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Coping Skills
Coping skills are practical tools that can help people manage stress, regulate emotions, ground themselves, and get through difficult moments. Different skills work for different people, so this page offers many options to explore.
If you are in immediate danger or feel like you may harm yourself, call emergency services or contact a crisis hotline such as 988 in the United States.
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100 Coping Skills
Grounding Skills Use the 5-4-3-2-1 grounding method Name five things you can see Hold an ice cube Count backward from 100 Focus on your feet touching the floor Describe the room around you Touch something textured Listen for five different sounds Name objects by color Repeat a calming phrase Breathing Skills Box breathing Deep belly breathing 4-7-8 breathing Slow exhales Count each breath Breathe in through the nose and out through the mouth Place a hand on your chest and stomach Practice paced breathing Imagine breathing in calm and out stress Pair breathing with calming music Physical Coping Skills Go for a walk Stretch Take a shower Drink water Eat a nourishing snack Dance to one song Do gentle yoga Clean one small area Sit outside Play with a pet Creative Coping Skills Journal Draw Color Paint Write poetry Make a playlist Take photos Create a collage Work on a craft Write a letter you do not send Emotional Regulation Skills Name the emotion Rate the emotion from 1 to 10 Ask what the emotion is trying to tell you Practice self-compassion Use opposite action Take a pause before responding Identify the trigger Write down the thought Challenge an unhelpful thought Remind yourself feelings are temporary Mental Coping Skills Do a puzzle Read a book Listen to a podcast Watch a comforting show Learn something new Make a simple to-do list Break a task into smaller steps Practice mindfulness Use a grounding app Repeat affirmations Social Coping Skills Text a trusted person Call a friend Ask for support Spend time with safe people Join a support group Sit near others in a public place Talk to a therapist Write in an online support community Ask someone to distract you Tell someone what you need Comfort Coping Skills Wrap in a blanket Make tea or coffee Light a candle safely Use a weighted blanket Hold a stuffed animal or pillow Watch a comfort movie Listen to calming sounds Use lotion or calming scents Put on comfortable clothes Rest without guilt Practical Coping Skills Set a timer for five minutes Do one small chore Make the bed Prepare tomorrow's outfit Organize one drawer Pay one bill Write down three priorities Create a simple meal Step away from social media Reduce noise or stimulation Hope & Meaning Coping Skills Write down one reason to keep going Look at photos of people or pets you love Pray Meditate Read something inspirational Make a future plan Write a gratitude list Help someone else in a small way Remember a hard thing you survived Tell yourself, "This moment will pass."