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