Coping Skills Ideas
Based on how much time you have
< 30 Seconds:
- 3 deep, slow breaths
- wash your face with cold water
- do one yoga pose
- Smell a favorite scent
- taste something slowly
- hug someone you love
- write what you are grateful for
- practice mindfulness: be where you are at (stop, breathe, look around you, notice where you are and what your body is feeling/seeing)
5 Minutes:
- pet an animal
- drink a hot drink slowly
- rock in a rocking chair
- brain dump
- read
- meditate
- reflect for 5 minutes each day on good things in your life and write a few down
- Think about your 5 senses and take one minute on each to really focus on that sense (what am i seeing right now? what do i hear?, etc)
- write a thank you note
- write a positive business review
- plan some time to spend with a loved one
5-10 Minutes:
- hold a warm rice pack or heating pad
- shower in the dark
- go for a walk
- talk with a friend
- coloring
- humor (funny video on youtube)
- paint your nails a fun color
- organize one thing in our space/house
- do a random act of kindness
- progressive muscle relaxation
10+ Minutes:
- scented bath
- exercise/stretch
- hobby
- time in nature/outside
- be phsically active: mow the lawn, chop wood, build something with your hands
- write a poem or song to express your feelings
- read a book
- bake some cookies
- Therapy/support group
- volunteer to help someone less fortunate
