99 Coping skills for your mental health
Whether you’re having a tough day or struggling to manage your symptoms due to daily routine stressors, having healthy and effective coping skills for your mental health is a great way to make you feel better. Coping skills are tools, techniques, and strategies that we use to help us deal with our emotions and difficult things we go through in life.
Healthy coping skills VS unhealthy coping skills
One thing to keep in mind when using coping skills for your mental health is whether the strategy or skill you are using is healthy or not. You can decipher between healthy and unhealthy coping skills by looking at how your mental health improves or if it gets worse. If your mental health improves from the coping skills used then it is most likely a healthy coping skill. If it gets worse or there is no improvement at all, chances are you are engaging in unhealthy coping skills.
Healthy coping skills for your mental health
When you use healthy coping strategies you provide yourself an opportunity to change the outcome of the situation you are facing. Healthy coping skills allow you to see your situation differently. You’ll learn how to build boundaries for yourself and your response to stressful situations will be different. These coping skills are great for your mental health because they can change how you decide to deal with things.
Unhealthy coping skills are bad for your mental health
Just as there are healthy coping skills, there are also unhealthy coping skills. Let’s talk about unhealthy coping skills for a moment. These kind of coping skills may include engaging in risky behaviors such as promiscuous or unprotected sex, participating in drugs, or drinking alcohol as a way to escape or relieve your stress. Unhealthy coping skills may provide a quick fix but you may soon realize that the temporary feeling of relief you get is damaging to your mental health. At some point, those issues that you are running away from will show up again. That’s why it is important to develop healthy coping skills to help with those underlying issues.
99 Coping skills for your mental health
Now that we talked about coping skills, both healthy and unhealthy, let’s get into some examples of coping skills that you can use for your mental health. Keep in mind that these are healthy coping skills. We do not recommend engaging in any unhealthy coping skills because they can damage your mental health instead of helping it.
1. Exercise
Engaging in exercise each day is very important for your mental health as well as your physical health. If you can only go for a walk around your neighborhood, do it. Try to get some kind of movement each day (or at least 3-4 times a week) to keep your body in motion. Always consult with your doctor before doing a new exercise. Some exercise examples may include walking, running, or hiking.
2. Write
Grab a pad and a pen or pencil and just start writing. Sometimes you need to check in with yourself and you can do so by going into a quiet place and writing down whatever comes to mind. There are no rules when you are writing freely about what is on your mind. You can write poetry, stories, or just anything about your day.
3. Be with other people
Call up your family, friends, or significant other and spend some time with them. You don’t have to make any extravagant plans. Just hang out. Be in the presence of someone else. We gain energy from others (as long as they are positive) so soak up some good energy from those around you.
4. Watch a favorite TV show or movie
Calling all Netflix and Hulu watchers! Grab the remote, your favorite snack, a drink and then put on your favorite TV show or movie. Try to put your phone away so you can really pay attention to what you’re watching.
5. Doodle on paper
Scribble or doodle on paper. This is another form of “free-writing” where you can just doodle or scribble whatever you feel. Get creative and try to draw a picture of yourself. Keep it positive!
6. Do a word search or crossword
Who doesn’t love word search and crossword puzzles? Head over to your nearest dollar store and grab one. These are not only de-stressing but they get your brain going! Not to mention they are pretty fun.
7. Paint your nails
Grab your favorite nail color and paint your nails. If you really want to pamper yourself, go to the nail salon and let the professionals do it.
8. Do your makeup
Nothing says pick-me-up like seeing your face with beautiful makeup. Yes, you’re absolutely gorgeous without the makeup, but sometimes it’s nice seeing the glam when you have on your favorite lip color and your eyeliner is done to perfection. If you struggle with doing your makeup, check out tutorials on Youtube. It’s free and there are hundreds of videos specifically for beginners.
9. Watch Youtube videos
Tap into your humor by browsing some of the many hilarious videos on Youtube. If you’re feeling down, try searching “funny cat videos” and I’m sure you will instantly feel better. You can also look at tutorials for things you want to learn.
10. Play a musical instrument
We’ve all had to participate in an extracurricular activity in high school. Was yours band class? If so, head over to your local music store and take a hand at some of the instruments you used to play. You never know how much joy it can bring for you to engage in something you’ve done when you were a kid. If you have never played a musical instrument, give it a try. It could be a new hobby that you may actually like doing!
11. Go see a movie
The movie theaters are opening back up after being closed for a year (due to Covid-19) and there are some really great movies lined up for you to watch.
