If you have ever seen a therapist before, you have probably discussed coping skills once or twice…maybe seven times. Coping skills are tools used to help regulate, reduce, and manage unpleasant feelings. The most common coping skills are breathing techniques, such as box breathing, 5-4-3-2-1, holding something cold or hot, movement, and meditation. Throughout my time thus far working with clients, I have found that the most common or the “by the book” coping skills don’t always get the job done. It can feel discouraging when you try so hard to make yourself feel better only to still be sitting with unease in your chest or stomach. As beneficial as it is to sit in discomfort, it is just as important to understand the coping skills that work best for you when you need them. Overstimulated in the grocery store checkout line? Coping skill. Feeling that road rage bubbling up to the surface while driving on I-40? Coping skill. Laying in bed after a really rough day? Coping skill. You never know when you might need to regulate! Below you will find coping strategies that are a little outside the box.
Coping Skills Blanket
This one’s for the folks that love to crochet! It has been said that engaging in a repetitive motion for a period of time can help regulate your nervous system. For those who love to get creative, try using crochet as a coping skill. One of my favorite uses of crochet is making a coping skills blanket. The goal is to see how many squares it takes to crochet until you are feeling calm. It could take 3 squares or it could take 10 squares. The goal is not to see how fast you can calm down but to take the time to focus on the activity and regulate yourself at the pace that feels best for you. The best part of it all? You have a warm, cozy blanket that you created all by yourself that holds meaning in each square!
Mood Playlist
There is nothing like music to make you feel something. When I was at the movies recently, the Wicked trailer came on the screen and by the end of it I was tearing up. Does anyone else feel that way about musicals? The soundtracks of musicals hit the hardest when you are driving on the highway, screaming the lyrics at the top of your lungs. A coping strategy that can be useful for the music lovers out there is making playlists that are tailored to your mood. Are you feeling happy? Make a playlist that gets you dancing around your apartment or singing along with your friends. Are you feeling nostalgic? Maybe it’s time to start searching the archives for throwback songs that make you feel like you are 13 again. Are you feeling sad? Everyone needs a good cry sometimes and music has the power to get you in your feelings. You can get very creative with the playlists you make and the songs you choose. Listen closely to lyrics. Close your eyes and feel the melody. Allow yourself to take what you need from the music and hopefully you will find yourself regulated.
Create a Vision Board
For the past few years, I have made a vision board at the beginning of the year that includes pictures and quotes that I am manifesting for the upcoming year. I find it really fun to look at it at the end of the year to see what I achieved and how my year aligned with my board. Visions boards don’t have to be a new year activity or a manifestation. They can be whatever you want them to be! Are you into fashion? Fall is approaching and there is nothing better than finding your style with fall fashion. Do you have a holiday wishlist? The vision board not only acts as a coping skill but you can send it to your relatives or friends when gift giving season arrives. You can use websites like Canva or go old school and get a poster and some magazines!
Sour Candy
Last but certainly not least, sour candy can be helpful with getting you back to a grounded state of being. When I asked around our office for unique coping skills, this is one that I heard more than once. The main sour candy our clinicians in our office use for this grounding technique is Warheads. There are so many colors to choose from and you can laugh with your clinician after over making funny faces trying to make it through the sour taste in your mouth! Coping outside the box – sour candy, coping blanket crochet, making a playlist based on mood and emotion, diamond art