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everybody happy Thursday now today's
video is actually really cool and I'm
super excited about it but before I get
into that are you new to my channel make
sure you're subscribed and have your
notifications turned on know that little
Bell thing turn them on because I put
out videos on Mondays and on Thursdays
and I want to make sure you know about
it but let's get into this very exciting
idea and I receive today's question on
YouTube I think but it says Kati it'd be
super cool to do a video like 25 coping
skills I sent a lot of time trying to
find healthy coping skills and as usual
overthought it to the point that I
figured there were no other skills that
I could do and I really wanted to talk
about this because I mentioned coping
skills all the time and so many videos
yet I'm pretty sure that I haven't
actually ever defined it or given you
some ideas or options to help get you
started first let's define coping skill
a coping skill is any characteristic or
behavioral pattern that enhances a
person's adaptation meaning that if we
feel stress all the time we can create
those defense mechanisms or coping
skills to help us better manage or
lessen the stress these can be
distraction techniques or tools to help
us process through all that we may be
feeling due to the two types of coping
skills those distraction techniques as
well as the process I'm going to break
these into two sections in the first
section will be all about distraction
techniques so let's jump into those
number one go in for a walk
not only is this good for your physical
health walking and give it gets you
vitamin D by the way do you know how
important vitamin D is for your mental
and physical health please get your
blood work done and talk to your doctor
because it's so so important but anyways
getting some fresh air moving your body
and getting away from any of your
unhealthy coping skills you know like
being around your self injury tools or
food to binge on or alcohol to drink it
can be a great distraction and number
two painting your nails this works if
you struggle with purging in particular
or self-injury as well as many other
issues
it makes us focus on one thing and then
we can't do much with our hands until it
dries and by then may
that intense stress or urged to act out
has passed us by
number three blowing bubbles yes I know
children love this but adults can love
it too and it's actually really relaxing
to watch the bubbles grow just go out
into the air and burst and even have my
patience sometimes imagine that their
issue is that bubble and when it pops
they let that bad or stressful thought
go away to number four read a good book
or listen to a wonderful audio book this
is a great way to escape the world that
you're in and live in a more exciting or
happy one that's why I love Harry Potter
so much I mean come on who doesn't want
to live in a world where you can do
magic and hide under an invisibility
cloak when you don't want to get caught
number five
exercise obviously this can only be done
if it's okay with your doctor and your
body but moving and exercising regularly
can lower our blood pressure release
endorphins which can help boost our mood
and reduce any pain may be feeling
number six deep breathing or breathing
techniques I personally love the four by
four breathing you know when you breathe
in for four hold it for four and breathe
out for four but find one that works for
you and give it a try and if you need
more energy instead of needing to relax
you can try the Breath of Fire technique
I'll link my video it's an oldie but a
goodie
in the description so you can click over
there and check it out number seven
watching your favorite show or video
series just like reading watching a TV
show or a series can get us out of our
head and away from our world and allow
us to live you know and another one for
a little while number eight draw or
doodle I am terrible at drawing terrible
but doodling can be great and it doesn't
require any artistic talent draw loops
flowers animals or whatever you like to
do too number nine color duh you knew
this one was coming I personally loved
color and it's just such a great
distraction there's just something about
feeling a crayon or colored pencil on
paper that's so relaxing to me so maybe
give it a try and see if it works for
you too number ten do a crossword puzzle
or really any puzzle that you like there
are whole books and websites catered to
puzzles so if you need your brain to be
challenged a little bit in order for you
to truly be distracted maybe this one's
the one for you number
writing down some positive or
motivational quotes and sticking them up
all over the house not only do we know
that writing down happy or positive
things like the actual act of writing
can improve our mood but putting them in
places that we will see and read each
and every day can help us feel better
and better able to overcome any
unhealthy urge number 12 cleaning your
house I know many of you just hit from
this video and pretend you didn't hear
me but cleaning if you find it relaxing
and enjoyable can really help and be a
great distraction also you can be really
proud afterward at how nice and clean
your place looks 13 playing music or
even creating new playlists this can be
really relaxing and focus our mind on
something other than the stress or
upsetting issue at hand this tip can
also be a way to process through all
that you may be going through because
music can be a great way to express all
that we're feeling and get it out of our
