Looking for healthier coping skills for stress? Stress is a physical, mental, and emotional response to any demand. The stress response can be helpful when it motivates us to solve problems. When the source of our stress is out of our control, however, even our best problem-solving skills won’t help us. When stress becomes chronic, it can take a toll on our mental and physical health. Employing healthy coping skills can help to interrupt the stress response and promote wellness.
7 fundamental coping skills for stress
1. Prioritize sleep, nutrition, and exercise
Physical health is foundational to mental health. Under stress, we may find it more challenging to find the time or motivation to exercise or prepare healthy foods. It can also be difficult to get enough sleep when we’re stressed because it’s harder to relax; plus sleep might be the first thing we sacrifice when it feels like there just aren’t enough hours in the day to get everything done. All of this is valid and understandable. However, when we remember how fundamental these pillars of health are to our ability to function and thrive, it can help motivate us to make efforts to prioritize them.
2. Seek social support
During times of stress, we’re able to be more resilient when we have support. Reach out to a trusted friend or family member. Ask for help when you need it. You don’t have to do it alone.
3. Get outside
It’s true: spending time outdoors can be an effective way to boost mood and reduce stress. Learn how you can optimize your time in nature.
4. Practice meditation, deep breathing, and muscle relaxation
Our bodies are intricately linked to our thoughts and emotions; promoting a sense of calm and relaxation in the body can help to quiet the mind. When we’re stressed, our thoughts tend to race, our breath becomes quick and shallow, and our muscles tense up. This is our sympathetic nervous system, or the “fight, flight, or freeze” system at work: it evolved to help us survive in the face of a threat. The opposing system is the parasympathetic nervous system, also known as the “rest and digest” system.
We can “hack” our own systems to bring about this calm and relaxed state by taking long, slow breaths, practicing non-reactivity to our thoughts (which is an essential tenet of meditation), and relaxing all of our muscles through progressive muscle relaxation strategies.
5. Check your thoughts for negative bias
Our thoughts and attributions about ourselves, others, and the world tend to be full of errors and biases, but we forget to think critically about our own ideas. Left unchecked, our biased thoughts and judgments can make us feel down, bitter, and hopeless. Learning how to reframe our thoughts can help to improve our mood and outlook.
6. Don’t neglect your favorite activities
When life gets busy, too often we are quick to let our favorite activities take the lowest priority. It’s important to remember, however, that promoting wellness involves not only reducing stress but also seeking joy. That thing you love that makes you feel joyful? Don’t give it up when times are hard.
7. Get professional help
Practicing healthy coping strategies is an important component of maintaining your mental health. Talking to a licensed therapist can be another important component of taking care of yourself.
Coping skills for children
Children often experience emotions like stress differently than adults and need age-appropriate coping strategies. When children feel overwhelmed, they may not have the vocabulary or emotional regulation skills to express their feelings effectively. Here are some coping skills specifically designed for children:
- Creative expression: Drawing, coloring, or crafting can help children process emotions they can’t yet verbalize. Art therapy techniques allow kids to express their feelings through colors, shapes, and images.
- Physical movement: Simple exercises like jumping jacks, dancing, or playing catch can help children release energy and stress. Movement naturally regulates the nervous system and improves mood.
- Breathing games: Teaching children fun breathing exercises like “smell the flowers, blow out the candle” or “balloon breathing” make relaxation techniques engaging.
- Storytelling and books: Reading stories about characters who overcome challenges can help children understand that difficult feelings are normal and temporary.
Coping skills for teens
Teenagers often face unique stressors including academic pressure, social dynamics, identity formation, and hormonal changes. When teens feel anxious about their future or social situations, coping skills can help acknowledge their growing independence while providing practical tools. Coping skills for teens can include:
- Journaling: Writing down thoughts and feelings help teens process complex emotions and gain perspective on their life experiences. It’s a private outlet that doesn’t require sharing with others.
- Goal setting and planning: Breaking down overwhelming tasks into manageable steps helps teens feel more in control of their academic and personal challenges.
- Mindfulness apps and tools: Technology-based mindfulness resources, like Insight Timer, can appeal to teens and provide accessible stress relief techniques they can use anywhere. ASMR can also be a helpful tool for coping with stress.
- Physical outlets: Sports, gym workouts, hiking, or other physical activities help teens manage stress while building confidence, self-esteem, and social connections.
Takeaway
Developing effective coping skills for stress is a journey that looks different at every stage of life. The seven fundamental strategies outlined above form the foundation of healthy stress management.
Whether you’re feeling overwhelmed by daily demands or stressed about future life transitions, remember that stress is a normal part of life. Start with one or two strategies that resonate with you, practice them consistently, and gradually build your toolkit of coping skills. With time and patience, these coping techniques will be able to help you navigate life’s stressors with greater resilience and peace of mind.