100 holistic coping skills from a holistic therapist

In today’s fast-paced world, finding effective ways to manage stress and maintain mental well-being is more important than ever. While there are countless methods to cope with life’s challenges, holistic approaches that address the mind, body, and spirit can offer profound and lasting benefits. This comprehensive list of 100 holistic coping skills is designed to provide you with a diverse array of techniques to help you navigate stress, enhance your emotional health, and foster a greater sense of balance and harmony in your daily life. Whether you’re dealing with anxiety, seeking to boost your mood, or simply looking for new ways to enhance your well-being, you’ll find valuable tools and practices here to support your journey to a healthier, more resilient self.

Coping Skills:

1. Take Three (3) deep breaths

2. Progressive muscle relaxation

3. Practice a concentration meditation

4. Visualization

5. Guided imagery

6. Journaling

7. Engaging in creative activities (drawing, painting, writing)

8. Naming three things you are grateful for (or that suck less) today

9. Practicing self-compassion

10. Recite positive affirmations

11. Listening to calming music

12. Engaging in your favorite hobbies (roller-blading, cross-stitch, etc)

13. Engaging in physical activity like ten jumping jacks or 5 burpees

14. Yoga

15. Tai Chi

16. Taking a warm bath or shower

17. Aromatherapy

18. Spending time in nature

19. Connecting with a pet

20. Using a stress ball or fidget toy

21. Playing a musical instrument

22. Singing or humming a soothing tune

23. Watching a favorite TV show or movie

24. Reading a book

25. Dancing

26. Laughing (watching a comedy, laughing with friends)

27. Calling to have a chat with supportive friends or family

28. Joining a support group

29. Writing down worries and then setting them aside for tomorrow

30. Challenging negative thoughts with evidence

31. Setting small achievable goals for the rest of the day

32. Creating a worry box to "store" anxious thoughts

33. Engaging in random acts of kindness

34. Practicing time management or creating a daily schedule

35. Learning and practicing assertiveness skills

36. Volunteering or helping others

37. Cleaning and organizing a space in your home

38. Creating a calming space in your home

39. Listening to a podcast

40. Practicing progressive relaxation

41. Create a self-care basket filled with your favorite things

42. Make yourself a cup of hot tea or coffee

43. Go for a swim

44. Sit in the sunshine for ten minutes

45. Make yourself a snack or meal

46. Paint your nails

47. Learn a new skill from YouTube

48. Take a break from social media for the rest of the day

49. Sign a petition for a cause that is important to you

50. Text a crisis line or other resource

Grounding Skills:

51. 5-4-3-2-1 technique (identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste)

52. Focusing on your breath for three minutes

53. Noticing the sensation of your feet on the ground

54. Holding onto an object and focusing on its texture

55. Counting backwards from 100

56. Saying the alphabet backwards

57. Naming different colors around you

58. Mindfully eating a small piece of food

59. Rubbing an ice cube in your hand and allowing it to melt

60. Tapping each finger on your thumb and saying a positive affirmation

61. Using grounding techniques from dialectical behavior therapy (DBT)

62. Reciting a poem or quote from memory

63. Doing a body scan and noticing sensations in each body part

64. Taking ten slow, deliberate steps

65. Carrying a small object that provides comfort - noticing the physical sensations

66. Using tactile stim toys, like putty or stress balls

67. Holding a cold or warm drink and focusing on the sensation

68. Engaging in a puzzle or brain-teaser

69. Repeating a calming mantra or phrase

70. Visualizing roots extending from your body into the ground

71. Listening to the sounds of nature or ambient noise

72. Mindfully touching different textures and describing them

73. Grounding through scents by using essential oils or scented objects

74. Noting the temperature and sensations of your surroundings

75. Observing and describing your environment in detail

76. Put on lotion to your hands, legs, and arms

77. Engaging in gentle stretches or movement

78. Focusing on the rise and fall of your chest as you breathe

79. Say the names of pets, people, and objects around you

80. Gently pressing your hands together and feeling the pressure

81. Watch calming ASMR videos on YouTube

82. Ask a trusted friend or family members for a hug

83. Use an ice roller

84. Lay underneath a weighted blanket

85. Put on comfortable clothing

85. Sit or lay in a comfortable, safe location (like your bed)

86. Self-massage

87. Give yourself a hug

88. Gentle neck rolls and arm circles

89. Do three sun salutations

90. Take care of a plant

91. Warm or cold eye compress

92. Book a relaxation massage with a professional

93. Take a cold shower

94. Practice tapping on the body

95. Gently rock your body back and forth

96. Cry

97. Yell into a pillow

98. Use a heated blanket

99. Attempt to balance on one foot (add more difficulty as needed)

100. Bounce a tennis ball or play catch

Remember that these coping and grounding techniques are meant to provide you with a variety of options to explore. Different situations may call for different approaches, so feel free to mix and match techniques based on what feels most effective in the moment.

If you're struggling with anxiety or depression, it's also important to consider seeking support from a licensed mental health professional. When you are ready to book a consultation, click HERE.