Three (No-Cost) Coping Strategies You Can Use Today
Finding it hard to wind down after work? Do you end up doom-scrolling, binge eating, or staying up too late rather than really relaxing?
Many people struggle to tap into healthy coping strategies at the end of a long day. In this post, I share three, cost-free coping strategies that you can do at home tonight.
What exactly is coping? We all use this word, but finding true coping and relaxation can be elusive. How do we know if we are coping or addicted? How do we know if we are coping or avoiding our problems?
Coping is dealing effectively with something difficult.
There’s a couple key pieces to that definition. We first have to be dealing with the difficult something. We have to learn how to cope without avoiding the problem. For more information, stay tuned for next week’s blog on the costs of avoidance (& what to do instead). The second part of this definition is that our method of coping has to be effective – it has to work and it has to not bring unhealthy consequences. Finding coping strategies that help us deal with problems effectively and not have consequences can be the tricky part.
Here are a few science-driven methods to help you cope:
1) Tap into your five senses: One of your very first methods of coping as a baby had to do with connecting to your five senses. There is something innately calming about a warm cup of tea, a long hot shower, or a walk outside with the gentle breeze in your face. Struggling to engage with your senses? Try putting away your phone and putting your whole focus on your five senses.
2) Reach out to a friend: Our other earliest coping skill was to connect to caregivers or loved ones. Our relationships grease the wheels of life, making our daily grind a bit smoother. Wanting to take your relationships to the next level? Meet up in person or talk on the phone – social media won’t scratch the itch of social connection.
3) Watch something funny: A good, hearty belly laugh is a great way to chase away the worries and stresses of your day. Laughing boosts your mood, relieves pain, strengthens your immune system, and can even improve your self-esteem. Finding most of your laughs on social media? Your TikTok may come with lots of laughs, but it comes with a lot of other feelings too (e.g., jealousy, comparison, anxiety, depression, etc.). Try saving funny videos to your YouTube that you can watch without getting lost in content that won’t make you feel better.
These coping strategies are deceptively simple. You may be tempted to say, “that won’t work for me,” or “I’ve tried that before.” You probably noticed that my bonus tips had a theme – your phone and social media consumption. We reach for our phones like a baby reaches for a pacifier. But they are likely getting in your way. Try putting them down for even 10 minutes at a time and fully engaging in the coping activity. You’ll likely get much more out of the activities this way.
If you’re finding it hard to cope, even with the right strategies, you may want to consider working with a therapist. A therapist can help you find tools that work for you, as well as work on any obstacles keeping you from coping effectively. If you’re in Clovis, CA or open to telehealth in California, I’d love to help. Learn more about therapy and take the first step toward better coping today.
More resources:
Stress Relief from Laughter? It’s no joke - The Mayo Clinic
Self Soothing - Dialectical Behavior Therapy
How to Have a Stress-Reducing Conversation - The Gottman Institute
