Coping Skills to Reduce Stress and Anxiety

Living in today’s society juggling all of life’s high demands often creates stress and anxiety. Your heart might start racing, a knot in your stomach, feeling nervous in your body are signs that you body is responding to stress. Learning how to manage the signs of stress that are stored in your body is imperative. Coping skills help you get through one of life’s hard moments. These long term habits allows for inner peace and harmony.

In the moment coping skills include:

1. Deep diaphragmatic breathing (in for 4, out for 6)

2. Progressive muscle relaxation

3. Grounding through the five senses (“5–4–3–2–1” technique)

4. Guided meditation or mindfulness practice

5. Gentle yoga or stretching

6. Taking a mindful walk outdoors

7. Using aromatherapy or soothing scents

8. Listening to calming music or nature sounds

9. Practicing body scans to release tension

10. Taking a warm shower or bath to relax muscles

Cognitive and emotional coping:

1. Journaling your thoughts and feelings

2. Naming emotions instead of avoiding them (“I feel anxious right now”)

3. Practicing positive self-talk or affirmations

4. Using thought reframing (“Is this thought fact or fear?”)

5. Writing down three things you’re grateful for each day

6. Setting realistic daily goals to prevent overwhelm

7. Allowing yourself to cry, rest, or take a break when needed

8. Using humor to shift perspective and lighten tension

9. Visualizing a safe or peaceful place

10. Reading something uplifting or inspirational

Connection and co-regulation with others:

1. Talking with a trusted friend or family member

2. Seeking therapy or joining a support group

3. Spending quality time with pets

4. Giving or receiving a hug (physical touch lowers cortisol)

5. Practicing active listening and empathy with others

6. Volunteering or doing something kind for someone else

Lifestyle coping skills:

1. Getting adequate sleep (7–9 hours)

2. Limiting caffeine and alcohol intake

3. Eating balanced, nourishing meals

4. Scheduling regular breaks and unplugging from technology

5. Engage in regular physical activity.

6. Limit doomscrolling.

Not all of these techniques will be the right one for you. It is encouraged you try different ones out to feel which ones are the best for you. Think of this as your mental health tool kit.