Coping Strategies 

Resources

Six Steps of Coping Strategies

 Self-Soothing - Distraction - Opposite Action - Emotional Awareness - Mindfulness - Crisis Plan

Step 1- Self-Soothing

(Comforting yourself through your five senses)

  1. Something to Touch (stuffed animals, stress ball)

  2. Something to Hear (music, meditation cd guides)

  3. Something to See (happy pictures, family videos, happy films)

  4. Something to Taste (mint sweets, warm drink)

  5. Something to Smell (Body lotion, hand cream, perfume, use your favourite body wash)

Step 2- Distraction

(Taking your mind off the problem for a while)

 

Examples

Puzzles, jigsaw, books, artwork, crafts, knitting, crocheting, sewing, crossword puzzles, sudoku, positive websites, music, book, movies.

Step 3- Opposite Action

(Do something the opposite of your impulse that’s consistent with a more positive emotion)

1, Affirmations and Inspiration

(e.g. looking at or drawing motivational statements or images)

2, Something funny or cheering

(e.g. funny films, tv or books)

Step 4- Emotional Awareness

(Tools for identifying and expressing your feelings)

Examples

A list or chart of emotions, a journal, writing, drawing, art.

Step 5- Mindfulness

(Tools for centering and grounding yourself in the present moment)

 

Examples

Meditation or relaxation, recording, grounding objects (like a rock or paperweight), yoga and breathing exercises.

Step 6- Crisis Plan

(Contact information of support and resources, for when coping skills aren’t enough)

Friends, Family

G.P Therapist, Psychiatrist, Mind, Samaritans crisis Hotline, ER, 111 or 999

Useful link

The NHS Choices website: https://www.nhs.uk/conditions/stress-anxiety-depression/ways-relieve-stress/

Elefriends forum: a safe, supportive online community from Mind

Blogs and stories: from people who have struggled with their mental health

Moodzone: NHS advice on stress, anxiety and depression

NHS audio guides: advice on anxiety, depression and more

Video: 8 relaxation tips from Mind

Journal Coloring Pages 

Free Printable Coloring Pages