May is Mental Health Awareness Month which makes it a good time to highlight simple, everyday strategies you can use to cope with stressful or challenging situations.

Coping strategies are skills we can use to modify our reaction to an unpleasant experience. These skills are an action, a series of actions or thoughts that use a direct approach to reduce or replace feelings of anxiety, sadness, overwhelm or anger.

Building a toolkit of coping skills is important as no one strategy works for everyone, and it may take some trial and error to find what works for you. Here are some strategies you can use next time your find yourself in need.

Breathe Work

A focus on breathing is often the quickest way to ease anxiety and tension. When you feel stressed, you may be unconsciously holding your breath or breathing shallowly. Taking in a lungful of air can help release the stress we are experiencing. This is especially true if you begin to feel panicked.

Take a deep breath in through your nose while counting to five and lifting your chest. Hold your breath while counting to two. Finally release your breath through your mouth while counting to five and pushing out your belly. Repeat several times and turn your attention to the experience of the air moving in and out of your lungs.

Mindfulness or Meditation

There are many great mindfulness exercises you can do just about anywhere. A quick search of YouTube turns up thousands of helpful videos. One simple meditation is called the Five-Senses that will help you feel grounded.

Like with most exercises, it’s best to start this one by taking a few deep breaths. Breathing will help center your thoughts and feelings.

Start by taking a moment to observe all the sights you see. Notice their colors, shapes, and textures. Move next to sounds. What noises do you hear around you? Are some louder than others? Move next to smells. What fragrances and scents can you pick up on? Then, move to taste. Do you notice any lingering tastes in your mouth? Finally, end with feelings and sensations? How does the air feel around you? How do your clothes feel lying on top of your body? Do you notice any tension or discomfort in your body?

Distraction

Distraction is a tool that aims to create distance from the source of emotional distress so you’re better able to process uncomfortable feelings. Coping techniques that qualify as distraction allow you to move from a negative train of thought to something much more neutral or even positive. 

Examples of distraction are calling a friend, watching a funny show, putting on some upbeat and pleasant music or playing with your pet. Once the urgency of the situation has passed, you can come back to process your feelings in a calmer, clearer way.

Practice Gratitude

Research has shown that gratitude can improve general well-being, increase resilience, strengthen social relationships, and reduce stress and depression. That's amazing stuff! The more grateful you are, the greater your overall sense of well-being and life satisfaction. 

Name three things that make you happy. Notice three things that happened today that went well. Write in a journal on a regular basis, or send someone you truly appreciate a hand-written thank you note.

Get Outside for a Walk 

If the weather allows, get outside for a brisk walk, breathe in the fresh air and clear your mind. A mere 20 minutes of exercise may improve your mood for up to 12 hours.  

Even better, walk with a friend and socialize while you get in your steps. That way you can use two coping skills at once!

Identify and Name Your Emotions

Studies show that when you name your emotions it makes anger, sadness and pain less intense. When you can accurately label the emotion you are feeling, it allows you the opportunity to see it clearly and make a decision about how to handle it. 

Sit quietly and turn your focus inward and notice what’s going for you. It make take a couple of minutes to really hit on the feeling, but once you name it, you can tame it.

Use an App

Let’s face it, you’re probably spending lots of time each day staring at your phone so let’s put it to good use. There are lots of great mental health apps that can help you relax and reframe your thoughts into something more positive. You can find a good list here.

Practice Positive Affirmations

Positive thinking can play a profound role in reframing how you perceive your distress. When you think negative thoughts, you tend to experience the world much more negatively. Conversely, the more you can channel positive thinking, the more grounded and happier you tend to feel.

Consider reciting one of the following affirmations the next time feel overwhelmed:

• I am safe.
• I feel capable of dealing with this.
• This moment won't last forever and I can hang on.
• Even if this is uncomfortable, I know I will be okay.
• I am strong.

Reach Out to Crisis Resources

It’s important to know where you can go for help when you need it. Here are a few important helplines you can use when in distress:

• Crisis Text Line: Text MHA to 741741, and you’ll be connected to a trained Crisis Counselor. Crisis Text Line provides free, text-based support 24/7.
• National Suicide Prevention Lifeline: Call 1-800-273-8255 to reach a trained crisis worker. The Lifeline provides 24/7, free, and confidential support for people in emotional distress.
• Disaster Distress Helpline: Call 1-800-985-5990 or text TalkWithUs to 66746. The Disaster Distress Helpline (DDH) provides crisis counseling and support for anyone in the U.S. experiencing distress or other behavioral health concerns related to any natural or human-caused disaster, including public health emergencies like COVID-19.

At Elevate Counseling + Wellness we know how important a healthy coping toolkit can be. Start with a few of these and see how they work for you. Make modifications that allow them to be more effective for your particular situation. If you find your need more help, please feel free to reach out to us to schedule time with one of our therapists. We offer counseling in Chicago, Hinsdale and the western suburbs.