The most popular request I hear from people, especially when they're referred to counseling by their doctor at the clinic where I work two days a week, is for coping strategies.
Coping strategies will be different for everyone. Aside from personal preference, it also depends on the diagnosis. For example, if a person has a trauma-related disorder like PTSD, I will recommend ongoing counseling for trauma processing. This might mean cognitive behavioral strategies that ask you to tell your story to the counselor and then work together on desensitizing you to the intensity of the memories; Trauma-Focused-Cognitive Behavioral Therapy or TF-CBT is a recommended best practice for this. Or, it might mean finding a therapist trained in doing Eye Movement Desensitization and Reprocessing (EMDR), another best practice for trauma.
In general, though, all of us should find coping strategies or coping skills that work for us in times of stress or when symptoms of depression or anxiety increase. In order to find the ones that work, we have to try them out. Makes sense, right? Try them not just once, and maybe not even twice or three times, but really give these things a good effort every day for, say, a week. Depression and anxiety symptoms involve patterns or habits that took a while to develop and then got stuck in your mind or in your life. Let's be honest: it probably took much longer than a week. So it's only fair to give new skills and habits a shot to stick in your mind and life, too.
Below is a list of fifteen coping strategies that could be good for a variety of situations: feeling down, depressed, negative, panicked, worried, overwhelmed, betrayed, or grief, for example.
You may like to put these on small index cards - just print, cut out, and glue to a card. Maybe spend some time on the card, such as by giving it some meaningful doodles, decoration or just coloring it in. Spending some time on each card in this way can help you remember it.
And as always, if you are in need of help because you're having thoughts about suicide, please go straight to #1 - reach out to someone near you and ask for help. Or call 1 (800) 273-8255.
I am Lisa and I believe we create our reality. I hope to help empower people to create more mindfully, be kind to oneself and others including animals and the environment, and just generally feel better.