Evidence-based Coping Skills

There is a lot of uncertainty right now and I would like to share a compilation of evidence-based coping skills backed by psychological research.  If you want to look further check out an earlier post

Cognitive Coping Skills (Changing Thought Patterns)

1. Cognitive Reframing – Challenge negative thoughts and reframe them in a more balanced way.
2. Problem-Solving – Identify the problem, brainstorm solutions, and take action.
3. Gratitude Practice – Keep a gratitude journal or reflect on positives in your life.
4. Mindfulness & Meditation – Focus on the present moment to reduce rumination and stress.
5. Self-Compassion – Treat yourself with kindness instead of self-criticism.

Emotional Coping Skills (Managing Feelings)

1. Deep Breathing Exercises – Techniques like diaphragmatic breathing reduce anxiety.
2. Progressive Muscle Relaxation (PMR) – Systematically tensing and relaxing muscle groups to ease tension.
3. Journaling – Writing about emotions can improve mental clarity and emotional processing.
4. Listening to Music – Calming or uplifting music can regulate mood.
5. Creative Expression – Painting, writing, or playing an instrument can help process emotions.

Behavioral Coping Skills (Taking Action)

1. Exercise – Regular movement (walking, yoga, strength training) improves mood and reduces stress.
2. Healthy Distractions – Engage in hobbies like reading, cooking, or gardening.
3. Time Management – Organizing tasks can prevent overwhelm and burnout.
4. Social Support – Talking to friends, family, or a support group provides relief.
5. Acts of Kindness – Helping others fosters connection and boosts well-being.

Physiological Coping Skills (Regulating the Body)

1. Adequate Sleep – Prioritizing sleep improves emotional resilience.
2. Hydration & Nutrition – Eating balanced meals and drinking enough water supports mental health.
3. Limit Stimulants – Reducing caffeine and alcohol intake can stabilize mood.
4. Grounding Techniques – Use the 5-4-3-2-1 sensory method to stay present in moments of distress.
5. Aromatherapy – Scents like lavender or peppermint may reduce stress and anxiety.

Social & Interpersonal Coping Skills (Building Support)

1. Seeking Professional Help – Therapy or counseling can provide structured support.
2. Setting Boundaries – Learning to say no and protecting personal time reduces stress.
3. Conflict Resolution Skills – Effective communication techniques (like “I” statements) can ease relational stress.
4. Laughter & Humor – Watching something funny or spending time with lighthearted people improves mood.
5. Spending Time in Nature – Being outdoors reduces stress and enhances well-being.

– Aspiring to be a JoySpreader