Top 7 Coping Skills for Mental Health and Suicide Prevention
Healthy coping skills help us get through life's ups and downs. They can vary from person to person because what works for someone may not work for you. You may find that coping skills you've used for years, such as meditation or journaling, do not always work.
How you cope with stress is personal. You may start your day with meditation while someone you know goes for a run. There may be times when you need the help of a mental health professional or a support partner or group.
Coping skills are the things you do to reduce the stressors in your life. Healthy skills help you address your response in positive ways, such as physical activity or breathing exercises. However, it may be tempting to look for immediate relief using unhealthy skills that have long-term negative consequences.
Having a toolbox full of positive coping skills can keep you from feeling overwhelmed when life happens. They can keep you from using unhealthy options that can lead to depression and thoughts of suicide. If you are looking for healthy coping skills, it is important to remember:
They help you manage the stressors in your life.
They are personal.
You need multiple coping skills.
The following suggestions can help you fill your toolbox.
Practice Mindfulness
Meditation is a practice that uses mental and physical techniques to clear or focus the mind. Mindfulness meditation focuses on the moment and uses the mind and senses to experience the immediate surroundings without interpretation or judgment. A recent study found that mindfulness is effective at reducing anxiety, worry, and stress.
Many groups begin mindfulness practices with a five-sensory exercise using the following steps:
Begin by thinking of five things you can see.
Then, listen to four different sounds.
Concentrate on three things you can feel.
Focus on two things you can smell.
End with one thing you can taste.
Keeping your mind occupied with interacting with the world around you helps counter the stressors in your life.
Move Your Body
Coping skills can also include physical activity, which is good for mental and physical health. The endorphins released during physical activity create feelings of well-being that can reduce stress and boost self-esteem. Participating in group sports can also provide social connections that are essential for positive mental health. Physical activities may include any of the following:
Walking
Running
Biking
Hiking
Swimming
Skiing
Dancing
Yoga
For the more adventurous, there are activities such as rock climbing and hang gliding. What matters is moving your body to release endorphins for an improved feeling of well-being.
Do Something Creative
Creative expression helps reduce stress and improve mood. It can help manage depression and anxiety. Creative outlets can produce a feeling of accomplishment and minimize negative thoughts. For some, these coping skills can serve as an emotional release.
Creative outlets include:
Writing
Painting
Gardening
Cooking
Dancing
Crafting
Photography
Theater
Music can be relaxing, whether listening, playing an instrument, or composing a song.
Try Breathing Exercises
Deep breathing is often part of other coping skills or relaxation strategies; however, it can be used alone during stressful moments, such as before a job interview or exam. For example,
Inhale air through the nose to fill the lungs.
Hold your breath for three to five seconds.
Exhale the air in your lungs.
Repeat the exercise until your feelings of anxiety or tension are reduced.
Using the abdominal muscles as part of deep breathing allows a full oxygen exchange and can keep the lungs clear. Shallow breathing does not fully exercise the diaphragm and can often cause shortness of breath, which can lead to anxiety or panic attacks.
Connect With Others
Support networks help us navigate the not-so-great moments and celebrate the happy events in our lives. They provide a sense of belonging and safety and connect us to a larger group. Support groups are there to help us through life's transitions.
Family and friends form the core of most support networks; however, adding others strengthens our networks. As we take on different roles, such as caregiving or parenting, we can seek support from those sharing the same experiences. Maintaining a solid support network means adjusting our members to address life's changes.
Spend Time in Nature
Stress causes our sympathetic nervous system to activate, raising blood pressure, heart rate, and blood sugar. However, a few minutes in nature can regulate the nervous system. That means stepping outside can have an immediate impact on our stress levels.
Nature can help you manage emotions and improve cognitive functions such as memory or creativity. As coping skills, spending time in nature frees your mind to think more clearly. Anyone living in an area known for its natural beauty, such as Colorado, can easily incorporate this skill into their toolbox by simply stepping outside.
Practice Gratitude
Gratitude is another way to lower the level of stress hormones in the body. When you are in a situation that triggers your "fight or flight" response, your adrenal glands release more cortisol, increasing glucose in your bloodstream. Chronically high levels of cortisol can lead to digestive or heart problems.
Studies indicate that expressions of gratitude help lower cortisol levels by 23%, reducing the chance of stress-related health problems. Focusing on what is positive in your life is the beginning of a daily gratitude exercise.
You can use any of the following to promote gratitude:
Keep a gratitude journal.
Write a thank-you note.
Make gratitude a daily practice.
Demonstrate feelings of gratitude.
Thinking about all the things that go right in your life promotes a sense of well-being and happiness.
Coping Strategies for Improved Mental Health and Suicide Prevention
Life is full of challenges, but it's also full of opportunities. With healthy coping skills, you can overcome challenges to your mental health. By being open to support from others, including mental health care professionals, you add resources to your toolbox to tackle life's obstacles and prevent thoughts of suicide.