Positive Coping Strategies
I have Bipolar Disorder. When I was diagnosed and began treatment with medication, I was also given this list of coping strategies. My doctor said the quality of my mental health going forward would depend on my own initiative in taking care of myself. The medication and professional treatment acted as an aid. This gave me the right perspective and the list bellow was full of ideas on how to get started. Itās not a to-do list so donāt let the length overwhelm. My challenge to myself was to pick a couple of these a day to intentionally do. Over time it became habit, and better habits changed my life.Ā
Show yourself some loveĀ today!
Become aware of how you feel. Get in touch with your feelings and own them as your own.
Learn how to express your feelings assertively (open and honestly)
Become comfortable expressing your feelings as problems arise or occur
Talk. Discuss your problems with someone you trust such as a close friend or a family member, or talk them over with the people involved.
Learn to develop a forgiving attitude. Learn to forgive yourself, to forgive others, and to accept forgiveness from others.
Eat nutritious well balanced meals. Watch your sugar, salt, fat and caffeine intake.
Get in the habit of eating three balanced meals a day. Donāt skip meals.
Give your body and mind sufficient rest by getting 6-8 hours of sleep each night.
Exercise regularly. This will help you work off steam and work out stress.
Become aware of what you want.
Learn to value play. Do something fun at least once a week.
Develop the ability to stay calm so that you can think clearly and see things as they actually are (realistically).
Find a hobby that interests you and that you enjoy doing, that helps you relax & feel good about yourself.
Donāt let the behavior of other people control your life. Recognize your responsibility for the way you look at and respond to life.
When possible, solve problems as they occur. Donāt let unsolved problems hang around and add up.
Spiritual involvement (prayer, church, yoga, being out in nature.)
Do deep breathing exercises.
Practice progressive muscle relaxation exercises.
Listen to relaxing music or sing to yourself.
Talk it out, call one of your support people.
Keep your regular therapy appointments.
Spend time with people you like and are comfortable with.
Reach out to someone, make a friend or do something for someone else.
Settle issues with your family early on using good communication skills.
Be assertive, tell people what you need and ask questions.
Engage in positive self talk.
Set realistic deadlines and break down large projects into smaller more manageable parts.
Take time just for you, to do what you want.
Prioritize, do those things which must be done first, set aside all others.
Problem solve if it is realistic to do so.
Keep up your hygiene on a regular basis.
Dress in colors and clothes that feel good to you.
Take a hot bath or shower.
Create a gentle daily structure/schedule
Use aerobic exercise to help reduce physical stress reactions (bike, jog ect)
Do your favorite leisure activity.
Try new activities (sports, books, meals, take a class, crafts)
Read a book, magazine, or newspaper.
Avoid a stress prone diet (ie sugar, caffeine, nicotine, salt, alcohol, drugs ect)
Take prescribed medications.
Laugh - use humor to reduce your stress.
Make a worry list and worry about only one at a time.
Go to a movie, play, or other show.
Change your environment by leaving a stressful situation, or reducing clutter in your life.
Express yourself through art, writing, poetry, or music.
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