healthy coping mechanisms for anyone

8/26/22

hello cherubs!

I just want to start out this blog by letting you know that we might be discussing heavy topics that might not be suitable for all readers. we will be discussing the healthy coping mechanisms for lots of things, including: self harm, stress, anxiety, and more. if any of these topics are a trigger for you, that is okay. we will catch you in the next one!

first off, if you have an unhealthy coping mechanism, it is nothing to be ashamed of. we all have things in life that cause us stress, discouragement, and can trigger us into unhealthy habits. the best way to take care of them is to learn how to cope with them the proper way.

so what are the types of healthy coping mechanisms?

a coping skill is considered healthy if it helps you to deal with stress or any sort of thing more positively, does not hinder your progress, and isn't harmful physically or mentally. a coping skill can become negative when it is used to completely avoid dealing with the stressor.

they can look different for everyone but there are 6 key types:

1. self-soothing

this type of healthy coping mechanism consists of comforting yourself through your five senses: touch, sound, sight, taste, and smell.

touch: a fuzzy stuffed animal, a stress ball, taking a warm bath, cuddling with a soft blanket.

sound: listening to your favorite music, finding a new audiobook, or going through some guided meditation.

sight: anything that pleases you visually such as: snow globes, glitter, calming images, art.

taste: teas, mints, or gum

smell: applying lotion, or burning candles or incense

2. distration

this type of healthy coping mechanism is found from removing your focus from the stressor for a period of time.

anything like puzzles, art, crafting, reading, movies, gaming, exercise, or being social.

3. opposite action

this type of healthy coping mechanism is by doing the opposite of the impulse that aligns with a positive emotion.

such as: affirmations, inspiration, lighthearted and encourging focus.

4. emotional awareness

this type of healthy coping mechanism is accomplished by identifying and constructively expressing what you're feeling

some ideas are: journaling, listing emotions, using an emotional identification chart, drawing or therapy.

5. mindfulness

this type of healthy coping mechanism is found through centering and anchoring yourself to the present moment.

this can look like: meditation, guided relaxation, yoga, breathing exercises, candle gazing, or going for a walk.

6. ask for help

this type of healthy coping mechanism is important to do when you feel like your coping skills are not enough or they are too negative or detrimental.

the best way to get help ist through therapy. therapy is ideal for helping a person create a healthy coping strategy and incorporate it into their life.

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first up, healthy coping mechanisms for stress:

we all have stress in our lives. some more and some less, but no matter what you are going through, if it is stressful to you no one else can tell you otherwise. one of my favorite quotes is "just because someone else has it worse than you, doesn't mean yours isn't valid" or something along those lines.

I found a helpful little list of things to do to healthily cope with stress:

1. identify unhealthy coping mechanisms: it can look different for everyone and every situation, but can include: social withdrawal, over-sleeping, over-eating sweet or fatty foods, mindlessly watching TV without caring what you watch, using medication to relax yourself, smoking or drinking too much alcohol, and taking out stress on others (ie arguments or outbursts).

2. be physically active: dance to your favorite song, walk to the store instead of driving, walk your dog or borrow someone's for a half hour, take the stairs every time there's an option, or find an exercising buddy and go to class together.

3. build and maintain healthy relationships: ask a colleague to lunch, call, text, or email an old friend to catch up, invite your exercise buddy for a walk and a chat, schedule weekly meetups with at least one friend, get to know new people by signing up for an evening class or joining a club, consider volunteer work: which not only counteracts loneliness but also allows you to give back to the world in a way that's profoundly satisfying.

4. change your attitude: think positive thoughts and say positive things, stop overthinking every single thing, set "worry periods" and only allow yourself to stress out for a short period of time a day, deliberately reframe life's challenges--ask yourself what opportunities they might present, make a gratitude list, engage in active problem-solving, find lessons, put your problems into perspective--will you really care about the present difficulty in a month, or a year?, avoid perfectionism, set yourself realistic and practical goals.

5. develop a "stress relief" toolkit: walk in a naturally beautiful setting, meditate, interact with an animal, book yourself a massage, watch a comedy, contact one of your best friends, keep a journal, make a cup of tea, have a hot bath with relaxing essential oils, and read a good book.

remember, if you feel stressed, you are the determining factor. not all stress is avoidable but creating healthy coping mechanisms is the best way to fight stress!

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next up: healthy coping mechanisms for self harm. while lots of people assume that those who self harm are looking for attention or are suicidal, that isn't always the case. self harm is simply an unhealthy coping mechanism, where you have control over the pain, instead of something else controlling the pain.

try these healthy coping mechanisms instead!

coping mechanisms for expression:

• write a song

• paint a picture

• take a photo

• write a poem

coping mechanisms to feel:

• take a cold shower

• eat a hot pepper

• snap rubber bands

• take an ice bath

distraction coping mechanisms:

• read a book

• watch a movie

• play video games

• take a shower

coping mechanisms when you crave euphoria:

• exercise

• dancing

• eat chocolate

• do something nice

coping mechanisms to release tension:

• scream

• hit a pillow

• smash a watermelon

• break old dishes

when you feel you need to be punished:

• talk to someone you love

• be kind to someone

• write out your feelings

• compliment people online

these coping mechanisms are just ideas and might not help everyone. if you have serious thoughts of suicide, please call 911 or contact someone close to you. you deserve help and you deserve to be here.

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and last but not least, healthy coping skills for those with anxiety. approximately 20% of Americans have some sort of anxiety. this isn't a rare phenomenon. having others to lean on in times of anxiety is very important and can help immensely.

• the mindfulness 5-4-3-2-1

find 5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

and 1 thing you can taste

this grounding technique can help pull anxious mental energy back into your body and release stress so you can focus again.

• positive affirmations for anxiety relief

I feel safe

my mind is calm

my body is relaxed

I am calm and at peace

all is well in my world

I have everything I need within me

I can handle whatever comes my way

I choose to focus on what makes me happy

I give myself permission to let go of the things I can't control

affirmations have been proven to decrease health-deteriorating stress, control self-sabotaging thoughts and speech, reduce anxiety, improve mood, promote positive coping, enhance self-esteem, and improve problem-solving under stress. not only that, but they can also motivate you to act, concentrate on your goals, change your negative thought patterns, influence your subconscious mind, and help you feel more positive about yourself.

• foods that can help with anxiety & stress

spinach: the folate contained in spinach produces dopamine which can help to promote feelings of calm and well-being.

blueberries: when having feelings of stress, your body craves vitamin C to help repair the damage that stress causes to our cellular walls, and blueberries are full of it.

avocado: bursting with B vitamins which are very important for relieving stress and anxiety naturally.

cashews: low levels of zinc have been attributed to increased feelings of stress or anxiety. fortunately, cashews are full of them.

oatmeal: a complex carbohydrate that will satisfy your hunger, and ease feelings of stress and anxiety because it is another serotonin booster.

dark chocolate: can help to relieve feelings of anxiety and stress and suppress the productions of cortisol, the stress hormone.

turkey: contains an important amino acid known as tryptophan that your body needs to produce serotonin.

salmon: packed full of protein and omega-3 fatty acids which help to counteract the effects of stress hormones on both your brain and your body.

food is fuel. when we give our bodies the proper food, vitamins, and healthy things, it will help take better care of us. when we give our bodies fast food, pop, and other unhealthy foods, it will only make our situation worse. your body is your home and you must take care of it.

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I had a lot of fun writing this blog!! I hope you guys enjoyed it.

I'll see you in the next one!

xx Loryn