12. Do your hair
When’s the last time you did something to your hair? If you took a moment to think about it then it’s past time for you to do it. Have fun and try a new hairstyle you’ve been wanting to try. Again, get on Youtube for tutorials and hairstyles. You can also check Pinterest for hairstyle ideas.
13. Sing
This is a fun one! Turn on your favorite tunes and sing along to the songs. Or, make up your own song and sing along to it. Don’t forget about the wonderful and free benefits of YouTube! There are tons of videos you can sing along to of your favorite songs.
14. Stargaze
Depending on the time of day, you can find relief in gazing at the stars above. Make it a challenge and try to create an image using the alignment of the stars you see.
15. Blow off some steam
Take your frustrations out on a punching bag in the gym or try one of those places that allows you to smash things with a hammer.
16. Organize one small thing
Sometimes our minds aren’t able to function properly if we have a cluttered space. Set a timer for about 20-30 minutes and focus on one small area of your home, office, or vehicle. It doesn’t have to be much pressure on yourself to organize everything at once. Take it one area or item at a time. Who knows, you may feel like doing more after the timer goes off. And that’s perfectly okay!
17. Let yourself cry
We all need to let out our emotions from time to time. You can do so simply by crying. It’s okay to cry and it doesn’t show a sign of weakness, no matter what anyone tells you. Be able to let yourself cry when you need to. You will feel a lot better.
18. Take a nap
Studies show that napping 2-3 times a week can improve your heart health. Naps should be no more than 30-90 minutes. Only nap if you are tired. Napping because you are sad is not the best idea.
19. Take a hot shower or bath
A hot shower or bath can be relaxing, especially when you’ve had a tough day. Make it extra special by adding bubbles or bath bombs for color and relaxation!
20. Pet an animal
Take a few minutes to play with your pet to help you feel better. If you don’t have a pet, visit your local animal shelter to volunteer. You can also try enquine therapy and pet or ride horses.
21. Go shopping
Shopping is a great pick-me-up. There’s all sorts of things you can go shopping for. If you want to spruce up an area in your home, you can go decor shopping. How about shopping for a new wardrobe? Go shopping for clothes!
22. Clean something
Pick a small area of your home that needs cleaning. Put some elbow grease in and get moving! Cleaning is a great way to calm yourself and allow you to stay mindful in the moment.
23. Knit or sew
Get your creative juices flowing and pull out your needle and threading kit. Try making a new design pattern. Make changes to something you’ve already started.
24. Read a good book
What’s your favorite genre? Find a book you’ve been wanting to read and then, well, read it! The library has free books for you to check out if you’re on a budget.
25. Listen to music
Turn on some tunes. You can go back to old playlists that you enjoyed years ago. Try to feel inspired as you listen to the song lyrics. If you’re sad, try listening to upbeat songs. You can also discover new and different music.
26. Try some aromatherapy
Pull out your favorite candles, lotions, or room sprays. Our sense of smell is linked to our mood and how we feel sometimes. Smelling a scent that reminds you of a good memory or feeling can change your mood instantly. Try putting on the lotion and gently massage an area of your body.
27. Meditate
Forget all of the myths you learned about meditation and actually give it a try. Meditation requires you to remain focused and mindful in the moment. You don’t necessarily have to sit with your legs crossed and fingers touching. Meditation allows you to be in whatever position is comfortable for you. All you need to do is clear your mind and bring your attention to your breathing. Give it a try!
28. Go somewhere very public
This may be intimidating for some as it can pull you outside of your comfort zone. However, going out into the public may expose you to exactly what you need. It could be a change in your environment, a fresh feeling of belonging to society, or just a place surrounded by others so you don’t feel alone.
29. Bake cookies
Mmm. Cookies. Whip out the recipe book and ingredients and make some cookies. Add in your favorite kind of chocolate or other tasty treat to make your cookies the best ever. After your cookies have cooled, grab a glass of milk and enjoy! You can also invite someone to join as you bake. It’s much more fun with others involved.
30. Alphabetize your books, dvds, or magazines
Putting your books or magazines in order can be helpful in taking your mind away from stressful situations. This could be fun! Go ahead, give it a try.
31. Paint or draw
Draw or paint a picture of something that makes you happy. Check out some beginner step-by-step videos on YouTube to show you how to draw something you’re interested in.
32. Rip paper into itty bitty pieces
Stressed? Upset? Frustrated? That’s okay, take all of those feelings out on a sheet of paper (or two) by ripping it!
