Healthy Coping Skills to Help You Navigate Life

Navigating life’s stressful moments effectively often depends on knowing how to use coping skills. These skills are crucial for processing and healing from trauma or stress, and there are numerous healthy coping skills available, such as working out, journaling, meditation, deep breathing, therapy, and more.

While stress is a normal response to challenges and can sometimes be beneficial, it’s important to recognize when it starts to impact your daily functioning, relationships, or mental health. In such cases, it’s essential to take action.

Explore practical strategies for managing negative thoughts, difficult emotions, and stress with the following list of effective coping skills. 

What Are Coping Skills?

Coping skills are strategies individuals use to manage stress or anxiety and navigate challenging situations. These skills can include problem-solving techniques, seeking support from others, engaging in activities that promote relaxation, and practicing mindfulness. Positive coping skills can improve resilience and overall well-being, while negative coping mechanisms, such as avoidance or substance use, may provide temporary relief but can have detrimental effects in the long term.

It’s important to recognize that not all coping methods are equally effective for everyone. Finding the right fit may involve some experimentation and a willingness to try different techniques. By exploring various coping strategies, you can discover which ones work best for you.

Consider trying out these examples of coping skills to figure out which ones work best for you

13 Examples of Healthy Coping Skills

Healthy coping mechanisms help you manage stress and emotional turmoil, allowing you to shift your focus to the positive aspects of life. Here is a practical list of coping skills you can experiment with the next time you feel stressed.

1. Exercise

Exercise has long been used as a powerful coping technique. Studies prove it can effectively reduce stress hormones like cortisol and release endorphins that are known to improve mood regulation. Regularly working out is a healthy coping skill that also promotes healthy sleep, which is linked to emotional resilience. 

Even something as simple as a light walk or hike can be an effective outlet for managing stress.

2. Deep breathing

According to research, deep breathing is a coping strategy that activates the parasympathetic nervous system. This system reduces stress and anxiety and promotes relaxation. Deep breathing also lowers heart rate and blood pressure, offering instant relief from anxiety during a stressful situation. 

Consistently practice deep breathing in your daily routine. Use the breathing exercises you like best to improve your ability to handle stress or anxiety.

3. Meditation

Meditation is a healthy coping strategy to reduce stress and enhance mental stability and well-being. Meditation helps you find a calm and centered presence, so it’s easier to process negative emotions. If you’re a beginner, try using a guided meditation app and start with short, 5 – 10-minute sessions. Research suggests that regular practice is an effective way to manage anxiety. 

4. Mindfulness 

Mindfulness relies on staying focused on the present instead of worrying about the past or future. The practice can help you become aware of your thoughts, feelings, and emotions without judging yourself so you can gain control. Studies have shown that people who practice mindfulness experience decreased stress, can cope better, and have an improved stress response. 

Use mindfulness to gain a balanced perspective on your struggles so you can deal with them in healthy ways. 

5. Journaling

Journaling for mental health is a great way to express, process, and release negative emotions and feelings. It’s also effective for self-awareness, helping you identify triggers and learn to manage them before they have a harmful impact. Research confirms journaling reduces symptoms of anxiety and depression in some people.   

Try a journaling routine where you write at the same time every day. Mornings or just before bed can be easy times to remember, so you develop a habit. Not sure what to write? Gratitude journals (listing what you’re thankful for) are simple, and if you get stuck on starting, you can also buy a journal with prompts.  

6. Positive thinking

Positive thinking is more than just wishful thinking; research demonstrates a strong link between optimism and positive mental health. Thinking positively can also positively impact physical health. Maintaining a positive outlook helps you stay grounded and teaches you to concentrate on the positives instead of dwelling on the negatives.

Use affirmations to reinforce your commitment to focusing on the good each day. Additionally, consider incorporating journaling into your routine to record positive thoughts in a gratitude journal.

7. Connect with others

Social support and connecting with others are crucial for finding emotional balance. Research suggests that strong social connections can significantly impact well-being. For example, studies indicate that individuals with strong social ties are more likely to survive than those with weaker social connections.

“Being around others is a healthy coping strategy because social gatherings can help you cope by reducing feelings of isolation, improving your mood, and providing support.  Socialization can help you see that you’re not alone and sometimes the act of helping others can help us help ourselves. Isolation often feeds into negative situations.”

– Talkspace therapist Reshawna Chapple PhD, LCSW

To enhance your social support network, consider joining support groups or reaching out to trusted family and friends. Having a reliable support system can provide you with the emotional support and strength you need during challenging times.

8. Reading

Reading can be a valuable coping skill, offering a welcome escape from stress and a chance to unwind. It’s not just about relaxation; reading also provides valuable cognitive stimulation. Studies on the effects of reading fiction reveal that it can enhance your ability to empathize with others, a crucial skill for nurturing healthy, fulfilling relationships.

To incorporate more reading into your life, get a library card or download books to your Kindle or other device. Set aside dedicated time each day for reading—it can become a rewarding part of your self-care routine, accomplishing two goals in one.

