topic COPING STRATEGIES in Staying well

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 01:49:53 GMT

hi everyone

so ive only been on these forums for about 2 months now and have come to realise alot of people are after coping strategies.

i have quite alot of coping strategies- not all of them work on me but i thought id share what i have and what i think of as it goes along and maybe itll help others.

please feel free to add your own coping strategies too 🙂 the more the better 🙂

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 01:55:21 GMT

make sure you eat well balanced meals, stay hydrated, get enough sleep and exercise to maintain general wellbeing

talk to a helpline or someone you trust

join a local interest or support group

set aside time for yourself even just half an hour to relax and take a breather

reduce your load of things your dealing with where you can

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 01:58:38 GMT

DEEP BREATHING AND MEDITATION

use the 3-3-3 method. so you breathe in for 3
seconds hold for 3 seconds and breathe our for 3 seconds. continuedoing that for a few time until you feel yourself relax and calm down

there are heaps of you tube videos and phone apps that can help you throught this, i found 1 GIANT MIND particuarly helpful for MEDITATION do you could try that

this one is pretty much MEDITATION/DEEP BREATHING put together- which is breathe in notice how it fills your belly, hold for 3 breathe out and release that tension that you feel and keep continuing on until you feel calmer

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 02:00:26 GMT

MINDFULLNESS

there are so many ways to do mindfulness such as these examples

A) listen to your favourite song and concentrate
on one specific thing such as the words and what they mean, or the
beat- what instruments can you hear in the song?

B) take a look at your surroundings, what
can you hear, what can you see, what can you smell, what can you
taste.

C) pick up an object like a pencil. really notice
how the texture feels, is it cold , warm, does it have a smell?

D)Go for a walk and take in the sights of nature,
feel the breeze on you, notice how it feels

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 02:02:50 GMT

TIME OUT

This simply means removing yourself from the
situation for a period of time, to give yourself a chance to cool down and think things through before you act.
For example, when you notice yourself becoming
angry during an argument with your partner, say “I need to take time out, let’s talk about this calmly when I get back” and then go for a walk.

SILLY HUMOUR

While it is not always possible to just ‘laugh
your problems away’, you can often use humour to help you to take a step back from your anger.

For example, if you are angry with a colleague and
refer to them as a stupid clown, think about what this means literally. Imagine or draw them dressed in a clown suit, with big shoes and a red nose. If you picture this image every time they do something which bothers you, it will be much easier to keep things in
perspective. you can pick whatever image you like though

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 02:04:49 GMT

SELF TALK AND GOOD THINKING

How you are thinking affects how you are feeling,
so focussing on negative thoughts such as ‘this is so unfair’ will maintain the angry feeling.

Make a list of more balanced statements you can
say to yourself before, during and after difficult situations. Forexample:

Before: I know I can handle this;
I have strategies to keep my anger under control and can take time out if I need to.

During: Remember to keep
breathing and stay relaxed. There is no need to take this personally.
I can manage this.

After: I handled that well. Even
though I felt angry I didn’t raise my voice too much and I think I got a better result.

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 02:09:41 GMT

PROGRESSIVE MUSCULAR RELAXATION (PMR)

.A person can practice this
technique by either sitting or lying down in a comfortable spot. The key to the relaxation process is taking some deep breaths and then proceeding to tense, then relax a group of muscles in a systematic order. One can start with the head and move down to the neck,
shoulders, etc or can start with the feet and legs and proceedaccordingly. The goal of the process is to cause deeper relaxation to the body than by simply attempting to relax

Sit in a comfortable position, with eyes closed. Take a few deep breaths, expanding your belly as you breathe air in and contracting it as you exhale.

Begin
at the top of your body, and go down. Start with your head, tensing
your facial muscles, squeezing your eyes shut, puckering your mought
and clenching your jaw. Hold, then release and breathe.

Tense
as you lift your shoulders to your ears, hold, then release and
breathe.

Make
a fist with your right hand, tighten the muscles in your lower and
upper arm, hold, then release. Breathe in and out. Repeat with left
hand.

Concentrate
on your back, squeezing shoulder blades together. Hold, then
release. Breathe in and out.

Suck
in your stomach, hold, then release. Breath in and out.

Clench
your buttocks, hold, then release. Breathe in and out.

Tighten
your right haamstring, hold then release. Breathe in and out. Repeat
with left hamstring.

Flex your right calf, hold, then release. Breathe in and out. Repeat with left calf.

Tighten toes on your right foot, hold, then release. Breathe in and out. Repeat with left foot.

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 02:15:04 GMT

DISTRACTIONS

this can pretty much be anything you enjoy doing that takes your mind off things such as:

count backwards from 100

play a musical instrument

scribble on a piece of paper

have a nice bubble bath or shower

print and colour a mandela

makea dream catcher

make a scrapbook

go on a cleaning ramage

dance around to your favoutite music

go for a drive

do some origami

cook your favourite recipes

COPING STRATEGIES

quirkywords — Sat, 08 Apr 2017 02:16:50 GMT

Starting new

Hi, I just wanted to thank you for your helpful posts. Everyone is different so it is useful to have a variety of ideas.

Also some strategies will work better in some situations.

I have never had much luck with mindfulness, but I can relax by deep breathing and I find walking in the bush works for me.

