ABC Coping Techniques
This list is not meant to be all-inclusive, but rather to provide a starting point for strategies and techniques to cope with the challenges and stressors of daily life.
A.
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Affirmations that are positive (verbal and written which should be recited in front of a mirror and also written down)
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Aerobics
B.
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Play Boardgames
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Read a book
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Ride a bike
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Breathe
C.
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Camping
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Cleaning
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Cook a new dish
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Color
D.
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Dance
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Listen to Disco Music
E.
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Exercise
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Exhale
F.
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Fishing
G.
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Golf
H.
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Try a new Hairstyle
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Hiking
I.
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Inhale
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Isolate yourself
J.
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Jog
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Join a support group
K.
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Kickboxing
L.
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Learn a new word
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Go Line Dancing
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Listen to calming or nature music
M.
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Meditate
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Play Music
N.
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Naming something positive
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Napping
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Never give up
O.
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Observing a movie
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Opening up
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Doing an Obstacle course
P.
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Paint
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Power nap
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Pray
Q.
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Quiet space for 10 minutes
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Quiet time for 30 minutes
R.
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Read
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Research a new topic
S.
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Self-care
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Self-love
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Sleep late
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Spending time in nature
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Start a new hobby
T.
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Try something new
U.
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Undertake a project
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Unite with family or friends
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Unwind
V.
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Create a Vision Board
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Volunteer
W.
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Walk
X.
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Play the Xbox
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X-ray or eXamine your feelings
Y.
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Yoga
Z.
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Zumba
Discover your five senses: 1) Hearing, 2) Sight, 3) Smell, 4) Taste, and 5) Touch. In journal form, write down the top five things that you love to hear, see, smell, taste, and touch. This can be a very simple technique that can recenter you when the challenges and stressors of life become overwhelming.
For example, you may like the sound of rain or instrumental music. The beauty of flowers, young children, or rainbows may be calming to you. Smelling great food, cologne, or fresh linen may be appealing, too. The taste of ice cream, salt, or sugar may also be comforting. The touch of velvet blankets or gym equipment can also be another healthy alternative.
No matter which of the five senses is aroused or comforted, all things should be done in moderation with the intent of enhancing and improving health, not deteriorating or jeopardizing it.
