve rhythmic, bilateral movement, such as walking or tapping alternating feet.
Focus on the soothing rhythm and movement.
Use this technique whenever you feel anxious or overwhelmed.

88. Peer Support Groups

Objective: Gain emotional support and understanding from others with similar experiences.

Instructions:

Join a peer support group related to your specific challenges.
Share your experiences and listen to others.
Offer and receive support, advice, and encouragement.

89. Therapeutic Role-Playing

Objective: Practice new behaviors and emotional responses in a safe environment.

Instructions:

With the help of a therapist or trusted friend, role-play different scenarios that trigger your emotions.
Practice responding in ways that align with your goals.
Reflect on the experience and adjust your approach as needed.

90. Emotion Regulation Cards

Objective: Use visual cues to help manage emotions.

Instructions:

Create a set of cards with different emotion regulation strategies.
When feeling overwhelmed, choose a card and follow the instructions.
Keep the cards handy for quick access.

91. Phototherapy

Objective: Use images to evoke and process emotions.

Instructions:

Look at photographs that evoke different emotions.
Reflect on the feelings that arise and why.
Use this technique to explore and understand your emotional responses.

92. Dialectical Thinking

Objective: Reduce black-and-white thinking and increase emotional flexibility.

Instructions:

Practice thinking in “both/and” terms instead of “either/or.”
Recognize that multiple truths can exist simultaneously.
Apply this thinking to reduce emotional extremes.

93. Relaxation Response

Objective: Elicit the body’s relaxation response to counteract stress.

Instructions:

Find a quiet place and sit or lie down comfortably.
Close your eyes and focus on a word, sound, or phrase that helps you relax.
Repeat this focus silently while breathing slowly and deeply for 10-20 minutes.

94. Humor and Play

Objective: Use humor and play to reduce stress and enhance mood.

Instructions:

Engage in playful activities or watch something funny.
Allow yourself to laugh and have fun.
Use humor to lighten your mood and gain perspective.

95. Mental Rehearsal

Objective: Prepare for challenging situations by visualizing successful outcomes.

Instructions:

Visualize yourself successfully navigating a challenging situation.
Focus on the positive emotions and actions involved.
Repeat this mental rehearsal regularly to build confidence.

96. Therapeutic Touch

Objective: Reduce anxiety and promote relaxation through touch.

Instructions:

Practice self-massage or seek professional therapeutic touch therapy.
Focus on the sensations and allow your body to relax.

97. Anchoring Statements

Objective: Use statements to ground yourself in the present moment.

Instructions:

Develop a list of grounding statements, such as “I am safe right now” or “This too shall pass.”
Repeat these statements to yourself during times of distress.

98. Stress Ball

Objective: Reduce physical tension and stress through squeezing.

Instructions:

Keep a stress ball handy.
Squeeze the ball whenever you feel stressed or anxious.
Focus on the physical sensation of squeezing and releasing.

99. Progressive Counting

Objective: Distract and calm the mind by counting.

Instructions:

Start counting from one upwards.
Focus on each number and take slow breaths between counts.
Continue counting until you feel calmer.

Adaptive vs. Maladaptive Coping Styles

Coping is the process of managing or tolerating negative events or situations.

People differ in the way in which they cope with challenging situations. Some face challenges with resilience and hope, while others give up and succumb to their despair.

Research has identified four main coping styles:

overcontrol,
passive coping,
active coping, and
surrender.

Overcontrol and passive coping are maladaptive coping styles, while active coping and surrender are adaptive coping styles.

Maladaptive Coping Styles

1. Overcontrol

People who overcontrol find it difficult to accept that their personal control in any situation can be limited.

They may start obsessively thinking and trying to “figure it out.”

2. Passive Coping

People who are passive in their coping underestimate how much personal control they have in a given situation.

They often deny personal responsibility and relinquish the control of their reaction to situations.

Examples of passive coping strategies include:

complaining to others
avoiding challenging activities; or
relying on self-medication or addictions to cope with difficult emotions.

Adaptive Coping Styles

3. Active Coping

People who engage in active coping take direct action to deal with a challenging situation or reduce its effects.

Active coping strategies include:

Changing the situation
Changing one’s thoughts about the situation (e.g., reframing the meaning of the problem)

4. Surrender

In some situations, the best way to cope can be to let go of control and surrender.

Simply accepting that there is only so much you can do in certain situation can help you cope better.

The key here is to determine the amount of personal control you have in a given situation and act accordingly.

Example of situations where control can be counterproductive may include:

Trying to get rid of obsessive thoughts
Trying to fall asleep

FREE Coping Skills Worksheets

References

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