own head and with that let's move into
the processing type of coping skills
number one is to write a friend a nice
card this will not only brighten their
day when they receive it but it can also
help you focus on someone positive in
your life and remind you that you're not
alone with all they're going through
number two call or text a friend and I
know you don't like this but calling is
preferred this helps us connect and
possibly vent to someone that we care
about and who cares about us whenever
I'm creating a safety plan with one of
my patients I have them write down five
different people that they could call or
text and that way one is bound to be
available when they need them even if
it's 3:00 in the morning
number three impulse logs I know I've
talked about these before but I don't
know if I've ever really gone into
detail about how they work now these
logs will first ask you what your
impulse was for example to self injure
lash out at a friend etc then what it is
you would hope to get out of doing the
impulse what it is you're trying to
express like what it is that you're
really feeling or hoping to get out by
doing that unhealthy thing then what you
could do instead and how you feel after
having filled it out these impulse logs
are amazing and not only help us process
through what we may be feeling and going
through but they slow our impulses down
so we don't make a decision
panic number four use feelings charts we
can often feel so overwhelmed by life
that we don't take a second to even
consider what we're going through
slowing down and taking time to go
through all the emotions that may have
come up that day can help us better see
why we are feeling sad mad or elated
about that day taking stock of it all
can just keep us in closer touch with
ourselves and our experiences number
five
journaling you knew this one was coming
and as long as we don't ruminate too
much because journaling can sometimes
make that worse it can be helpful to
write out all that has happened that day
or week how you're doing and what you're
grateful for
it just helps us get it out of our head
and see it on paper so that we can let
it go and move forward if you didn't
know I started a text messaging Club you
can sign up it's $5 a month and I text
you twice a week once a week is kind of
a motivational keep you going thing and
the other time is a journal prompt so if
you struggle to get started that could
be a great way to you know get on the
journal wagon I'll put the link in the
description you can check it out and see
if it's something that works for you
number six
feeling word collages I've talked about
these before as well but these are a
great way to process through an emotion
that we may have been experiencing so
take a piece of paper write the emotion
word in the middle and then fill in the
rest of the paper with other words or
pictures that you associate with that
feeling word you could even add in
certain memories that may come up while
you're doing this collage and putting
that together
number seven write down two to three
things you like about yourself in your
situation sometimes all we need is a
shift in our mind and moving it on to
more positive and uplifting thoughts so
doing this can help shift our thoughts
that way in the morning and at night so
it kind of bookends our entire day
number eight talking to a therapist I
know this one may take a bit more
planning but seeing a professional could
help us cope with all that we may not be
able to cope with on our own so please
reach out speak up and start seeing
someone it helps so much number nine
taking stock of how an emotion feels in
our body I've had many of my
clients do this when trying to focus in
on it like an actual emotion word or an
emotion itself is just too overwhelming
or they don't even know where to start
or how to describe it instead I may ask
them to tell me how their neck feels is
it tight
is it loose how about your hands are
your feet by taking stock in our body
and working to relate it to what's
happened that past day week or even year
we can sometimes more easily connect to
our emotions and how it's affecting us
physically it can even help explain why
we might be extra achy or tired at that
particular time and number 10 write a
letter to your younger or older self
this can help to give us perspective
share insights and advice and even see
how much progress we've made in therapy
we can also do this to help us heal our
child self and give them the love and
support that they so desperately needed
writing a letter to another time can
also help us get unstuck so that we can
finally move past that really difficult
trigger or the issue that has
continually held us back number 11 write
letters to those who are upsetting us
still but never send them you can of
course tear them up or burn them or
whatever but it can help to get it out
you know get out all that you've been
wanting or needing to say but you never
got the chance to and by not sending
those letters it gives us the freedom to
express it all without holding anything
back so be raw be honest maybe even cry
or scream while you write them this is
one that I myself have done over and
over throughout the years and it's
really helped me move on from past hurts
now I know you realize that was only
twenty four ideas so please leave the
25th and the comments down below what
coping skills do you find to be the most
helpful for you because with your
experience and my expertise we will keep
working together towards a healthy mind
and a healthy body and I will see you
next time bye