Coping Skills and Strategies

Many coping skills can be used for both depression and anxiety, along with anger and other emotions. Many people have likely heard of coping skills for depression that include writing, scribbling, taking a walk, watching something funny, playing with or petting an animal, creating a vision board, calling a friend, or going outside for 15 minutes.

Let’s talk about some out of the box coping skills. Cold water therapy has been shown to decrease levels of depression. Cold water therapy can include: stepping slowly into a pool of cold water (this will give your body time to adjust), taking a cold shower, splashing cold water on your face or holding an ice pack or a bag of frozen veggies to your face or neck.

Spicy foods may help with depression as well. When we take in spicy foods, the brain gets a false positive signal for pain (heat). Our brain cannot tell the difference and responds similarly to when it faces actual pain by releasing a surplus of dopamine and endorphins. When we take in spicy foods, our moods are lifted and the pleasure centers in our brain are boosted making us feel good.

Some other ideas include smiling, listening to upbeat music, performing random acts of kindness, watching fish swim, playing an instrument, punching a pillow, trying aromatherapy, dancing, cooking a meal, planning an event, rearranging furniture, organizing your closet or wardrobe, making short- and long-term goals or picking up trash in the park.

Coping skills for anxiety include meditation, deep breathing, exercise, taking a walk, going outside for 15 minutes, doing jumping jacks or box breathing (breathe in for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds). Sometimes breaking things can help with feelings of frustration and anger that may feed anxiety. Make some ice cubes and smash them on the concrete or smash them with a hammer. Make sure to do this safely (including eye protection) and with adult supervision.