Coping | Mindshed

Tools for Tough Times

Coping with mental health challenges can be difficult, but having strategies to manage emotions, stress, and overwhelming thoughts can help. Below are different coping techniques you can try. Not every method works for everyone—find what helps you the most!

Regulating Emotions

TIPP Skills – Quick ways to calm intense emotions:
- Temperature: Splash cold water on your face.
- Intense Exercise: Do jumping jacks or run in place.
- Paced Breathing: Inhale for 4 sec, hold 4 sec, exhale 6 sec.
- Progressive Relaxation: Tense and relax different muscle groups.
Box Breathing – Inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec.
5-4-3-2-1 Grounding – Identify 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste.

Physical Coping

Exercise – Move your body (walk, stretch, dance) to release tension.
Cold Therapy – Hold an ice cube or take a cool shower to reset.
Dancing or Shaking It Out – Helps release built-up stress.

Cognitive & Mindfulness Techniques

Reframing Negative Thoughts – Ask: Is this thought accurate?
Affirmations – Repeat: I am safe. I am strong. I am enough.
Distractions – Read, watch a show, or do a puzzle.
Visualization – Imagine a peaceful place and focus on the details.

Grounding & Sensory Techniques

Weighted Blanket or Deep Pressure – Helps with anxiety and comfort.
Fidget Toys or Stress Balls – Keeps hands busy and relieves stress.
Calming Scents – Use candles, essential oils, or herbal tea.

Social & Emotional Coping

Talk to Someone – A friend, therapist, or support group.
Write It Out – Journal or write a letter (even if you don’t send it).
Acts of Kindness – Helping others can boost your mood.

Self-Care & Relaxation

Cozy Space – Surround yourself with blankets, dim lighting, and calm music.
Warm Showers or Baths – Helps relax muscles and the mind.
Nature & Fresh Air – Step outside for a change of scenery.

Not every coping skill works for everyone. Try different techniques and find what helps you feel more in control.