9. Setting boundaries

Studies show that individuals who find it challenging to set boundaries often experience higher levels of chronic stress. Establishing healthy boundaries with friends and family is empowering, as it prioritizes your mental well-being. By putting yourself first, asserting your needs, and learning to say “no” when necessary, you can effectively manage stress and cultivate positive, sustainable relationships.

While setting boundaries can be daunting, especially for certain personality types, seeking therapy can provide valuable guidance. A therapist can assist you in practicing and enforcing boundaries that are crucial for your well-being.

10. Sleep

Sleep plays a critical role in your overall well-being and stability. Consistently not getting enough sleep has a detrimental impact on various aspects of your life, including cognitive function, emotion regulation, and overall wellness. Research even suggests a connection between poor sleep quality and increased stress levels.

To improve your sleep, establish and maintain a regular sleep schedule. If you find it difficult to fall asleep at a reasonable time, consider creating a calming nighttime routine. A consistent ritual can help you unwind and signal to your brain that it’s time to rest. Additionally, avoid using electronic devices at least an hour before bed, and keep your phone out of reach to minimize distractions.

11. Talk to a friend or therapist

Talking to a supportive, trusted friend or seeking therapy can be transformative. Therapy provides emotional support, catharsis, and new perspectives, helping you improve self-regulation.

If you’re new to therapy, ask friends or family for recommendations. You can also try online therapy through platforms like Talkspace. Talkspace simplifies the process, making it affordable and convenient with online appointments and text, video, or audio messaging, giving you easy access to licensed mental health professionals.

12. Eating healthy

Eating healthy is a powerful form of self-care that can offer comfort and relief from stress. Research suggests a strong connection between the quality of your diet and your ability to handle stress effectively. 

To support your well-being, focus on working towards a balanced diet rich in fresh fruits, vegetables, and lean proteins. Aim to minimize saturated fats, sugar, and processed foods in most of your meals. Treating yourself occasionally is fine, but moderation is key. By nourishing your body with wholesome foods, you can better manage emotional and physical stress.

13. Enjoy a hobby 

Engaging in hobbies like drawing, painting, or playing an instrument can serve as powerful coping techniques. They offer a sense of fulfillment, promote relaxation, and provide a healthy outlet for stress. Research shows a strong link between leisure activities and improved physical and psychological well-being.

Explore activities that bring you joy and make time for them regularly. Whether it’s gardening, cooking, hiking, or spending time with friends, these activities can help you decompress and reset your emotional state.

Identifying Unhealthy Coping Mechanisms

If managing stress or anxiety feels overwhelming, it’s crucial to recognize the unhealthy coping techniques you might be using. Identifying these unhelpful behaviors is the first step toward changing them. Common examples of unhealthy coping strategies include:

• Substance use or abuse
• Self-harm
• Emotional eating
• Doom scrolling
• Avoidance
• Increased isolation
• Shutting others out

Relying on these unhealthy coping mechanisms can lead to serious long-term consequences, including:

• Worsening mental health
• Increased relationship problems
• Physical health issues
• Decreased resilience
• Lack of energy
• Depression 

“Relying on unhealthy coping skills without learning and practicing healthy ones can lead to harmful long-term effects like using drugs or alcohol and avoiding the situation until it gets worse. It could also lead to more depression, anxiety, and isolation. Even though it may feel difficult to learn healthy coping skills or ask for help. Learning healthy coping skills can not only make you feel better, but they can also foster healthy relationships with others.”

– Talkspace therapist Reshawna Chapple PhD, LCSW

Incorporating Coping Skills into Your Routine

Incorporating coping skills into your daily routine will help you manage stress in positive ways and can drastically improve your well-being over time.  

Looking for ways to incorporate coping skills into your routine? Try the following:

• Schedule self care activities: Practice meditation, engage in hobbies, exercise, or do anything that prioritizes your mental health.
• Practice mindfulness techniques: Deep breathing, guided imagery, and meditation can help you stay present and reduce stress.
• Seek social support: Ask for help and lean on friends, family, or support groups to foster connections by sharing your experiences.
• Practice setting boundaries: Boundaries protect your time, energy, and mental well-being and offer you space to focus on things, activities, and people that replenish you. Practice setting boundaries and giving consequences when others can’t respect your needs.
• Stay flexible: Try to be adaptable and willing to change up your coping strategies as needed occasionally.

When to Seek Professional Help

If you’re struggling with utilizing healthy coping skills, seeking professional support might be a good idea. Persistent anxiety, depression, or physical symptoms of stress — like exhaustion, irritability, stomach issues, and more — can interfere with your ability to form healthy relationships, hold down a job, or even maintain a positive sense of self-worth. 

Talkspace offers confidential online therapy sessions with licensed mental health professionals who can give you the support and guidance you need to develop effective coping strategies. 

Coping techniques can be a game changer in how you manage stress and anxiety, and a Talkspace therapist can help you determine which strategies work best for you. Start therapy today to learn coping skills that can enhance your life.