6 Styles Of Coping Skills

Feeling overwhelmed or stuck? Let’s talk about coping skills.

We all have moments when emotions feel too big to handle. That’s where coping skills come in—practical tools to help you navigate stress or anxiety. Here are 6 styles of coping skills with examples to try:

1️⃣ Distraction

Redirect your focus to take a breather from overwhelming feelings.
➔ Count backward from 100.
➔ Name objects of a specific color in your room (e.g., “How many blue items can I see?”).
➔ Pick a category (e.g., animals, movies) and list as many as you can in 60 seconds.

2️⃣ Grounding/Mindfulness

Bring yourself back to the present.
➔ Try the 5-4-3-2-1 technique: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
➔ Focus on deep breathing: Inhale for 4 seconds, hold for 4, exhale for 4.
➔ Splash cold water on your face or hold an ice cube to reset your senses.

3️⃣ Thought Challenging

Reframe negative thoughts with logic.
➔ When thinking, “What if I fail?” ask, “What’s the evidence this will happen? What’s a more realistic outcome?”
➔ Write pros and cons for your worry to gain perspective.

4️⃣ Emotional Awareness

Name and express your feelings.
➔ Label your emotions (e.g., “I feel frustrated”). Use an emotion chart if needed.
➔ Write worries on paper and place them in a “worry jar” to externalize them.

5️⃣ Opposite Action

Challenge negative impulses by acting differently.
➔ Feeling like staying in bed? Go for a 10-minute walk outside.
➔ Angry? Do something kind, like writing a note of appreciation.

6️⃣ Social Interaction

Connect with others for support.
➔ Call or text a friend—even a small check-in helps.
➔ Join a club or volunteer to build a sense of belonging.

Coping is about small steps, not immediate fixes.

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