100 Coping Skills
If you are using self-harm to cope or as an outlet for your feelings, you know it is difficult to replace. Coping skills are methods of dealing with stressful situations. I believe it is important to try a variety of methods because not all coping skills are beneficial to everyone. Your needs will also fluctuate with your situation. Distractions, venting emotions, and expressing energy are all ways that you can deal with a stressful situation.
So, I challenge you to create a list of healthy coping skills that will help in for a variety of experiences. Below is a list of 100 I created:
Start an altered book
Journal your thoughts
Go for a walk
Take a bath
Create a collage from magazines
Take three deep breaths
Talk to a friend
Text a friend
Read 10 pages of a book
Sprint or run
Play with silly putty
Create something with clay (model magic)
Simply squeeze clay
Hold something soft, like felt, in your hand
Talk to a family member
Scribble on a piece of paper
Rip a piece of paper
Stomp on the ground
Yell into a pillow
Create a list of 100
Watch Netflix
Watch a funny video
Paint with watercolors
Drink a cup of tea
Ride your bike
Step outside | Get in nature
Write one neutral word 100 times
Write one positive word 100 times
Write how you feel on paper
Create art about how you feel
Try a new technique for your altered book
Listen to music
Write music
Listen to a song that matches your mood
Listen to a song that matches how you'd like to feel
Create a Zentangle piece of art
Teach someone else how to create a Zentangle tangle
Do pushups
Cry
Take a nap
Meditate for 1 minute
Color a mandala
Go to a friend's house
Go somewhere public
Play a computer game or video game
Practice yoga: try a sun salutation
Practice progressive muscle relaxation
Squeeze your hands into a fist and release
Clean a room
Take a shower
Read a magazine
Sit in a sunny spot outside
Start a crossword puzzle
Knit
Create a word collage
Stretch
Write a letter to someone you appreciate
Write a letter to yourself
Go to a movie
Organize something
Push a against a wall with palms flat
Name 5 things you see that are blue out loud
Name 4 things you hear out loud
Name 3 things you smell out loud
State one affirmation out loud
Write one affirmation 10 times
Give yourself permission to take a "worry break"
Create a list of trips you would like to take
Go to a museum
Find a music show to attend
Go to a matinee movie
Try square breathing | Inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds
Get coffee or tea with a friend
Go to a coffee shop on your own
Light a candle
Vacuum a room
Create a list of 100
Go to a bookstore | Find a new magazine
Create a coping skills box
Listen to music on pandora
Create a stream of consciousness journal page
Hug a friend
Visit an art store and find something new to try
Purchase a new coloring book
Print out a free coloring page
Play basketball or another sport
Go on a hike
Look up a new recipe and prepare it
Go shopping
Walk around the block
Ask a friend to lunch
Look at photos that make you feel comforted
Watch tv
Watch your favorite movie
Listen to your favorite song on repeat
Dance
Sit with a friend
Listen to a podcast
Cover a large piece of paper with scribbles
Close your eyes and take deep breaths
What would you include on your list of 100 coping skills?