Practice healthy coping strategies

Practice healthy coping strategies

  • Argue with those negative things you’re telling yourself. Imagine you’re talking to a good friend or a younger sibling. What would you tell them?

  • Pay attention to when you’re feeling particularly sad, anxious, etc. Are there certain situations, people, nutrition or exercise habits, or times of the day that seem to correlate with when you don’t feel good? Keeping track of these potential triggers and symptoms in your notes app or a journal may help you understand what changes you can make.

  • This might seem like a waste of time that you don’t have, but it works. Thinking of things that are going well, however small, can remind us that there is hope.

    • Reduces stress – gratitude can help you recognize positive emotions even when you're stressed.

    • Releases neurotransmitters – gratitude triggers the release of dopamine and serotonin, which are associated with happiness and pleasure.

    • Combats negative thinking – gratitude can help you focus on the present and break negative thought patterns.

    • Shifts your mindset – practicing gratitude can help you foster optimism and improve your overall mental health.

  • What hobbies did you use to find joy in? What have you always wanted to try or learn?

  • Make a playlist that is your go-to when you’re struggling, and have that queued up and ready to go!

  • You don’t have to be a meditation guru, but simply closing your eyes and focusing on your breathing for one minute can have remarkable effects on the body:

    • Calms your nervous system – deep breathing activates the parasympathetic nervous system, which signals to the brain that you're safe and don't need to use the fight-or-flight response.

    • Lowers blood pressure and heart rate – when you're stressed, your heart rate and blood pressure increase. Deep breathing can help keep these from climbing too high.

    • Reduces stress hormones – controlled breathing can reduce the levels of stress hormones in your blood.

    • Tricks your brain – slowing down your breathing can trick your brain into thinking you're calm, even when you're actually stressed, anxious, or fearful.