Coping Skills

Coping skills are tools people use to help manage overwhelming thoughts, difficult emotions, or stressful situations. It can be hard to think clearly or know what to do in the moment when someone is in distress. Coping skills help give people simple actions they can do to calm their body, focus their mind, or get through a challenging moment.

The goal for coping skills is not to make difficult feelings disappear right away, but to make them more manageable and create enough space to get through the moment safely. Not every coping skill works for every person, and sometimes it takes trying a few different ones to see what helps.

When using coping skills, it can help to slow down and try one skill at a time for several minutes before moving on to the next one. It can be helpful to practice coping skills even when someone is not in crisis, so they feel more comfortable using them during stressful situations.

Here are some suggestions, for personal use or to help someone struggling with extreme emotions or stressful situations.

Physical
Exercise: walking, swimming, running, weights, biking, rowing, jumping jacks
Dance
Sing out loud; Play an instrument
Sit or stand outside for a while
Go for a hike
Garden

Mindfulness
Grounding Exercises –

  • The 5-4-3-2-1 technique:
    • Name:
      • 5 things you can see
      • 4 things you can hear
      • 3 things you can feel
      • 2 things you can smell
      • 1 thing you can taste
    • Box Breathing –
      • Slowly breathe in through your nose to the count of four
      • Hold your breath to the count of four
      • Exhale through your mouth to the count of four
      • Hold your breath to the count of four
        • Repeat as necessary

Meditation, Guided Imagery, Visualization, Body Scanning
Yoga, Pilates, Tai Chi
Allow yourself time to sit quietly in nature

Emotional Awareness
Journal
Write a letter to a friend or loved one
Let yourself cry; Allow yourself to feel
Rate intensity of your emotions before and after using coping skill(s)
Don’t judge your emotions

Spiritual
Prayer
Make a gratitude list
Read affirmations aloud
Do something nice for someone else
Nature walks
Connect with friends and loved ones

Distractions
Listen to music, podcasts, or audiobook
Draw, Paint, Color
Knit, Crochet, Needle Point
Read a book, magazine, or journal article
Watch something uplifting, lighthearted, or funny
Puzzles, Crosswords, Board Games, Cards

Self-Care Activities
Aromatherapy: burn a scented candle, warm scented wax or diffuse scented oil(s)
Bubble Bath: use a calming scent such as lavender
Give yourself a manicure, pedicure, or facial
Take a nap
Drink chamomile or green tea

Sensory
Create a temperature change (hot/cold shower or ice on the back of neck)
Cold washcloth or compress on face
Bitter candy or lemon on the tongue
Rub a scented lotion on your hands

For more information or support for your mental health, call 988, or search our online database: www.helplinecenter.org/9-8-8

Sources:

Disclaimer: This HelpSheet is developed by the Helpline Center for informational purposes only. HelpSheets provide a brief overview of the designated topic. For more information, call 988 or text your zip code to 898211.

Updated: March 2026