Strategies to Cope in Difficult Situations
Social/Interpersonal Strategies
- Talk to someone you trust
- Set boundaries and say ‘no’
- Write a note to someone you care about
- Spend time with friends/family
- Use humor
- Serve someone in need
- Care for, or play, with a pet
- Role-play a challenging situation with someone
- Send a positive comment, or message of thanks, to a friend or family member
- Ask for help
Cognitive Strategies
- Make a gratitude list
- Brainstorm solutions
- Lower your expectations of the situation
- Keep an inspirational quote with you
- Be flexible
- Write a list of goals
- Write a list of pros and cons
- Write a list of your strengths
Spiritual Strategies
- Pray or meditate
- Enjoy nature
Physical Strategies
- Go to bed at your usual time
- Nourish yourself with healthy foods
- Go for a walk
- Limit caffeine
- Practice deep/slow breathing
Tension Release Strategies
- Accept the moment and breathe
- Exercise or organize a game with a friend
- Stretch
- Laugh
- Cry
- Practice deep/slow breathing
- Getting fresh air
Diversions
- Read
- Create (write, draw, paint, photography)
- Play an instrument, sing, dance, act
- Take a shower or bath
- Garden
- Go for a walk, a bike ride, or a swim
- Watch TV or a movie
- Watch videos of cute kittens, puppies, bunnies, owlets, etc.
- Play a game