33. Kick a ball or shoot hoops
Pull out the basketball and shoot some hoops. Not only will you distract yourself from the stressful situation, you’ll also get active. This is great for your physical health. Invite a friend to play. Kick a ball in your backyard or at the park.
34. Write a letter
Does anyone write letters anymore? No matter how the world progresses with technology, we will never be too advanced for writing a letter. Think of a loved one or a friend and write them a letter. Get a stamp and mail it to them for extra credit!
35. Think of your future life
What are your goals? How do you want to see yourself in the next 5-10 years? Ask yourself these questions and picture yourself in the future.
36. Hug a pillow or stuffed animal
Give your pillow a hug. Pull out a stuffed animal if you have one and hug it too. It could make you feel better. If you have someone who supports you, ask them for a hug too.
37. Hyperfocus on something
Take a look around the room and try to focus on one object in your view. Look at its design. What color is it? What does it look like to you? Focus only on the one object. Try this for a few minutes or so.
38. Dance
Turn on some tunes and get moving. It doesn’t have to look or feel pretty, just dance! Dancing is so fun when you let yourself be free and just move your body to the music.
39. Make a tasty treat
You can make hot chocolate, a milkshake, a smoothie, or a sundae. Get creative and add different toppings. If you don’t have the ingredients at home, stop by your nearest yogurt shop and create your own. These shops usually have all kinds of different toppings for you to choose from.
40. Play with play-doh or modeling clay
Bring out the kid in you and play around in the play-doh. Mix the colors and see if you can make an object or figure of your liking.
41. Build a pillow fort
We’re taking it back, way- way back to when we were much younger. But, you never know the fun you can have with a pillow fort, even as an adult. If you have little ones at home, have them help. Go pillow hunting around your home and build that fort! If you can’t be silly with yourself then you have a problem.
42. Go for a nice, long drive
Take the long way home to get your mind out of a fog. Mix up your normal route and take the longer way so you can clear your mind. Try to be mindful and aware of the present moment. Enjoy it.
43. Complete something you’ve been putting off
We all have those nagging tasks that we just can’t seem to finish. Well, this is your sign to get up and work on it. Quit putting it off, and do it now.
44. Take up a new hobby
Think of a hobby or activity you’ve been wanting to try. Are you able to start it today? If so, do it! Some ideas could be: painting, skating, arts and crafts, blogging, jewelry making, gardening, photography, playing an instrument, diy old furniture you find, just to name a few.
45. Look up recipes and cook a meal
Get your Rachel Ray on and cook a nice meal by following directions in a recipe book. Make sure you have all the ingredients.
46. Look at pretty things
Go outside in nature and look at all the beautiful things like flowers or bugs. Go to a museum and look at the art displays.
47. Create or build something
Build a cardboard house or rebuild a toy car after taking it apart. Put your mind to the test by building something new or fun.
48. Pray
Prayer is great and can be used at any time and at any where. Prayer allows you to remain spiritually connected to God. It also gives you peace when you have no other way to find calm in your situation.
49. Make a list of blessings in your life
I’m other words, show gratitude for the many blessings and opportunities in your life. Be thankful for how your life is today as it could be far worse. In addition, show that you appreciate all the things you have now and try not to focus on the things you don’t have.
50. Read the Bible
The Bible is a great source for strength and guidance, especially when you need it the most. Reading your Bible also allows you to connect with God as He opens your heart to trust Him and believe that He will provide and make a way for you.
51. Go to a friend’s house
Call up a friend and ask if you can stop by. You don’t have to plan anything extravagant for you two. Spending time with your friend should be enough to change your mood. Sometimes being in the presence of others with good energy is helpful.
52. Jump on a trampoline
Be prepared to feel your heart rate rise as you jump on the trampoline. Trampolines are fun and provides exercise. If you don’t have access to a trampoline, try going to a jump zone. They have a lot of huge trampolines that you can jump on.
53. Watch an old, happy movie
Browse through the catalog on Netflix or Hulu and find an old movie that makes you happy. If you have DVDs, you can really put yourself back in time by popping a DVD into your DVD player.
54. Talk to a therapist
Therapy is becoming more popular and less of a stigma the more we talk about mental health. Why? Because therapy actually works. Even the happiest people on the planet need someone to talk to about their problems. If you can, reach out to your therapist and talk to them about what’s going on with you.
55. Phone a friend or loved one
If you can’t access a therapist, talk to someone you trust, like a close friend or family member.
56. Ride a bicycle
Riding a bicycle is something that you can go years without doing but can easily do once you start it up again. Get on a bicycle, whether it’s electrical or standard, and go for a ride.
