-Coping Skill-any characteristic or behavioral pattern that enhances a person's

adaptation. Meaning that if we feel stress all the times, we can create these
defense mechanisms, or coping skills to help us better manage or lessen the stress.

-Coping skills:
Distraction Techniques
1.Go for a walk- getting away from unhealthy coping skills
2.Painting nails- keeps hand busy afterwards, from doing anything
3.Blowing bubbles- bubble pops as thoughts pops away
4.Read or listen to audiobook- live in another world
5.Exercise- lower bp, release endorphin, enhance mood
6.Deep breathing- inhale 4 sec. exhale 4 sec.
7.Watch fave show- like #4
8.Draw/doodle
9.Color- relaxing
10.Cross-word or any puzzle- challenge brain
11.Positive quotes posted all around the house- helps feel better
12.Cleaning house
13.Playing music or creating new playlist- process everything, music expresses

Processing Techniques
14.Write a card to a friend- focus on someone positive in life and remind that you
are not alone
15.Call/text friend- connect to someone you trust, vent
16.Impulse logs- first: asks what is impulse (self-injure, lashing out to a
friend); second: what it is you want to express; third: what you could do instead;
last: how you feel after it.... slows impulse down to avoid panic decisions
17.Feelings charts- assess all the emotions you felt that day
18.Journaling- write all that happened so you could let go and move on
19.Feeling word collages- writing the emotion to paper then fill it with pics and
words associated
20.Write 2-3 things you like bout self and your situation- shift into positive
thoughts
21.Therapist
22.Taking stock on how emotion feels on body- explain the relation of emotions to
physical body
23.Letter to young/old self- perspective, insights, advice on how much progress
you've made
24.Letter to people upsetting you- don't send, to express it out
Coping is an important mechanism in dealing with stress. It can help
avoiding the damages that may brought about by severe or chronic stress to your
health and well-being. Coping can be problem-focused, when the remedies or
solutions are thought to change the situation to lessen the stress, or emotional-
focused, when the objective is to lessen the emotional impact caused by the
stressful situation (Feist & Rosenberg, 2012)

Here are some examples on coping with stress:

Conducting imagery of the problem - look at the stressor as a relational situation
where you can assess and change the way you look at the stressful situation. For
example, if you worry about passing the test, rather than worrying about it, why
not study well, so that you have confidence in taking the exams. The image on how
you look at the situation is affected by how you think of it. The problem is not a
problem, but how you think or act on it is your problem.
Seek group or social support - talk to people you know or trust, surround yourself
with people who can offer you sincere understanding and empathy. Talk to an adult
and share your thoughts and feelings.
Do relaxing activities - breathing exercises, regular physical exercises,
meditation, yoga, reading good books, or listening to relaxing music is one way of
coping up with stress.
Learn to manage your time - analyze how much time you spend studying. for being
online, for texting and calling, for watching TV, and see where you spend more
time. Through this, you can check and budget your time to more important activities
to the less important one.
Eat properly by selecting nutritious and healthy foods - eat regularly and avoid
skipping meals. You need to have a healthy body in harmony with a healthy mind.