4.4 Stress Management and Coping Skills

Notes

Coping skills are strategies for handling stress. Healthy ones reduce stress without causing new problems.

• Physical: exercise, sleep, healthy meals, deep breathing, stretching.
• Mental: time management (make a list, start early), positive self-talk, breaking big tasks into steps.
• Social: talking with a friend, family member or counselor, spending time with supportive people.
• Creative or relaxing: music, art, nature, hobbies, mindfulness.
• Deep breathing example: inhale slowly for 4 counts, hold for 4, exhale for 4, and repeat.
• Unhealthy coping includes using alcohol, tobacco or other drugs, lashing out, or avoiding problems. These can make stress worse.
• Saying no to extra commitments is a skill too.