57. Feed the birds, ducks, or squirrels
Go to the park and feed the animals that are nearby. You can also sit on a bench and watch as they eat, engage with each other, and move or fly around.
58. Color with Crayons
Pull out the adult color book and Crayons then start coloring.
59. Memorize a poem, play, or song
Find a poem or song that you enjoy and try to memorize it. The song or poem can take your mind off of the issues you’re dealing with.
60. Stretch
Stretching is a wonderful way to relieve tension which can reduce stress and increase blood circulation. All of these are not only great for your mental health, but your physical health will benefit as well.
61. Search for ridiculous things on the internet
Ever find yourself going down the rabbit hole looking for things online that randomly come to mind? Sometimes we may search online for questions about our health or something random like “are mermaids real?”. Distract yourself by searching for something ridiculous on the internet and see what you find.
62. Window shop, online
Go to the website of your favorite store and browse through their catalog. Look at the different options. Add items that you like to your wishlist. Don’t purchase anything.
63. Color-coordinate your wardrobe
Look at your closet and organize based on colors. It will look good and also make you feel good when you see all of your clothing organized and in order by color.
64. Make a playlist of your favorite songs
Music is everything! If you haven’t figured it out by now, we suggest using music a lot because it can have a huge impact on your mood and how you feel. When you have time, browse through your music collection and create a playlist of songs you like. You can make it even better by making separate playlists based on the different genres. For example, make a playlist full of your favorite pop song or a playlist of R&B music.
65. Delete photos from your phone
Go through your photos on your phone and declutter. Sometimes we have all kinds of unnecessary photos on our phones that take up space on your device, which could be a problem. Also, if you have multiple of the same photos, keep what you like and delete the rest. Take some time to look at your photo album and delete what isn’t needed.
66. Play the “15 minute game”
The 15 minute game is when you avoid something for 15 minutes and when the time is up, start again. If you struggle with time management and productivity, the 15 minute game is perfect as it gives you a chance for a break to reduce burnout and it keeps you on track with timing.
67. Plant some seeds
This could be an interesting thing to get into. If you want to start small, head over to your local home improvement store and pick up seeds from the garden section. There are plenty of seeds to choose from such as vegetables and even flowers.
68. Search for your dream home or car online
This isn’t to say search and then purchase anything, however, it doesn’t hurt to look online for what you may dream of having. Make your way to an online search tool for home buying and plug in your preferences. Keep a note of all the things you like so when it’s time to actually buy your home or new car you will have a jump start and know what you’re looking for.
69. Try to make as many words out of your full name as possible
Grab a sheet of paper or use a dry erase board and see how many words you can make using your full name. Try to guess how many words you can make before you begin. This makes it more interesting and gives you a push to beat your goal.
70. Give yourself a facial
Skin care is very important and can be seen as self-care. Grab a mask and your favorite skin care products and give yourself a hydrating facial.
71. Play video games
You’re never too old to play video games. Pull out your console and game sticks and pop in your favorite video game. Try to reach a new level. Invite a friend to play with you and make it fun and competitive.
72. Start collecting something
Take a look at things you are interested in. Do you like elephants? Baseball cards? What about comic books? Whatever it is, start a collection!
73. Adopt a highway
Make a difference in your community by adopting a highway or street and keeping it clean. Pick up trash and throw it away. Try to make it a consistent thing to keep the highway or street clean and clear from trash.
74. Perform a random act of kindness for someone
Random acts of kindness can go a long way for someone who is having a rough day. There are several things you can do to show kindness to others. It can be as simple as paying for someone’s order at the drive through or opening the door for the person behind you. Don’t think too hard about it.
75. Text or call an old friend
Hit up an old friend of yours and catch up on life. Everyone has a lot going on and may not have time to keep in touch. It doesn’t mean they aren’t your friends anymore. Respect that everyone is busy and reach out every now and then to catch up and see what’s new in their life.
76. Write yourself an “I love you because…” letter
It’s very important for you to keep in mind the things you love about yourself. You can do so by writing a letter to yourself about why you love yourself. Be intentional about the things you include in your letter. Try to make this a regular thing and do it as often as possible. Later, go back and read what you wrote.
77. Look up new words and use them
Grab a dictionary and look up words so you can learn something new and add to your vocabulary. Try using these words daily and add them into your conversations.
78. Rearrange furniture
Take a look at your home and move some furniture around. A different seyup or view could change how you feel. See how the furniture may look in a different area of your home. If you like the new setup, keep it!
