Dealing with our distress is important to maintaining mental well-being and can be challenging. However, having a set of effective coping strategies can make a significant difference. We all need them young and old. You can build and use your own Coping Toolkit to navigate daily stressors and improve your overall mental health and wellbeing. Here are a few that I put together from A- Z to get you started. What works for you may not work for someone else. Here are copious ways of coping.
The Feelings Thermometer
A feelings thermometer can help young people identify how they are feeling and will assist others in helping youth manage their emotions effectively. The thermometer is a simple tool that helps you gauge your current emotional state. Are you feeling calm and collected, or are you on the verge of a meltdown? Identifying this can help you choose the right coping strategies. If a young person is on the verge of a meltdown the way you help them will be much different than if they are at a 4-5 on a scale of 10.
Building Your Coping Toolkit
Your Coping Toolkit should include personalized strategies that work best for you. Here is an online Coping Toolkit that I created in Google Slides that you can use with youth.
Daily Reminders
Consistency is key when it comes to coping strategies. Here are some daily reminders to keep you on track:
Reframe Your Thoughts: Practice turning negative thoughts into positive ones. This can help shift your perspective and reduce feelings of distress.
Practice Gratitude: Take a moment each day to reflect on what you’re grateful for. This simple habit can improve your mood and outlook on life.
Healthy Coping Mechanisms
Identifying healthy ways to cope with distress is crucial for long-term well-being. Here are some methods to consider:
Journaling: Writing down your thoughts and feelings can be a therapeutic way to process emotions.
Healthy Distractions: Engage in activities you enjoy, such as reading a book , playing sports , creating art or watching a favorite show, to take your mind off stressors.
Relaxation Techniques: Techniques such as progressive muscle relaxation and guided imagery can help lower stress levels.
Reducing Carried Distress
Carrying around unresolved distress can be burdensome. Here are a few strategies that may lighten your emotional load:
Set Realistic Goals: Break down tasks into smaller, manageable steps to avoid feeling overwhelmed.
Self-Compassion: Be kind to yourself and acknowledge that it’s okay to have off days.
Seek Professional Help: Talking to a therapist or school counsellor can provide you with the help you may need. It’s a strength to reach out.
I love this podcast by Andrew Huberman as he interviews Dr. Victor Carrion on PTSD in youth. They are strategies we can all use with youth.
If you aren’t listening or paying attention to all the amazing interviews by @hubermanlab you may want to start today. Below are some of my adaptations of what Dr.Carrion had to say in his interview with Andrew Huberman. I love how Huberman shares all the fabulous resources on his web page. It’s a must go to space for all counsellors.
By incorporating coping strategies into your daily life, you can create a robust Coping Toolkit that helps you manage stress and enhance your mental well-being. Remember, it’s about finding what works best for you and practicing these techniques consistently. For more coping skills you can check out our book Counsellor Talk: Connecting Through Creative Counselling Techniques. There are copious resources inside.
Feel free to share your own coping strategies in the comments below. Let’s support each other in building healthier, happier lives!
