Coping skills work best when they fit your needs and your daily life. Use these five steps to explore different strategies, discover what helps, and build a plan you can turn to when stress hits. 
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Step 1: Explore your options

Try different approaches to find what feels right for you:

  • Get moving
    Take a walk, stretch, exercise, or dance in the kitchen.
  • Connect with someone
    Share a hug with someone you trust or call a friend.
  • Shift your focus
    Listen to music, read a book, play a game, or take a planned break.
  • Calm your body
    Practice slow breathing, tense and release your muscles from your toes upward, picture a peaceful place, or spend a few minutes meditating.


Step 2: Check in with yourself

Notice how you feel before and after trying a strategy. If a number helps, rate your stress from 0 to 10, with 0 meaning no stress and 10 meaning the most intense stress you can imagine. You can also use words, such as “less tense,” “about the same,” or “more settled.”

Over time, look for patterns in what helps rather than expecting one attempt to make a noticeable difference.


Step 3: Switch strategies when needed

If a technique doesn't help, try something else. Different skills work for different people, and what helps you one day may not be as effective the next.


Step 4: Build a plan you can use

Think about when you need a coping skill most, what might remind you to use it, and what could get in the way. A simple plan can make it easier to put the right strategy into practice when you need it.


Step 5: Practice before stress builds

Try your chosen skills when you're feeling relatively calm. Getting comfortable with them ahead of time can make them easier to remember and use during stressful moments.

Start with familiar activities, like taking a walk, listening to music, or talking with someone you trust. Add more structured techniques as you discover what works for you. 

Younger children may need you to model a coping skill and practice it alongside them. School-age children and teens can benefit from support, too. Choose a rating scale they can easily understand, recognize their efforts, and practice together when things are calm. 

If you need additional support, a Marvin counselor can help you explore coping strategies and work through concerns that need more attention. Confidential counseling is available on nights and weekends.
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Schedule a confidential session and talk to someone who understands your shift.

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