Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Physical processes are directly tied to mental and emotional processes. If we take care of ourselves physically, we have a stronger foundation for our emotional and mental well-being.
Routine
We build resiliency when there is consistency. Examples of a strong daily routine include the setting expectations around the following:
What time to have dinner
When to start getting ready for bed
When to shut off electronics
What time to wake up
Quality Sleep
While essential, sleep can be difficult to accomplish for some. Things that can support quality sleep include:
Cool room temperature
Sound machine
Set bedtime
Set waking time
Avoid and eating within two hours of bedtime
Eating Well
Well-balanced meals gives our bodies the nutrients needed to support physical and mental health.
Diversion Coping Skills
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Physical processes are directly tied to mental and emotional processes. If we take care of ourselves physically, we have a stronger foundation for our emotional and mental well-being.
Routine
We build resiliency when there is consistency. Examples of a strong daily routine include the setting expectations around the following:
What time to have dinner
When to start getting ready for bed
When to shut off electronics
What time to wake up
Quality Sleep
While essential, sleep can be difficult to accomplish for some. Things that can support quality sleep include:
Cool room temperature
Sound machine
Set bedtime
Set waking time
Avoid and eating within two hours of bedtime
Eating Well
Well-balanced meals gives our bodies the nutrients needed to support physical and mental health.
Diversion Coping Skills
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Physical processes are directly tied to mental and emotional processes. If we take care of ourselves physically, we have a stronger foundation for our emotional and mental well-being.
Routine
We build resiliency when there is consistency. Examples of a strong daily routine include the setting expectations around the following:
What time to have dinner
When to start getting ready for bed
When to shut off electronics
What time to wake up
Quality Sleep
While essential, sleep can be difficult to accomplish for some. Things that can support quality sleep include:
Cool room temperature
Sound machine
Set bedtime
Set waking time
Avoid and eating within two hours of bedtime
Eating Well
Well-balanced meals gives our bodies the nutrients needed to support physical and mental health.
Diversion Coping Skills
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Physical processes are directly tied to mental and emotional processes. If we take care of ourselves physically, we have a stronger foundation for our emotional and mental well-being.
Routine
We build resiliency when there is consistency. Examples of a strong daily routine include the setting expectations around the following:
What time to have dinner
When to start getting ready for bed
When to shut off electronics
What time to wake up
Quality Sleep
While essential, sleep can be difficult to accomplish for some. Things that can support quality sleep include:
Cool room temperature
Sound machine
Set bedtime
Set waking time
Avoid and eating within two hours of bedtime
Eating Well
Well-balanced meals gives our bodies the nutrients needed to support physical and mental health.
Diversion Coping Skills
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Physical processes are directly tied to mental and emotional processes. If we take care of ourselves physically, we have a stronger foundation for our emotional and mental well-being.
Routine
We build resiliency when there is consistency. Examples of a strong daily routine include the setting expectations around the following:
What time to have dinner
When to start getting ready for bed
When to shut off electronics
What time to wake up
Quality Sleep
While essential, sleep can be difficult to accomplish for some. Things that can support quality sleep include:
Cool room temperature
Sound machine
Set bedtime
Set waking time
Avoid and eating within two hours of bedtime
Eating Well
Well-balanced meals gives our bodies the nutrients needed to support physical and mental health.
Diversion Coping Skills
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Physical processes are directly tied to mental and emotional processes. If we take care of ourselves physically, we have a stronger foundation for our emotional and mental well-being.
Routine
We build resiliency when there is consistency. Examples of a strong daily routine include the setting expectations around the following:
What time to have dinner
When to start getting ready for bed
When to shut off electronics
What time to wake up
Quality Sleep
While essential, sleep can be difficult to accomplish for some. Things that can support quality sleep include:
Cool room temperature
Sound machine
Set bedtime
Set waking time
Avoid and eating within two hours of bedtime
Eating Well
Well-balanced meals gives our bodies the nutrients needed to support physical and mental health.
Diversion Coping Skills
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Mental health has become a significant conversation in schools as the nation wrestles with a mental health crisis among young people, according to the American Academy of Pediatrics.
Elizabeth Janca, experienced school administrator and licensed counselor, explains ways to support self-regulation and some common coping skills.
Coping strategies and skills are the reactions and behaviors one adopts to deal with difficult situations. Coping strategies come in many forms. Some are helpful and others are hurtful. Some work better for one person than another. Here are tips for coping skills and regulation that can be implemented at school and home:
Physical Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Physical processes are directly tied to mental and emotional processes. If we take care of ourselves physically, we have a stronger foundation for our emotional and mental well-being.
