No Rain, No Rainbows: 10 Coping Methods for Beginners

There’s no easy way about it. Life is hard.

While challenges can build character, make us more resilient and even better at problem solving, it can also make us feel overwhelmed, stuck, or worried about the future. 

Here are some tried and true coping methods for when times get tough:

• Try box breathing: Take intentional breaths to reset your nervous system. Inhale through your nose for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold with empty lungs for 4 seconds. Repeat for 3-5 minutes.
  
• Move your body: Stretch, shake it out, dance, or walk the dog (is it time to get a dog?). Movement does not have to be rigorous to be impactful.
• Take a break: Sometimes stepping away can give you the time and space to recognize  your true feelings. Change up the scenery, try something new, and let your mind be at ease.  This can be especially helpful if you’re pausing on an argument, a difficult task, or social media.
  

• Recognize your emotions: “I’m feeling sad. I’m feeling anxious. I’m feeling angry.” Naming your emotions can help you feel more in control. Go a step further and figure out the why.
• Write it out: Journaling can help you clarify your thoughts, process emotions, and create perspective. A pros and cons list may help you weigh your options and make a decision. Sketching or drawing can help us work through and release emotions that are difficult to talk about.
• Talk to someone: A trusted friend, a close family member, your therapist, or local support group. Give the people who care about you a chance to show up for you. The good ones always do.
• No negative self talk: If you wouldn’t say it to a friend, you shouldn’t be saying it to yourself either. Our thoughts and words can have a big impact. Treating ourselves with more kindness and compassion allows for more grace in our lives. 
• Take comfort in familiarity: Take a bath, light a candle, cozy up with a book, put on your favorite show, make a cup of tea, cuddle up with your companion (or companion animal).
• Go to bed: Take a nap, wallow (just a little bit), scream into a pillow, REST. Our time doesn’t always have to be productive to be valuable. 
• Maintain the basics: Are you eating? Are you sleeping? Did you brush your teeth? Did you change your clothes? Did you take your meds? Have you had enough water today? Listen, that is a lot of things to do in a day, and we are proud of you for doing your best.