On this page, you will find coping strategies for different feelings and emotions. Keep in mind that we are not professionals, but we have lists of things that have helped us personally, along with ones from people trained in the mental health field. These may not work for everyone, but hopefully you can use this to compile your own list of things to do when you're feeling some negative emotions.
General Coping Strategies:
1) Go for a walk
2) Listen to some music
3) Search for the best memes on the internet
4) Have a snack
5) Take a shower/bath
6) Go outside
7) Draw, paint, create
8) Do something you love
9) Talk to a friend, family member, or pet
10) Bake or cook
11) Paint your nails, or do something nice for yourself
12) Play a game with someone
13) Practice deep breathing (square breathing- see picture on right) or meditation
14) Get active! Soccer, yoga, walking etc.
15) Read
Coping Strategies for Stress
1) Avoid alcohol, nicotine, and caffeine
2) Get enough sleep and exercise
3) Don't procrastinate
4) Learn to say 'No"
5) Prioritize your to-do list
6) When working on something for a long time, take short breaks
7) Avoid perfectionism
8) Don't avoid your problems!
9) Play with a pet
10) Talk to someone
11) Take time for yourself
12) Meditate, breathe, or do progressive muscle relaxations
Coping Strategies for Sadness
1) Make a list of things that make you happy and add on to it
2) Do any of the general coping strategies
3) Talk to someone that makes you happy
4) Try to be positive and realistic
5) Engage in self-care activities
6) ACCEPT (Activities [keep busy] , Contributing [do something for others], Comparisons [it could be worse], Push away [negative thoughts], Thoughts [distract yourself])
7) IMPROVE (Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Visualization, Encouragement)
8) Curl up with a blanket, tea and netflix
Coping Strategies for Anger
1) Make a pro's and con's list of acting on your anger
2) STOPP (Stop, Think, Observe, Plan, Proceed)
3) Don't internalize or harm yourself
4) Exercise
5) Remove yourself from the situation to prepare yourself to deal with the problem
6) Try not to hold grudges
7) Identify what you are really angry about
8) Keep a sense of humour
9) When something makes you mad, acknowledge it and half-smile
10) Rip up an old newspaper, or phone book
11) Punch pillows
12) Throw ice cubes at a brick wall
13) Break sticks
14) Splatter paint
15) Listen to music
Coping Strategies for Wanting to Harm Yourself
1) Rate the urge on a scale from one to ten, wait 15 minutes, re-asses the urge, and repeat until down to 0
2) Do things that keep yourself busy
3) Rub an ice cube on your skin
4) Wear a rubber band around your wrist and snap it gently
5) Draw on your skin with a soft tip marker instead of hurting it
6) Exercise
7) Write out all of your feelings on paper then rip it up
8) Take a cold shower
9) Don't be alone
10) Call a hotline
Coping Strategies for Low Self-Esteem
1) Make a list of positive things people have said about you
2) Put on your favourite outfit
3) Ask yourself if your thoughts are realistic
4) Would you say/think the things you feel about yourself to a friend?
5) Say positive affirmations (ie. I accept myself, I'm doing the best I can, I am okay, I am strong...)
6) Acknowledge your strengths (even if you don't believe it!)
1) Go for a walk
2) Listen to some music
3) Search for the best memes on the internet
4) Have a snack
5) Take a shower/bath
6) Go outside
7) Draw, paint, create
8) Do something you love
9) Talk to a friend, family member, or pet
10) Bake or cook
11) Paint your nails, or do something nice for yourself
12) Play a game with someone
13) Practice deep breathing (square breathing- see picture on right) or meditation
14) Get active! Soccer, yoga, walking etc.
15) Read
Coping Strategies for Stress
1) Avoid alcohol, nicotine, and caffeine
2) Get enough sleep and exercise
3) Don't procrastinate
4) Learn to say 'No"
5) Prioritize your to-do list
6) When working on something for a long time, take short breaks
7) Avoid perfectionism
8) Don't avoid your problems!
9) Play with a pet
10) Talk to someone
11) Take time for yourself
12) Meditate, breathe, or do progressive muscle relaxations
Coping Strategies for Sadness
1) Make a list of things that make you happy and add on to it
2) Do any of the general coping strategies
3) Talk to someone that makes you happy
4) Try to be positive and realistic
5) Engage in self-care activities
6) ACCEPT (Activities [keep busy] , Contributing [do something for others], Comparisons [it could be worse], Push away [negative thoughts], Thoughts [distract yourself])
7) IMPROVE (Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Visualization, Encouragement)
8) Curl up with a blanket, tea and netflix
Coping Strategies for Anger
1) Make a pro's and con's list of acting on your anger
2) STOPP (Stop, Think, Observe, Plan, Proceed)
3) Don't internalize or harm yourself
4) Exercise
5) Remove yourself from the situation to prepare yourself to deal with the problem
6) Try not to hold grudges
7) Identify what you are really angry about
8) Keep a sense of humour
9) When something makes you mad, acknowledge it and half-smile
10) Rip up an old newspaper, or phone book
11) Punch pillows
12) Throw ice cubes at a brick wall
13) Break sticks
14) Splatter paint
15) Listen to music
Coping Strategies for Wanting to Harm Yourself
1) Rate the urge on a scale from one to ten, wait 15 minutes, re-asses the urge, and repeat until down to 0
2) Do things that keep yourself busy
3) Rub an ice cube on your skin
4) Wear a rubber band around your wrist and snap it gently
5) Draw on your skin with a soft tip marker instead of hurting it
6) Exercise
7) Write out all of your feelings on paper then rip it up
8) Take a cold shower
9) Don't be alone
10) Call a hotline
Coping Strategies for Low Self-Esteem
1) Make a list of positive things people have said about you
2) Put on your favourite outfit
3) Ask yourself if your thoughts are realistic
4) Would you say/think the things you feel about yourself to a friend?
5) Say positive affirmations (ie. I accept myself, I'm doing the best I can, I am okay, I am strong...)
6) Acknowledge your strengths (even if you don't believe it!)