It's important to understand that we all cope in our own way. As long as we are managing our stress and emotions in healthy ways, it's okay to do so your own way. What does it mean to cope in a healthy way, though? You can compare it to the Panther Way--Respect Self, Respect Others, Respect Property. When we cope we want to make sure that we are respecting and not hurting ourselves, other living things, or property. Just like we all cope in our own ways, what works for each of us may vary at times. Something that usually helps a person work through difficult times, might not always work. That's okay! It just means that we need to find multiple tools to keep in our coping toolbox. If one is not working, try another method. Below is just some ideas for you to try, but there are other options too! Try to find things you can do on a regular basis as well as things to do during emotionally charged moments.
- Box Breathing
- Breathe in through your nose for a count of 4, hold your breath for a count of 4, exhale through slightly closed mouth for a count of 4, hold for a count of four, repeat.
- Breathing is quite helpful for stress and anxiety. By slowing our breath down (especially our exhale), we make our body slow down as well, which can calm some anxiety
- Remember this moment will pass
- Try to remember the difficult times or anxiety won't last forever. Get through this challenge to become stronger and more resilient.
- Visualization
- Picture yourself somewhere relaxing
- Exercise
- Move your body! It doesn't have to be strenuous. Even just going to a walk can help
- Journal
- Write about what is troubling you. Sometimes it helps to write it down and make sense of what you're feeling and thinking as you write
- Brain dump
- If you have a lot of your mind and are stressed out, it can be good to write it all down. Tell yourself that you can come back to this list at a later time. You don't have to hold onto your stressors all the time!
- Create something
- Whether is drawing, painting, building, baking... put your energy into creating something
- Meditate
- Find time to focus your mind on being still, your breath, certain topics to help de-stress
- Spiritual or Religious Resources
- Connect with your faith to help you cope
- Nature
- Spend time outside and look for the beauty around you
- Consider what you can control
- We cannot control everything, no matter how much we want to! Do what you can to help the situation, and remind yourself that you have done what you can
- Limit screen time
- Give your eyes and mind a break from technological stimulation. Focus on your current environment and those around you. Be present.
- Nutrition
- Try to eat a healthy balance of fruits, vegetables, protein, etc. and hydrate
- Our bodies need us to provide proper fuel to work most effectively
- Limit Caffeine and sugar
- Too much caffeine or sugar can cause multiple health issues
- Rest
- Sleeping is our mind's opportunity to recharge and heal us.
- Practice Gratitude
- What are you thankful for? Think of even (or maybe especially) the small moments/things in your life that you are grateful for. What do those moments/people/things mean to you? Sometimes we say thanks, but we don't feel the gratitude with the words. Focus on the feeling too!
- Practice Forgiveness
- Sometimes we have to forgive others and sometimes we have to forgive ourselves. Holding onto anger or bitterness toward ourselves or others only holds us back from happiness. Forgiveness doesn't mean we have to like or be happy about something, but it allows us to learn from a situation and move forward.
- Spend time with people or animals you care for
- Sometimes it can help to focus on people or animals we love. They can help us laugh and sometimes simply give a brief distraction
- Spend time alone
- Learn to be okay with yourself, but try to balance interactions so you don't isolate yourself either.
- Address the issue with balance
- We can't hide from things, but we don't want to dwell on them either. Address what is causing the situation, but remind yourself not to linger there too long.
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