Relatively Easy Coping Strategies to Add to Your Mental Health Toolbox

I often think of coping strategies as life tools in much the same way a mechanic has sockets to fit each size nut and bolt they might need. Sometimes, we even need multiple of the same size socket, especially the 10mm that always seems to disappear.  In the same way a mechanic can go to their toolbox and select the right tool for the job, coping strategies can help get us through the daily stressors of life. Having an arsenal of coping strategies at your disposal can greatly enhance your ability to cope with whatever life throws your way.  Sometimes, coping strategies are not enough and we need to ask for help from a friend, family member, or professional.  It’s always okay to ask for help and we are stronger together.  Our bodies and minds need care and maintenance just like our homes and vehicles.  Things like getting a good night’s rest, eating a balanced breakfast, and exercise are all tools that help keep our physical and mental wellbeing in top shape.

Most of us likely have a relatively decent handle on ways to help our physical bodies as we hear often about what diet or food is healthy or unhealthy for us, how much sleep and exercise experts say we should strive for etc., but what about our psychological wellbeing?  This one is often a lot more difficult for us as mental health is just not talked about in the same way as physical health is.  Below you will find a few relatively simple coping strategies you can begin to add into your coping toolbox today!

First, a note about coping strategies: Just as no two people are exactly alike, and “one size fits all” usually means “doesn’t fit” you may need to try a few things out to find something that works well for you.  A good rule of thumb is to try something two or three times before deciding to keep or discard it before moving on.  Also, most coping strategies work best with regular use and practice just like someone who regularly engages in cardio will have an easier time running 5 miles than someone that has not done any cardio in recent history.

Without further ado: Three coping strategies to improve your mental wellbeing:

1.      Start (and keep) a gratitude journal.  Most of us struggle to think positively, especially when things aren’t going our way.  Our brain is a muscle and if we spend all our time thinking about negative things, we become really good at thinking of all the bad and negative things that could happen.  However, just as over time we can get really good at thinking negatively, we can also train our minds to think more positively too.  Take a few minutes each day to intentionally think about 3-5 positives such as things you are thankful for, something you like about yourself, are proud of, or maybe someone you are glad to have in your life.   This works best if you write down your items in a place where you can easily refer back to them.  This might be difficult at first, but over time it will get easier with practice.  Additionally, you may find that you start thinking more optimistically without even intentionally trying to.

2.      Practice mindfulness.  Mindfulness has really become a buzz word over the past few years and there are several different definitions that may be in use.  I’m referring to an overall awareness and attention to surroundings, thoughts, feelings, and senses.  A good place to start exploring the benefits of mindfulness is a simple 5 senses exercise.  Before beginning, take a moment and assess how you are presently feeling.  Are you feeling down, anxious, upset? Whatever it may be note this and how intense the emotion is.  In this exercise, you will focus on only what your 5 senses are telling you. It is common to sometimes have difficulty with one or two senses. If this happens, just do your best and move on. Now, try and set that aside for a minute and first begin by focusing on only what you can see around you.  Describe 5 things you presently see in as much detail as feels comfortable.  Next, shift your focus to the sense of touch and again describe 4 things you can touch or feel right now in as much detail as feels comfortable.  Once you have done this, gently shift your focus to hearing and name/describe 3 things you can hear in this moment.  Now, adjust your focus to smell and identify/describe 2 things you can smell.  Finally, move your focus to taste and try to identify or describe 1 thing you can taste. Now, take a deep breath, exhale and once again assess how you are presently feeling.  Has this changed for you in any way?  You might be surprised to find yourself feeling calmer and more at peace after this exercise.  This short and relatively simple exercise can be used in a few minutes when you need a moment to decompress, refocus your thoughts or emotions, collect your thoughts or even switching from one thing to another.  Give it a try!

3.      Music.  Music is something that connects us with others around the globe in a visceral way as music communicates emotion.  Most of us have a favorite song, maybe a favorite group or genre. The Grammys were this past weekend, and while I did not recognize all the artists that won, I was able to appreciate their music and some I quite enjoyed.  There are some songs that seem to elicit happiness in those that listen.  This was evident when Luke Combs invited Tracy Chapman on stage to perform “Fast car.”  You could see the joy and passion on Luke’s face as he sang. “Happy” by Pharrell Williams or “Jump” by Van Halen are difficult to listen to and not feel a little better/happy.  Likewise, there are songs that elicit other emotions such as sadness or longing. In our modern age of streaming, it has become easy to just hit play and not think about what songs we listen to and how they might affect us on an emotional level. However, some readers may remember listening to music on vinyl (and some others likely still do, myself included!).  Listening to music used to be a much more intentional experience where you had to choose the album, dust off the record, place it on the platter, turn on the turntable, and amp, set the input, and gently drop the needle to hear the music.  Then once that side was done playing, it was time to get up, flip the record, or put on a different one. The entire experience of listening to music had to be intentional, and this is something I would like to encourage everyone to start doing.  BE MORE INTENTIONAL ABOUT THE MUSIC WE LISTEN TO! Start noting how you feel when listening to a certain song and start curating a playlist based on moods.  You might want to have a playlist specifically when you are feeling down and want a boost, one that can help calm you down if you are anxious, and maybe one that might connect in you to help you process grief.  As you add to your playlists over time you will have a list of songs and artists that can help you in difficult times. When I’ve had a rough day and just need to decompress, Yo-Yo Ma’s 2007 album “Appassionato” is my go-to.  By the end of the album, I find myself feeling relaxed and ready to take on life’s next challenge. My happy playlist includes songs by Billy Joel, Shinedown, Disturbed, Something Corporate, and more; but what matters is what songs speak to you, not what speaks to me. I invite you to try and listen to music more intentionally so that you can identify songs, artists, or maybe even albums to put on the next time you have a rough day, need a pick me up, or just want to let go of some stress. I promise, if you can identify songs and start doing this you will likely find a benefit.

There are many more things you can do such as get a good night’s rest, eat well, and regular exercise, but I hope these three somewhat lesser-known coping strategies might help you by being things that hopefully you will enjoy and can start doing without spending any money and very little time.

If you feel you need more help, therapy might be a great option to consider.  You can contact me here:

If you are thinking about harming yourself, please talk to someone.  988 is the number for the US National Suicide Prevention Hotline.  If you don’t feel ready to talk you can text or go to the website and start a chat.  You may also want to explore the other resources listed here. Remember, you are not alone, you are valuable and unique!