Coping Skills for the Disabled and/or Chronically Ill
I have spent most of my life in some form of therapy, and I am a MASTER of coping skills. I have lists of tips for every trigger and every self-destructive urge ābut after my accident, I noticed that some of my tried-and-true coping mechanisms were not possible in my new physical condition. Since then, I have noticed the same problem on lists circulating on-line. So, I decided to write my own!
These suggestions are from a variety of lists found in my personal collection, the Dialectical Behavior Therapy manual, and on-line. Most of the things included I have actually tried and found effective myself.Ā
I have broken them down into 3 categories: Pain, Anxiety, and Depression. The āPainā list is designed for flare days. It holds the least physically-intensive ideas, things that can be done while completely bed-ridden, and ideas that can actually help reduce pain (or at least distract you from it).Ā
Deep breathing exercises (inhale 5 seconds, hold 5 seconds, and exhale 5 seconds- carefully.)
Draw, paint, or color. (a tablet, Magna-doodle or even Etch-a-Sketch would work if you donāt want to use paper and crayons.)
Pet a dog/cat/furry creature.
Turn on (or off) all of the lights.
Sit outside or under a sunny-lamp, even just for a few moments.Ā
Use this āvideoā to doodle with your mouse. Try it! Trust me!Ā
Watch funny Youtube videos.
Read. (keep it light, easy to understand, and uplifting)
Stretch or do gentle yoga. Ā (Donāt push. Be very careful. Know your limits.)
Immerse yourself in a computer or video game. Use headphones if possible.Ā
Ā Allow yourself to feel whatever you feel without judgment; observe and describe. (example: I feel angry. My feet hurt. I am frustrated. I feel sad. I wish I were healthier. My pain is at an 8. I feel upset. - notice the thoughts/feelings and let them pass. Donāt fixate, justify, or analyze. )
Write a list of things you are looking forward to, things you are grateful for, or things you are proud of.
Do progressive muscle relaxation.Ā
Trace a maze or mandala,with your fingers(or even just your eyes).Ā
Ā Make yourself as comfortable as possible. (sit on pillows, cover yourself in blankets, change positions, etc.)
Hold ice, splash your face with cold water, or go outside in the rain or snow. (be safe, donāt prolong exposure- only long enough for a sensation to āshockā your system.)
Clean or organize a space. (even a digital space, if you canāt physically clean!)
MOVE. However you can- from crinkling your face muscles to doing jumping jacks. Just MOVE.
Drink herbal tea or decaf coffee.
Practice progressive relaxation.Ā
Write positive quotes or words on flashcards.
Get outside, even just for a moment.
Do gentle yoga or simple stretches. (see pain list for link and cautions)
DISTRACT. Any way you can: TV, YouTube, Tumblr, read, write, play word games, play a game, etc.
Throw balled-up socks at a blank wall.
Browse on-line stores. Window shop or put together a āWish Listā.
Count. Backwards from 100, forward in 7ās, backward in 2ās, 1-10 getting gradually louder, etc.
Plant your feet firmly on the floor or press your hands on your seat cushion. Ground yourself.
Think of 3 household objects for every letter of the alphabet.
Play with silly putty or play dough.
Learn to swear in anotherĀ language.
Comb your hair, paint your nails, or wash your face. (performing a simple grooming task can significantly boost your mood).
Pet a cat/dog/furry creature. If possible, visit a shelter.
Write a thank-you note to someone you appreciate, or leave a NICE anonymous message online.
Make and listen to a playlist of happy and upbeat music.
Browse photos of fun memories and people you love.
Look at cute animalĀ pictures!Ā
Write a list of things you are grateful for, things you are proud of, things you love, or things you are capable of.
Rub lotion onto your arms or legs, mindfully and gently.
Draw random designs and color them in.
Take a warm bath, shower, or rub a warm, damp, towel over your skin.
Do something productive. Cross something off your to-do list! (organize files on your computer, clean a room, do a homework assignment, cook a meal, return a call, etc.)
Write (or add to) your āBucketā list! (keep it fun and upbeat)
Allow yourself to feel what you are feeling, without judgment. Laugh, cry, scream, etc.
Observe and describe your feelings. (see pain list for details)
Treat yourself. Eat something decadent, watch your favorite show, indulge in something!
Make a mental list of 5 things you see, hear, and feel. Then list 4, then 3, then 2, then 1.
Call a hotline. (International, USA) They will let you talk. They will NOT call Ā 911 unless you say you are in immediate danger. I have used this option many times and I recommend it.Ā
Contact a friend or family member.
Let me know if you have any ideas to add, and I will make a follow-up post!Ā
Take care of yourselves.Ā
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