Thanks again

Quirkywords

COPING STRATEGIES

CMF — Sat, 08 Apr 2017 02:19:57 GMT

Hi startingnew and welcome,

Thanks for the tips, i really like how you have explained then in detail and I am sure many will find these tips useful.

I agree with all of them, i really notice how not having a good night's sleep affects me the next day and eating unhealthy food contributes to this. Last night we had fish and chips, then i was woken by my little one too early. I am very tired and sluggish today,not to mention grumpy, and just want to go back to bed.

I have been taking fish oil and i find keeping busy help as does exercise. I think writing things down clears the mind also.

cmf

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 02:26:52 GMT

Thank you CMF and quirkywords

feel free to share anything you find useful as well 🙂

yes i get that feeling too CMF i find if i eat crap then i feel like crap afterwards

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 02:42:24 GMT

MORE DISTRACTIONS

pop bubble wrap

hold a cuddly toy

figdet with a sensory toy

cry- its ok to cry

plant a tree

watch funny youtube videos

write a list of the good things in your life

look at happy photos

squeeze a stress ball

play with a pet

write a nice letter to yourself

do a random act of kindness

count the things around yourself

create or build something

yoga

teach your pet a new trick

learn a new language

pray

take up another hobby

draw on yourself with a marker

study the sky

knit or sew something

listen to music

play a sport

go fishing

go for a run

draw or do some art

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 02:50:37 GMT

MORE DISTRACTIONS AND THINGS TOO DO

go shopping even just window shopiing

play your playstation/xbox

use a boxing bag and get some frustrations out

make your own bracelets or necklaces from strings and beads

make your own garden or if you have a garden go and tend to it

go
birdwatching

imagine your happy place and go through your 5 senses within that happy place

do some study

take some pictures of your pets and dress them up by drawing accessories
or
using an app on your phone

play with playdough or plastacine

do some puzzles suh as cross words or findaword or suduko

if its night time, go out and watch the stars and the passing satelites

read your favourite book

go to a museum or art gallery

get messy with some paints- do some fingerpainting or use unusal objects
such as sponges or leaves or blades of grass to create pictures

bake a cake

go to the beach and watch the waves or go for a walk and feel the sand between your toes

plan a holiday that youd lvoe to go to with unlimited money

hold an icecube

slap an elastic band on your wrist

do some starjumps

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 02:59:25 GMT

JOURNALLING

Start by journaling for 5 to 15 minutes.

Write about what's on your mind, and what's bothering you:

Write about your concerns, writing for several minutes until you feel you have written what needs to be said, but haven’t delved into a mode of rumination.

You may prefer a computer, a journal, or just a pad and paper; if you are using paper, please skip a line or two for every line you use—this will be handy later.

Detail what is happening right now, describing the events that are currently causing difficulties. Keep in mind that, with anxiety, sometimes it isn’t what is currently happening that is causing stress, but rather your concerns about what could happen from here. If this is the case for you, it’s okay; you can write about what is currently happening and just note that the only part that is really stressful is the possibility of what could happen next. (This, in fact, may be a realization that brings some stress relief in itself.)

Next, write about your concerns and fears, and write in chronological order. In other words, start with one of the stressors you are contending with in the present, and explore what you think will happen next, then write what you fear will happen after that.Write how this would affect you.

Now that you have your thoughts in order, see what you can do to relieve some of the stress and anxiety within.

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 03:05:58 GMT

THE COPING TOOLBOX

this is a collectionf of your favourite and healthy things that you can use when your feeling axious, panicky or distressed
you can add whatever your like

some things may include:
abelevoved tuffed teddy
crosswords puzzles
a meditation dvd
a rubber band
scented candles
a bottle of bubbles
a soft blanket
a card from a supportive personal
healing stones or krystals
pictre of loved ones
crafts or beads
mp3 player with your fave music or relaxing music
your journal or notebook
gum or lollies or fave chocolates
positive affirmations

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 06:05:35 GMT

DISTRACTIONS

go shopping even just window shopiing

play your playstation/xbox

use a boxing bag and get some frustrations out

make your own bracelets or necklaces from strings and beads

have a routine to follow

make your own garden or if you have a garden go and tend to it

go birdwatching

imagine your happy place and go through your 5 senses within that happy place

do some study

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 06:07:34 GMT

DISTRACTIONS

Take some pictures of your pets and dress them up by drawing accessories or using an app on your phone

play with playdough or plastacine

do some puzzles suh as cross words or findaword or suduko

if its night time, go out and watch the stars and the passing satelites

read your favourite book

go to a museum or art gallery

get messy with some paints- do some fingerpainting or use unusal objects such as sponges or leaves or blades of grass to create pictures

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 06:09:12 GMT

MORE DISTRACTIONS

bake a cake

go to the beach and watch the waves or go for a walk and feel the sand between your toes

plan a holiday that youd lvoe to go to with unlimited money

hold an icecube

slap an elastic band on your wrist

do some starjumps

COPING STRATEGIES

startingnew — Sat, 08 Apr 2017 06:11:34 GMT

MORE
DISTRACTIONS AND THINGS TO DO

play a board or card game

brainstorm solutions

make a gratitude list

hammer nails into a board

write a pro and con list for the situationswritewrite a list of goals both

short term and long term

create your own game

volunteer

play with bubbles

COPING STRATEGIES

Falling_Angel — Sun, 09 Apr 2017 02:38:12 GMT

hi Starting new is this the thread you were talking about? looks interesting thanks for taking the time to talk to me