I have been going to therapy on an almost-weekly basis since August 2018. During that time I have been able to assemble a host of coping skills to help me battle my depression and anxiety. Given that we now all find ourselves in the midst of a pandemic, socially distancing ourselves and seeing the world turned upside down, I thought it might be helpful to share some things that keep me grounded when my feelings seem out of control.
- Keep your hands busy. The more anxious I am, the more fidgety I get, and it really helps me to have something to manipulate with my hands. I have this therapy dough in the “Spa” scent that I love to play with. It may seem silly to play with something that is very much like play dough, but trust me on this: having something in your hands can be a great distraction. And if you want to go a cheaper route, Silly Putty also works great for this.
- Try mindfulness activities. Mindfulness activities are meant to help keep you grounded in the present moment, and they are a great way to take your focus out of your chaotic thoughts and into the current reality. A few I like: try writing the alphabet with your non-dominant hand; pick a color and make a list of things that are that color; pick a color and find objects of that color in the room you are in; write a description of the room you are in, focusing on as many details as possible; play 5-4-3-2-1 (pick 5 things you see, 4 things you hear, 3 things you can feel, 2 you can smell, and 1 you can touch).
- Go for a walk. Physical activity is a great weapon against depression and anxiety, and it’s something that we are still able to do while social distancing. Being outside not only feels good, but if your walk is strenuous enough, your body will release endorphins and give your mood a boost.
- Create positive experiences for yourself. Find little ways to inject pleasure into your days. Are there flowers for sale at the grocery store? Grab some while you’re making your grocery run and brighten up a room. Is there music that calms you? Spend 5 minutes and listen to it. Feeling stressed? Take a soothing bubble bath. Small, simple gestures like these can go a long way in making the day more pleasurable.
- Practice deep breathing. This is one of my favorite calming techniques, and it’s super easy. All you do is focus on your breath, taking in slow, deep breaths through your nose, holding for a few seconds, and then exhaling through your mouth. The slower your breaths, the calmer you feel.
- Journal. Keep a journal of your experience during this very unique, crazy time we are living. It will not only help you process all that you are thinking in feeling, but it will be an interesting document to revisit after this has all passed.
- Reach out to friends. Stay connected through calls, texts, emails, Marco Polos, etc. Any way that you can maintain relationships during this time of social isolation will help boost your mood and decrease anxiety. We are all in this together, and we can fight it best together.
- Memorize Scripture. Pick some of your favorite passages and work on setting them to memory. Hang them up around your house in places where you will see them frequently. God’s Word is the best antidote to anxiety and depression.
- Color. I really enjoy coloring, and it is a great way to focus on the present moment and relieve stress. Coloring isn’t just for kids! There are a lot of great coloring books for adults.
- Practice gratitude. Gratitude is essential. Without it, it is easy to become lost in all of the negative things happening. But there is always something to be grateful for, so spend some time each day making a list of simple blessings.
This is just a sampling of things you can try to lower stress and anxiety. Get creative and be intentional, and if you really want to dive deep, here’s a list of 99 coping skills you can try! I recognize that these things will not change our current reality, but it is my hope that by practicing these coping skills, you might feel better equipped to face these uncertain times.
What is your favorite coping skill?