What are healthy coping mechanism you'd recommend? Thank you đź’•
•Circumstances are what they are, but I choose my attitude towards them.
•Step by step until this feeling subsides. If I focus on how I feel in this present moment, I can reduce my anxiety.
•Remember to breathe and take a moment.
•I am learning to accept things I can’t control.
•I have survived before, I will survive now.
•It’s okay to feel this way, it’s a normal and valid reaction. I can feel bad and choose to take a healthier path.
•I can learn from this, and things will be easier next time.
•It’s okay to be overwhelmed and have limits. What this means for me won’t mean the same for someone else. That does not mean something is wrong with me.
•This is too much. I can’t do it. -> What do I need right now?
•This will never work for me. -> What else can I try?
•I always fail. -> What did I learn?
•I should just give up. -> What are my limits? How can I adjust to make sure I don’t push past them?
Avoid calling yourself names...
•If someone else did the same, would I think they were stupid or the worst person ever?
Avoid saying certain words: “never, should, everybody, forever can’t.” Especially “always”.
For example, “I always fail”...when you failed that time. Instead: “Just because I feel like a failure or made a mistake does not mean I am.” You can own the fact you failed at something but not that you are a failure.
Learn how to say, “People aren’t against me, they’re for themselves” and “I will not take this personally.”
When overwhelmed, form a habit of asking yourself, “What other outcomes are more likely than the worst case scenario?”
When you have gone through a stressful situation or an episode while using positive coping techniques, acknowledge it.
“I can be pleased with my progress.”
“If I keep this up, I will succeed and live a better life.”
•taking a relaxing hot bath with bubbles and oils, lighting candles/incense or running a diffuser
•drink warm tea made for calming you down (pick the ones named sleepytime, yogi stress relief, relax)
•guided meditations or yoga
•engaging in your favorite hobby
•draw, doodle, color, games, puzzle
•listen to music or make playlists
•cleaning and tidying up your space
•create a to do list and manage your time
•walk your pet / play with your pet
•go outside and take a mindful walk
•read and learn something new
•watch your favorite show or movie
•go for a drive somewhere to clear your head
•socialize or recharge alone (depends on your needs)
•ask how the emotion feels in your body: hands, neck, chest
Learn what positive habits make you feel good the most and incorporate it into your care routine. This will keep you grounded in the face of adversity.
•write a letter to someone and throw it away
•use a stress ball or a fidget object
•do high energy exercises
•impulse log (what are you feeling like doing at first instinct, what can you do instead, and how do you feel after doing this)
•take your medications or see a doctor
•see a mental health professional if needed or possible
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