Routine
We build resiliency when there is consistency. Examples of a strong daily routine include the setting expectations around the following:
What time to have dinner
When to start getting ready for bed
When to shut off electronics
What time to wake up
Quality Sleep
While essential, sleep can be difficult to accomplish for some. Things that can support quality sleep include:
Cool room temperature
Sound machine
Set bedtime
Set waking time
Avoid and eating within two hours of bedtime
Eating Well
Well-balanced meals gives our bodies the nutrients needed to support physical and mental health.
Diversion Coping Skills
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Mental health has become a significant conversation in schools as the nation wrestles with a mental health crisis among young people, according to the American Academy of Pediatrics.
Elizabeth Janca, experienced school administrator and licensed counselor, explains ways to support self-regulation and some common coping skills.
Coping strategies and skills are the reactions and behaviors one adopts to deal with difficult situations. Coping strategies come in many forms. Some are helpful and others are hurtful. Some work better for one person than another. Here are tips for coping skills and regulation that can be implemented at school and home:
Physical Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
Physical processes are directly tied to mental and emotional processes. If we take care of ourselves physically, we have a stronger foundation for our emotional and mental well-being.
Routine
We build resiliency when there is consistency. Examples of a strong daily routine include the setting expectations around the following:
What time to have dinner
When to start getting ready for bed
When to shut off electronics
What time to wake up
Quality Sleep
While essential, sleep can be difficult to accomplish for some. Things that can support quality sleep include:
Cool room temperature
Sound machine
Set bedtime
Set waking time
Avoid and eating within two hours of bedtime
Eating Well
Well-balanced meals gives our bodies the nutrients needed to support physical and mental health.
Diversion Coping Skills
The following coping skills are examples of diversion coping skills. These skills help get the individual into a place where they can regulate but do not necessarily address or fix the problem. It’s important to remember that once we use these skills to regulate, we still need to find a solution.
Listen to Music
Pick a soothing song or one that helps you feel grounded in the moment.
Go for a Walk
This can be a lap around the school or in the parking lot if possible. Being outside in the sun or wind can add a physical grounding that is helpful for some.
Draw or Color
Sometimes we don’t have the words to explain what we’re feeling or thinking, but art and colors can convey them. If someone is vigorously coloring with red, it may be an indication that they’re angry. If they’re coloring absent-mindedly with blue, they may be feeling sad.
Write or Journal
If we have the words to discuss how we feel, we may not be comfortable or able to say them out loud. Writing things down can be a good outlet and doesn’t necessarily have to be shared or kept. It may be helpful for individuals to write a note about what they’re upset about and then rip the paper into pieces and throw it away.
Clean or Organize
Being able to clean or organize helps us feel like we can control or influence our environment. It allows us to feel stable.
Social Connection Coping Skills
Real-world connections are important to human beings, we are at the core social creatures. Social support can be useful for recognizing warning signs and providing assistance in difficult times.
Talk to Someone You Trust
When we trust someone we know that they are providing a safe and non-judgmental space for use. This allows us to share and not have to hold on to a thought or feeling by ourselves.
Spend Time With Friends and/or Family
Being around those we care about and who bring us joy can strengthen our resiliency and rejuvenate us.
Role-play Challenging Situations With Others
Practicing a challenging situation or conversation can help us identify areas we want to fine-tune and build confidence for the interaction.
Cognitive Coping Skills
Cognitive coping skills are those that involve using the mind and thought processes to influence the way one feels and behaves.
Make a Gratitude List
Listing the things that we value or appreciate can go a long way in changing how we look at a situation, it can give us a different perspective or help us consider additional information.
Brainstorm Solutions
Sitting down and identifying possible courses of action, especially with the help of another, can be grounding and show us the areas of control and influence we may have in that situation.
Positive Affirmations
Simple statements like “I can do this” or “I am worthy” can help reframe a thought that isn’t helpful for the individual. These can be said in an individual’s head, out loud, or written down, whichever is most effective for that person.
Tension-releasing Coping Skills
Tension-releasing or cathartic coping strategies involve acting on strong emotions in ways that are safe for oneself and others. A common example of a way to release tensions in a safe way is punching a pillow, but there are other options.
Breathing Exercises
Breathing is a good way to focus on our body rather than our mind which keeps us in the moment.
Try deep breaths in through the nose, and slowly exhale through the mouth.
Box breathing is another common practice: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, and hold for 5 seconds, then repeat.
Meditate
Listening to a guided meditation specifically for anxiety, depression, or anger can give an individual another voice to focus on. Guided meditations follow a soothing cadence and often have music or sounds that support the soothing cadence.
Cry
Sometimes getting the emotion out can be the best option for someone, crying can be a productive outlet if it’s a strong, unpleasant feeling.
School personnel wear many hats including social, emotional, and mental support for students – which can feel like a lot of pressure to do correctly. It’s important to remember that not all students will respond the same way to each skill, so it’s okay to start with one and move to another if it’s ineffective. These are just a handful of examples that you and students can use to regulate during a difficult time, working together you may find a modification to an example that works even better!
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