Coping Strategies

Coping Strategies and Tools to manage strong emotions in day-to-day life as well as increased anxiety.

• The business Instagram will be updated with daily tips and resources, as well as links to different accounts providing resources and free services in the highlights. (@nccounselingandwellness)

• Limit your media consumption. It is important to stay informed, and even though changes are rolling out daily, repetitive checking of news broadcasting, Twitter, other social media, and news sites can increase anxiety.

• Get enough “good” sleep. Some people have difficulty falling asleep, or wake up throughout the night. If you have trouble sleeping, only go to bed when you are ready to sleep, avoid using cell phones or laptops in bed, and avoid drinking caffeine or alcohol at least one hour before going to bed. If you wake up and can’t fall back to sleep, try journaling, meditation, or one of the other skills listed below.

• Establish and maintain a routine. With many of us working from home or laid off, keeping a routine is an integral part of maintaining mental health. Try having the same wake and sleep time nightly, scheduling meals at the same time, and integrating activities into you day. (see the Health and Fitness page or Staying Social page for additional not listed or expanded upon here)

• Exercise. Exercise releases chemicals like endorphins and serotonin that improve your mood. If you exercise regularly, it can reduce your stress and symptoms of mental health. (See Health and Fitness page for ideas and links of how to stay active at home)

• Avoid Alcohol and Drugs. It can be difficult not to turn to “quick and easy” solutions, like drinking, when large life events happen. However, one of the main problems associated with using alcohol to deal with mental health problems is that regular consumption of alcohol changes the chemistry of the brain. It decreases the levels of the brain chemical serotonin - a key chemical in depression. If you use AA, NA, or AL ANON as regular support, or were considering it, there are online meetings.

• Deep Breathing or Meditation: Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. For deep breathing, try breathing in through your nose (like you’re smelling a flower) and breathe out of your mouth (like you;re blowing out candles). Keep your hand on your stomach to make sure you’re breathing from your diaphragm (belly breathing). Your stomach should rise as opposed to your chest. OR, try one of the meditation apps below.

Talk to someone: Call a friend or family member, or even try FaceTime or another video call app. If no one is available, or you feel unsure about reaching out, try scheduling a teletherapy session with you counselor or one of the crisis lines below. No crisis is too small. You DO NOT need to be at risk of self-injury, suicide, or psychical violence to others to use these resources!

• Work on your To-Do List. Do you have a list of household chores you have been putting off? Me too! Try organizing your cupboards, cleaning out your closets, and packing things up to donate for when donation centers re-open. Your donations will be much needed and appreciated. (Of course, wash and clean your items before donating.)

• Make a “distress tolerance” box (coping skills box): Fill a box with go-to coping items. Try to find items that relate to all five senses. If you’re crafty, decorate an old crate or shoe box with items that bring you joy. (pictures, collage, paint)

  • Something to touch: This can be something like a soft stuffed animal, favorite blanket, or a stress ball.

  • Something to hear: Examples include calming music, train sounds or a rainstick.

  • Something to see: This can be art, a picture, or even a show/movie.

  • Something to taste: This can be some mints, tea, or something else you enjoy.

  • Something to smell: You can make a pouch filled with rose leaves and few drops of essential oil, a favorite candle, or favorite perfume.

• Learn something new. Below are some ideas (and links) to get you started:

  • Learn Guitar

  • Play Piano

  • Try some DIY

• Try checking things off a coping skills list. Here is one to get you started.

• Read this FREE e-book on managing anxiety during uncertain times. Published by Dr Matthew Whalley and Dr Hardeep Kaur. Click the link for more information and access to the download.

• Wirecutter has a list of services that are free or deeply discounted due to the coronavirus.

• Learn a new language with DuoLingo, Open Culture, Drops, or HiNative.