79. Write a letter to someone that you may never send
Need closure with someone? Maybe you need to apologize or show gratitude to someone you no longer speak to. Write them a letter. Pour out your true thoughts and feelings in the letter and then don’t send it. Do whatever you want with the letter (burn it, throw it away, or rip it) but don’t send it to them.
80. Smile at strangers
It costs nothing to be nice and give an innocent smile to others. When you find yourself out in public, give a smile to someone that you come in contact with. A smile could make a difference in someone’s day.
81. Play with your kids
Find a game or activity that you and your kids enjoy and play with them. Take them to the park and get on the swings with them. Make sure you are focused on the activity and the time spent with your kids.
82. Go for a walk
Get some fresh air outside by going for a nice walk. You can simply walk around your neighborhood or at a nearby park. You don’t have to walk a mile but try to at least walk for 10-20 minutes.
83. Put together a puzzle
Want to get your brain juices flowing? Grab a puzzle and put it together. Depending on the level of difficulty, you may have to finish your puzzle over time. This shouldn’t be a problem as it gives you something to do and to look forward to.
84. Clean your room or closet
Put the tunes on and start cleaning your room. Start in one corner at a time until you have the entire room cleaned. Be sure to change your sheets and pillowcases on your bed. You can also go through your closet if you still have energy after cleaning your room.
85. Do yoga
There are great benefits to doing yoga as it improves your flexibility, balance, and strength. Yoga is similar to meditation and stretching as you have to be mindful and focus on your body and breathing. Look at yoga for beginners on YouTube for tips on how to start doing yoga. Join a class in your community to learn how to do yoga.
86. Learn a new language
This could fall under the category of finding a new hobby because it takes a lot of patience and work when attempting to learn a new language.
87. Get together with friends
Give your friends a call and plan a nice get together. Pull out the board games and order pizza or other takeout for you all to enjoy.
88. Give a loved one or friend a hug
Hugs are very helpful when you are feeling down. A hug can make you feel a lot better when things aren’t okay. That could be the same for others so giving a hug could benefit those around you as you never know what others are going through alone.
89. Search your music streaming service for new songs/artists
Take a look at your music streaming services’ catalog and search for new music and artists. This could broaden your category of music and introduce you to a new sound.
90. Make a list of your goals for the future
Think of how you want to see yourself in the next few weeks, months, or years. Try to list at least 2-3 goals for the next five years or the next six months. Or, list your goals for both. Be sure to revisit and track your progress as things change over time.
91. Watch your favorite childhood movie
Take a ride down memory lane and watch your favorite childhood memory.
92. Leave a review for items you purchased
Don’t you appreciate those who leave reviews for items you are interested in buying? You could do the same and leave an honest review for your recent items purchased.
93. Complete an anxiety or depression worksheet
Search online for anxiety or depression worksheets that you can complete to get an understanding of your anxiety and how it affects your daily living. Worksheets like this are helpful in knowing if your anxiety or depression symptoms are a problem for you.
94. Distract yourself
This list of coping skills for your mental health is full of ways for you to distract yourself. Whatever is making you uncomfortable or bothered can be distracted by completing any of these activities on this list. To be more specific, you can play a game on your phone or watch funny cat videos to take your mind off of what’s going on.
95. Make a TikTok video
TikTok has become very popular at the spark of the pandemic and it shows no signs of slowing down. There are all kinds of fun videos to make or re-make. Look through hashtags and find videos you like and try to make something similar.
96. Deep breathing exercises
Deep breathing is great for calming down and relieving stress. They are easy and can be done anywhere. All you have to do is to inhale and exhale deeply. Focus on your breathing and try not to focus on anything else.
97. Release any pent up emotions
Get your feeling out by expressing how you feel. You can do so in a journal or you can vent to someone you trust. If you don't have anyone to share with you can open your phone and record yourself expressing your feelings.
98. Engage in self-care
Self-car is very important when it comes to your mental health. When it comes to self-care, there is no limit or set rule on how you engage in things that make you feel better. Look at our full list of self-care ideas.
99. Be kind to yourself
With so much going on around you should make it a priority to be nice to yourself. No matter how much you may think you aren’t good enough, reach deep down and challenge that thinking by being kind and nice to yourself. Give yourself credit. You’re doing the best you can.
KEEP READING
More for the high-achieving woman.
Ready to stop reading about it and actually change it?
Book a free 15-minute consultation — no pressure, no commitment.
99 effective coping strategies for mental health consisting of self-care, emotional regulation, and active problem-solving tools to help manage stress, reduce anxiety, and improve emotional well-being.