100 Coping Skills
1)
Listen to music
2)
Go for a walk
3)
Take a relaxing
bath or shower
4)
Drink some tea
5)
Deep breathe (5
counts in, 5 counts out)
6)
Call/text a friend
7)
Meditate
8)
Stretch
9)
Think about
something you are grateful for
10) Make a list of things you are grateful for
11)
Watch a funny video
12) Eat your favorite snack while
savoring the flavors
13)
Take a nap
14) Journal (write your
thoughts/feelings)
15) Write poetry
16) Read a book
17)
Cook or bake
18) Dance
19) Sing or play an instrument
20) Hug someone
21) Express yourself creatively
through art (e.g. drawing, coloring, painting)
22) Smile
23) Use positive affirmations (e.g.
“I can do this, I am a capable person”)
24) Plan something fun to look
forward to in future
25) Surf the Internet
26) Watch your favorite TV show
27) Play a board game or cards
28) Play video games
29) Take pictures
30) Exercise (e.g. running, yoga)
31)
Set a positive intention for the day (e.g.”
Today is going to be a good day.”)
32) Take moment to notice something
beautiful (e.g. focus on the colors/textures of an object, gaze up at the sky)
33) Pray, or contemplate on your
hope
34) Light a candle and relax
35) Write a letter (to yourself or
someone else)
36) Focus on self-compassion (i.e.
how would I talk to myself if I were talking to a good friend?)
37) Name your emotion, allow
yourself to observe the emotion without judgment
38) Cry
39) Clean or organize something
40) Go to a park
41) Compliment someone
42) Express your thoughts/feelings
to someone
43) Review old photos of positive
memories
44) Paint
your nails
45) Spend time with a pet
46) Do a relaxation exercise
47) Redirect negative thoughts to
more balanced thoughts
48) Find the silver lining in a
negative situation
49) Help someone else
50) Eat something healthy &
refreshing (e.g. fruit, vegetable)
51) Ask for help or support
52) Accept and become aware of what
you cannot control in a situation, and focus on what you can control
53) Brainstorm or problem solve for possible
solutions
54) Contemplate on your
meaning/purpose/values
55) Use guided imagery (e.g. imagine
a relaxing, pleasant scene)
56) Collect rocks, shells
57) Make a list of your choices in a
situation
58) Attend a self-help group
59) Create a schedule for your day
60) Spend time with someone positive
61) Sit in a hot tub, sauna or pool
62) Read inspirational quotes
63) Read self-help articles or books
64) Name 3+ of your positive
attributes
65) Take care of your physical appearance
(e.g. do your hair/makeup)
66) Take responsibility for your
part of a problem
67) Make a difficult situation into
a learning experience, focus on the learning opportunity
68) Visit a pet store, animal
shelter or feed animals outdoors
69) Aromatherapy (e.g. smell something
pleasant and inhale deeply)
70) Go for a drive
71)
Sew or knit
72) Think of all the people who
love/care about you
73) Do a puzzle, word search etc
74) Go out to eat
75) Have a picnic
76) Go to the library
77) Make a collage (e.g. make an
inspiration board of your future goals)
78) Squeeze a stress ball (or a
pillow etc)
79) Express your
appreciation/gratitude to someone
80) Read jokes or comics
81) Read a magazine
82) Ask yourself: “What do I need
right now?” and take steps towards it
83) Go window shopping
84) Create a specific plan of action
85) Chew gum
86) Go people watching
87) Go to a museum
88) Garden
89) Think of something you
accomplished that you are proud of
90) Focus on being in the present
moment (rather than being in the past or future)
91) Write a blog
92) Make a list of your personal
coping skills
93) Play a sport
94) Volunteer
95) Catch yourself when you are
over-thinking something
96) Write a thank-you card to
someone
97) Wash dishes
98) Get a massage (or self-massage)
99) Be with nature (e.g. forest,
beach)
100) Contemplate on
love (love for self, for others, the world)
