Coping Skills to Stop Everyday Stress from Spiraling

Life’s stressors can send anyone into distressing thoughts and feelings that can be difficult to handle. But the right coping skills can help us decrease anxious and depressed feelings, increase self-esteem, manage anger, and improve overall well‑being.

CBT (cognitive behavioral therapy) is a good way to learn effective coping skills. CBT is a type of psychological treatment that focuses on the relationship between unhelpful patterns of thinking, feelings, and behavior, and how they all influence each other.

Using CBT coping skills helps you to change your thoughts for the better, decrease anxious feelings, and deal with stressful situations.

Reframing

Cognitive reframing involves looking at a situation from a slightly different perspective to identify alternative (often more positive or less distorted) ways of understanding it. 

Ask yourself questions to challenge the thoughts: Do I have any evidence to support that? Are there any other (more positive) explanations? Over time, you’ll be able to replace unhelpful thoughts with more positive and helpful ones.

Journaling

Write down your current thoughts, what you think caused them, and how you’re feeling because of them. How your thoughts relate to your feelings and actions is essential knowledge and key to making a change for the better.

Journaling can also be a strategy to deal with rumination. Try setting a timer for 5 minutes and writing down whatever is on your mind. Then, look at the list and challenge those thoughts by reframing to reduce negative thoughts and feelings.

Exposure

Exposure therapy is a treatment that gradually exposes someone to situations, objects, or thoughts that trigger anxiety, such as heights or social situations.

Done under a mental health provider’s guidance, gradual exposure can help to reduce the intensity of that fear response over time.

Deep breathing

Through deep breathing, you can release tension and stress that can contribute to unhelpful or negative thoughts.

Deep breathing can also help you redirect your thinking to stop challenging thoughts and ease anxiety.

Become aware of your breathing and then take five deep breaths letting the air flow all the way into your belly.

Guided Imagery

Visualize yourself in one of your favorite places, maybe a peaceful beach or deep green forest. Notice the colors and textures of the scenery, how it feels to sit and take a few breaths there. Stay in your imaginary paradise for a few minutes and let go of your anxious thoughts.

Behavioral Activation

Your behavior can directly affect your thoughts and feelings. Engaging in certain activities can help to improve your mood and lessen stress.

You may not “feel like it,” but you know that going for a walk can help you feel more accomplished or connected or seeing a friend will help you feel more upbeat or supported.

Next time you’re feeling stuck in a spiral of unhelpful thoughts, feelings, or behavior, try one of these coping techniques and discover which works best for you.