Coping Skills for Emotional and Physical Health

Life can often feel overwhelming, and during challenging times, it’s essential to have tools that help us manage stress and maintain emotional balance. Coping skills are healthy strategies we can use to navigate anxiety, sadness, anger, and other difficult emotions. Coping can be broken down into five different categories: emotional, physical, cognitive, social, and spiritual. Different coping tools will be useful for different needs or circumstances so having a variety of tools in your toolkit is essential. In this blog, we’ll explore practical and effective coping techniques that explore the first two domains: emotional health and physical health. Finding the right coping tools that work for you will help empower you to take control of your mental well-being and build resilience in everyday life!

Coping Skills for Emotional Health

Emotional coping skills help us to identify, process, and regulate the many emotions we are capable of experiencing on a day to day basis. Knowing and understanding what we are feeling can help us move forward when we are feeling stuck or overwhelmed.

1. Label your emotion: Practice naming the emotion(s) you are experiencing in a given moment. A common phrase we attach to this skill is “name it to tame it” because giving language to how we feel helps lessen the intensity of the emotion.
2. Journaling your feelings: To avoid letting your emotions bottle up, practice taking stock of how you feel by writing down the emotions you are experiencing. Get curious around what it’s like to sit with a wide range of emotions like sadness, anger, embarrassment, guilt, boredom, joy, anxiety, calm, etc.
3. Practice self-compassion: Many of us have a harsh inner critic who is quick to judge us for feeling emotions we deem “unacceptable.” This can add a layer of shame to the emotion we are already feeling. Go opposite to this by practicing self-compassion. A way to practice this skill is to ask yourself “what would I say to a friend in a similar situation as me?” Often we are more kind to others than we are to ourselves. Or, think about what you would say to a young child experiencing the same emotion as you. Rather than dismissing, invalidating, or judging, you would likely approach a young child with curiosity, warmth, and understanding.
4. Express through art: Sometimes it’s hard to put our emotions into words. Painting, drawing, sculpting, poetry, singing, dancing, or other forms of art can be great ways to tap into our creative side and express our emotions through a different medium. Try to let go of harsh judgments or expectations for perfection when practicing this skill. Creative expression is more about the process of creating rather than the finished product.
5. Give yourself space to cry: Many people are uncomfortable with the idea of crying and try to avoid it at all costs. But actually, crying allows us to let go of pent up emotions and calms our nervous system in the aftermath of a stressful situation by releasing  the stress hormone cortisol.
6. Listen to music/watch movies that reflect your mood: Lean into your emotions by listening to music or watching shows that mimic your current emotional state. This can reduce judgment and shame around the emotion and help you relate to others’ stories (through music, movies, or television) who are going through something similar to you.
7. Physical expression of emotion: If you are angry, allow yourself to stomp your feet. If frustrated, release that emotion through a good yell (not directed at anybody). Jump up and down or shake out limbs to release tension, stress, or pent up energy.
8. Seek therapy or counseling: Meeting with a therapist can be beneficial in helping you to process and feel your emotions in ways that are healthy and adaptive. Therapy also provides a safe and nonjudgmental space to experience your emotions, which is something most people aren’t used to.

Coping Skills for Physical Health:

It’s common to experience physical symptoms in response to stress, negative life events, or overwhelm. Our physical health has a significant impact on our mental health, and vice versa.

1. Go for a walk or run: Moving your body through walking or running can be a great way to release stress, improve mood, and enhance cognitive function by increasing blood flow to the brain. Especially if you find yourself sitting for more of the day try adding a walk into your daily routine as a way to increase joyful movement.
2. Practice yoga or stretching: Yoga and stretching can help release physical and emotional tension in the body, increase flexibility and range of emotion, improve sleep, and lower stress levels. Yoga and stretching allows you to develop a deeper connection with your body by fully feeling the body sensations that accompany different poses and being present and aware of your breath.
3. Deep breathing exercises: Deep breathing can help reduce anxiety and stress by activating the part of our nervous system that promotes rest and digestion (parasympathetic nervous system). Notice how focusing on lengthening your inhales and exhales can help calm the body and act as a quick physical reset if you find yourself anxious or stressed throughout the day.
4. Take a warm bath or shower: A warm bath or shower can feel soothing, relaxing, and comforting for both the body and mind. Warm water can relax muscles, reduce physical tension, and even help regulate circadian rhythms which can lead to better quality of sleep.
5. Icepacks or cold water: If you are feeling overwhelmed or panicked, apply an icepack to your neck or splash cold water on your face. Cold water or ice activates the parasympathetic nervous system, which promotes relaxation, going opposite to panic and anxiety.
6. Dance: Dancing is a great way to practice joyful movement and connect with your body. Whether it’s dancing in front of your mirror by yourself, at a party with a group of friends, or through a formal dance class, dancing allows us to let loose and feel a sense of freedom through movement.
7. Get enough sleep: Get into a routine of going to bed and waking up at the same time. Aim for at least 8 hours of sleep each night. Sleep helps our bodies and minds recharge so that we have energy to do all the things we need to do the following day.
8. Stay hydrated: Stay hydrated throughout your day by drinking water or other fluids. Staying hydrated helps maintain our physical health by helping our body function properly.
9. Nourish throughout the day: Get into a routine of eating meals and snacks throughout the day that are nourishing for your body. Just like with hydration, it’s important to get enough nutrition each day to fuel your body for all your activities.
10. Progressive muscle relaxation: This is a skill that involves intentionally tensing different muscle groups for 30 seconds to a minute followed by releasing that tension. This produces a feeling of relaxation in the body as you go through different muscle groups. There are many videos online that can walk you through this exercise.
11. Physical touch: Sometimes our bodies crave comfort, especially after a stressful situation or a tough day. Some ideas for this include hugging a loved one or snuggling with a pet. Self-soothe by giving yourself a hug or placing a hand over your heart.
12. Soothe your 5 senses: Find comforting or soothing ways to activate your 5 senses. This can include putting up decorations that you enjoy, comfy blankets, pillows, and clothing, scented candles, and soft lighting. Find other textures that are soothing to you like kinetic sand, clay, Activate your taste sense by eating or drinking something tasty.
13. Spend time in nature: Go to the beach, a park, forest, lake, or mountains and immerse yourself in the natural beauty found in those places. Getting outside in the sun helps the body produce vitamin D, an essential vitamin for a variety of body functions.
14. Take a screen break: Too much screen time can produce a variety of physical effects like fatigue, strained eyes, headaches. If you’ve been staring at a screen for a long period of time, take a break for at least 10-15 minutes. Get up, stretch, and spend some time outside if you can.

Coping skills that strengthen our emotional and physical health are essential for both our mental and physical wellness. Every person will find different things that work for them- try out some of these strategies and find what works for you! Navigating how to care for your mental health is a process that takes time so practice patience as you navigate through these strategies. Stay tuned for next week’s blog that will provide coping skills to enhance cognitive, social, and spiritual aspects of well-being.

If you are wanting more support in finding ways to strengthen your mental health and well-being, reach out today. Our team at Integrated Care Clinic is composed of a team of mental health professionals who specialize in helping people of all ages develop strategies and tools to enhance their mental, emotional, and physical well-being. Contact us today to schedule a call.