Coping Activities

Diversions – any hobby or activity that engages your attention.

• Writing, drawing, painting, crafts
• Listening to music, playing an instrument, singing, dancing, acting
• Gardening
• Taking a walk, or going for a drive
• Watching television or a movie
• Guided Imagery Meditations
• Playing a game
• Shopping
• Reading
• Taking a break or vacation

Tension Releasers

• Going on a walk
• Exercising
• Breathing Exercises
• Playing sports
• Systematic Muscle Relaxation
• Playing a musical instrument
• Taking a hot shower or bath
• Eating a little chocolate
• Crying
• Laughing
• Singing

Organizing Tasks – any activity that involves ordering things.

• Cleaning
• Organizing your environment
• Putting things away
• Sudoku, Crossword puzzles, Jigsaw puzzles
• Update your calendar
• Outline the steps in a project

Cognitive Coping Skills

• Making lists (Pro-Con, Goals, Ideas)
• Brainstorming solutions
• Managing your expectations
• Considering an inspirational quote
• Being flexible
• Consciously changing your attitude
• Rewarding yourself for successes
• Analyzing a situation
• Reframing a problem to be an opportunity

Social or Interpersonal Coping Strategies

• Talking to someone you trust
• Writing a note to someone you care about
• Spending time with friends or family
• Serving someone in need
• Caring for or play with a pet
• Role-playing challenging situations with others
• Encouraging others

Physical Maintenance Strategies

• Getting enough sleep
• Eating healthy foods
• Getting into a good routine
• Limiting caffeine and alcohol
• Taking medication as prescribed
• Deep / slow breathing

Limit Setting

• Dropping some activities if you're over-extended
• Setting boundaries and saying "no"
• Prioritizing important tasks
• Scheduling time for yourself
• Being assertive to the demands of others

Spiritually Fulfilling Activities

• Praying
• Meditating
• Enjoying nature
• Getting involved in a worthy cause
• Experiencing appreciation or gratitude

Negative Coping Actions

Diversions

• Procrastination – putting off important tasks
• Misusing drugs or alcohol as self-medicating
• Wasting time on unimportant tasks

Tension Releasers

• Tantrums
• Throwing things at people
• Hitting people
• Yelling at others
• Destroying property
• Speeding or driving recklessly

Social or Interpersonal Strategies

• Blaming others
• Isolating or withdrawing
• Mean or hostile joking
• Putting down others behind their back
• Criticizing others to their face
• Manipulating others
• Refusing help from others
• Lying to other people
• Sabotaging other people's plans
• Being late to appointments
• Provoking violence from others
• Enabling others to take advantage of you

Physical

• Suicidal Gestures
• Self-harm
• Excessive exercise
• Developing illnesses
• Abusing drugs or alcohol

Over-Indulging

• Spending too much
• Gambling
• Eating too much
• Continually crying

Cognitive Strategies

• Denying any problem
• Stubbornness or inflexibility
• All or nothing, black or white, thinking
• Blaming yourself and others
• Catastrophizing
• Unproductive Repetitive Thoughts
• Hiding or Burying Your Feelings
• Withdrawing or Isolating
• Name-Calling

Self-Diminishing

• Making excessive fun of yourself
• Self-sabotaging behaviors
• Blaming yourself
• Thoughts and behaviors that suggest that you deserve to feel bad or overwhelmed