Coping Skills 101
Life has been known to throw us a curveball or two, or one hundred. As a therapist, clients come to me looking for ways to cope with these unexpected, and oftentimes, unpleasant situations. As highly sought-after as coping mechanisms may be, a surprisingly large number of people don’t have a clear understanding of what they are or how to utilize them in an effective way. Let’s start with the what before we begin to address the how.
The Definition Of Coping Skills
To cope is essentially a way of effectively dealing with something difficult. Coping skills are the tools and techniques used to achieve the desired outcome of reducing stress, anger, sadness and other difficult emotions to reach a place of inner calm. Even when you’re feeling good, coping skills can prove beneficial in helping to maintain that sense of contentment and order. Now that we have a better understanding of the meaning of coping mechanisms, it’s time to delve into the ways we can apply them in our lives.
Two Types Of Coping Mechanisms
There are certain scenarios that require finding ways to cope in the moment. Whether you’re the recipient of some negative information or your day feels like it’s gone completely off track, you need simple and effective strategies to reel in your emotions. These on the spot tactics are worth exploring.
Taking deep breaths
Counting to 10 or 20 or higher
Going for a stroll around the block
Practicing mindfulness exercises
Utilizing grounding techniques
Making a list of everything that’s clouding your thoughts
There are also coping skills that can be practiced and refined over a longer period of time. These are meant to be incorporated into your daily life as habitual, healthy habits. Ideally, these healthy coping skills will help to keep you more even keel when faced with the inevitable twists and turns. It’s a good idea to incorporate some (or all) of these long-term coping skills.
Committing to healthy sleeping habits
Providing your body with proper nutrition
Exercising on a regular basis
Connecting with family and friends
Practicing visualization exercises and/or guided meditation
Incorporating quality “me time” into your routine
In general, it’s a good idea to have a wide array of coping skills with which you feel comfortable and confident. You’ll find that different situations or emotions call for different coping mechanisms. What proves to be effective in one instance will likely not be the universal key to handling all sorts of negative emotions. The goal should be to build up a wide array of coping skills to ensure you have the necessary tools to deal with every type of feeling and situation.
Not All Coping Skills Are Created Equal
It’s important to remember that different coping skills work for different people. Your best friend might count to 10 whenever she gets stressed and find that it works wonders. For you, the counting technique may have no impact at all. It really comes down to trial and error. Avoid preconceived notions about what you think will or won’t work for you and give each coping skill a fair shot. You might be surprised as to which techniques end up being the most effective.
Another thing to keep in mind is the difference between healthy coping skills and unhealthy ones. Things such as excessive alcohol consumption, eating too much or too little, and spending an exorbitant amount of money are examples of unhealthy coping mechanisms. They may bring immediate contentment, but it will be short lived. The sense of calm that initially came about will be replaced with even stronger negative emotions. At the end of the day, you want to make sure you are practicing and implementing positive coping skills that will ultimately lead to a more positive outcome.
Don’t Go It Alone
As helpful and necessary as it may be to have coping mechanisms, there are times when they may not be enough. Whether it be physical or emotional, everyone is faced with difficult situations that require additional support. Connections Counseling is here for you. Connect with us today to get the conversation started.
