Coping
Coping is how we manage difficult thoughts, emotions, and situations. While this page introduces many common coping strategies, we encourage you to discover what works best for you, whether that's listening to your favorite artist, spending time with friends, or doing an activity you personally enjoy.
Grounding and Sensory Techiniques
3-3-3 Rule
When stress or panic sets in, the 3-3-3 Rule helps calm your brain and thoughts. Look around and name 3 things you see, 3 things you hear, and 3 parts of your body that you can feel moving or touching the ground.
Temperature Shift
The shock of temperature changes shifts our brains focus from a panic response (fight-or-flight) to the present moment, forcing your nervous system and heart rate to calm. Squeeze an ice cube in your hand or splash your face with freezing cold water.
Deep Breathing (Box)
Deep breathing is an easy way to calm your nervous system. Any form of deep breathing works, one being box breathing. For each side of the "box", spend 4 seconds breathing in, hold, breathing out, hold.
Active Coping and Movement
Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is an evidence-based coping strategy that reduces stress and anxiety. Tense and then fully release each muscle group, starting from the toes and working all the way up to the head.
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Works best when sitting or laying down.
Physical Activity
Movement not only distracts your mind from stress and overwhelming thoughts, but it also produces endorphins, a natural painkiller and "feel-good" chemical. You might go for a walk, play a sport, dance, or even just do jumping jacks.
Cognitive and Expressive Tools
Brain Dumping (Journaling)
Sometimes the best way to get rid of overwhelming thoughts is to write them down. Grab a piece of paper and write down every thought without worrying about grammar or making sense. It helps clear the mind.
Interested in journaling? Explore:
Positive Affirmations
The way we think of ourselves can influence our feelings and behaviors. Counteract negative self-talk with concrete, realistic statements (e.g., "I made a mistake, but I can fix it" or "I am doing the best I can today").
Creative Outlets
One of the best ways to cope is through exploring creative outlets that either express or settle your emotions. These might be drawing, playing an instrument, creating a playlist, etc.
Mobile Apps
There are also many apps designed to assist you in coping. The most popular include:
Calm
A digital mental wellness app designed to help users lower stress, manage anxiety, and improve sleep through guided meditation, soothing sleep stories, breathing exercises, and relaxing music.
Headspace
A digital mental health and mindfulness app designed to help users reduce stress, improve sleep, and build daily meditation habits through guided meditations, sleep sounds, focus music, and expert-led mindfulness exercises.