30 Coping Skills to Reduce Stress and Anxiety

Mind–Body Regulation

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

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 and Self-Care Habits

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

Tip: Coping skills are most effective when practiced consistently — not just during crises. Build your personal “toolbox” by choosing 5–10 that feel realistic and grounding for you.