Simple but Effective Coping Skills

Take deep breaths!

Listen to music

Take a walk

Watch a movie or funny cat video

Play a board or card game

Write down what you are thankful for (keep adding to it / reading it often)

Pet or adopt an animal

Take a hot bath

Go swimming or take a bike ride

Create some art (coloring books count)

Read a book or article

Write down a few of your positive qualities

Find humor in every-day moments

Make quality time for those that matter most to you

Follow a new recipe or improvise

Make a new friend

Call, visit or write friends or family

Be patient and non-critical of yourself (and others)

Dream about the future / Create a path-to-happiness plan

Learn lessons from the experiences of yourself and others

Face your fears / obstacles / challenges

Look up! (Find faith, humility, hope and strength)

Do something kind for someone else (and continue this regularly)...be a blessing

Take or teach a community class on anything (to improve finances, writing, https://gateway.on24.com/wcc/eh/3092587/homeowner-101-livestream,  https://www.homedepot.com/c/kids-workshop, etc)

Write or type into a journal

Freestyle dance or take a dance class 

Get a penpal! Snail mail is fun to receive (or online options @ penpalworld.com)

Ask this counselor for a free 33-page Couple's Workbook from prepare-enrich.com or request a couple's assessment

Play or watch sports

Watch a cartoon or movie you liked as a child

Think over various solutions (when you are calm)

Learn how to make music

Learn how to swim (more than half of adults in the U.S. do not know and it is a vital life skill)

Let go of toxic relationships where you are not appreciated https://www.openbible.info/topics/divisiveness 

Complete free therapy worksheets at www.therapistaid.com (similar to a guided journal)...perfect for a rainy Sunday

Sing your favorite song

Send a thank you note

Journal about what is missing in your life that could improve your quality of life (hint: it's not usually material things)

Find a new hobby (and stick with it)

Be kind to yourself! Talk to yourself like the child version of you is still in there (in other words, practice self-compassion or re-parent yourself)

Add some spontaneity to your life (especially if it has too much routine)

Remind yourself that everything is going to be ok soon

Accept an offered hug

Do home and yard improvements

Share your thoughts and feelings

Make more quality time for your children (time is what all kids want more than anything else...even more than anything of monetary value)

Sit by any body of water as it decreases blood pressure and brings peace

Improve your communication skills (including empathy and listening skills)

Volunteer your time or talents (volunteermatch.org, Church, PTSA, Humane Society, food bank, etc)

Celebrate your blessings...focus more on what is going great than what is not

Be comfortable in your own company...if you are comfortable around yourself, others will be too...the reverse is also true...if you are not comfortable around yourself, ask yourself why....you are with yourself for a good 100 years, so find internal peace...the more you understand and accept yourself, the more you can help others understand you....self-awareness >>> self-acceptance >>> self-confidence >>> improved relationships

Refrain from judging others so harshly if you do not like how it feels when it is done to you...so many are self-focused (there's certainly a narcissistic epidemic now in the U.S.) and have long forgotten childhood life lessons such as putting themselves in the shoes of someone else (what is life like walking a mile in their shoes? most people do not bother themselves with taking the brief amount of time to reflect on that) and the golden rule (treat others how you want to be treated)...be an example to others rather than contributing to the problem (Romans 14:13-23 'do not cause others to stumble')

'Quitters never win, winners never quit'...believe in yourself and your goals

If you could start a business one day in life, what would it be? Allow yourself to dream!

Do not make too many excuses for yourself...try to improve yourself each day

Take the road less traveled (don't do what everyone else is doing just because everyone else is doing it...it can lead you somewhere unhelpful)

Happiness can be found in *not* 'keeping up with the Joneses'...true friends will not judge you based on your belongings or 'status' (car, house, clothes, bank account, job title, where you vacation, etc)...Romans 12:2 'do not conform to the patterns of this world'...character, humility, kindness and good works to others, as well as having a moral compass matters much more!...those who disagree with your personal changes are informing you they are not thinking similar (and won't be any time soon)...they may try to bully you into submission if they don't want to grow; they could try to hold you back from growing (their insecurities are likely triggered by your growth- but that is not a reason for you to not grow in order to make them feel better)...avoid 'shrinking yourself' to make others comfortable (they typically do not appreciate it anyway, as they are internally unhappy so your behavior will not change them; it will just hurt you)

Associate with people who build you up, not those who tear you down...they will hold you back in life from reaching your full potential 

Healthy relationships include a balance of accepting others and encouraging others to grow (not too much of one or the other- not too critical and not too permissive / )

Do not look for approval from others...God is the only One who needs to approve...the 'narrow path' leads to eternal life

Slow down if your life is too fast-paced...literally take the time to appreciate the change of seasons, the cool breeze, flowers, birds, etc...

Give a different person a compliment each day (it will increase your appreciation of humanity by noticing the unique qualities in each person)...it puts a smile on your face to put a smile on someone else's face

Set personal boundaries where needed...'No' is a complete sentence!...ask your counselor for help practicing this during sessions and for worksheets regarding 

Tell someone that you care or that you are glad they are in your life

Ask for that raise

Take a scenic drive

Plan a low-key get-together (bbq, picnic, potluck, pool party, etc)

Find your purpose

Donate things you don't need that could be weighing you down emotionally without you realizing it...and it feels good to give to others (who may have a need that you do not)

Go to Church (or go back to Church)

Ask someone how they are doing especially if you haven't heard from them in a while (don't wait for them to reach out first)

Take a pottery or art class and don't judge your efforts...it's trying something new that counts more than the end result

Travel somewhere new (or order tourist magazines or brochures for places you'd like to go one day and start planning...even if you have no idea when it will be...the process itself gives optimism)

Determine if you are in the right job or career...https://www.truity.com/test/career-personality-profiler-test ... https://parachutebook.com/ ...ask your counselor for a "mock interview" to prepare for job interviews

Go skating or bowling...something you may not have done since you were a kid

Don't dwell too long on the negatives in your life

Put order and organization where needed in your life

Make a dream board / vision board

Listen to good advice from others 

Be honest with yourself...even if it is difficult

Read the Bible

Forgive yourself or someone else 

Write a book, screenplay, poem or song

Go camping...have some s'mores!

Give yourself permission to be yourself (so many try so hard to 'be cool' for decades: it's better to be authentic and you'll be much happier for it!)

Make a list of your stressors on the left side of the page and what you are doing about each one on the right side of the page

Join a cause or mission that matters to you...if you don't know what matters to you or what you stand for, think or journal about it

Pray...Jesus is always listening and will never abandon you...He knows you best, loves you and wants to hear from you... (He would never consider you 'bothering' Him and is never 'too busy' for you)...life is difficult at times and He wants you to need His kindness and guidance frequently...put Him first and watch everything in your life that is out of place fall into place

Follow the 10 Commandments for healing and eternal life

Ask others to pray for you (or submit your prayers online here or to a 'prayer wall')

Remind yourself you have been through tough times before and survived!

Remind yourself you are stronger than you think you are!

Do not be afraid to ask for help; it takes courage but signifies your strength

Believe that your best days are ahead (because they are)!

Remember that each day is a 'fresh start'...it's never too late to start writing a new chapter of your life story: (What do you hope your life looked and felt like? Be proactive and make things happen! Don't just wait for life to happen to you then react.)

Call 988 if you are in crisis and / or think about what to discuss at your next session

When you are overwhelmed in the moment, it's hard to remember what activities could help you relax. I would be happy to help you or your family find balance and peace. Feel free to reach out for an appointment today.