Practical tools for everyday life. Clients at Covenant BHRF learn and practice 90 of the most common coping skills that support mental, emotional, and behavioral wellness — each with when to use it, what it is, how it helps, and how to use it.
Calm & Relaxation
- Deep breathing and breath counting — count 1 on inhale, 2 on exhale to calm the mind
- Deep relaxation — lie down, breathe deeply, and relax each muscle group
- Visualization — close your eyes and picture your happy place
- Counting backwards — start at 100 and count back by 7s to interrupt panic
- Listen to nature sounds or calming music
- Meditative coloring — color patterns mindfully to reduce anxiety
- Practice yoga or morning stretches
- Take a warm bath — soak with Epsom salt to relax muscles and ease stress
- Breath focus with an object — hold an object and focus on your breath
- Grounding skills — use your senses to return to the present moment
Movement & Physical
- Exercise regularly — boosts mood and physical health
- Practice mindful walking — walk slowly, notice sights, sounds, and smells
- Go on a bike ride — fresh air and exercise in a safe place
- Play volleyball or sports — join a game and play with others
- Use a stress ball — squeeze for 30 seconds and repeat to release tension
- Stretch in the morning — 5–10 minutes to start the day feeling better
- Stay hydrated — drink water throughout the day for energy
- Watch the sunrise or sunset — spend time in nature's beauty
- Take a time-out when overwhelmed
- Get enough sleep and follow your daily routine
Mind & Creativity
- Write in a journal or answer a daily journal prompt
- Read a book — 15–30 minutes when bored or needing inspiration
- Watch a movie — pick one, get comfortable, and enjoy a break
- Write a to-do list — organize thoughts and prioritize tasks
- Write down worries — 10 minutes, then let them go
- Do a word search or play a board game
- Make a vision board — collect images and words that inspire you
- Build something — Legos, crafts — to relieve stress and boost creativity
- Learn something new — take an online course or read about a new topic
- Listen to podcasts — expand knowledge and relieve stress
- Do creative activities and limit screen time
People & Support
- Talk to a counselor — schedule a session for guidance and emotional relief
- Spend time with family — quality time with loved ones builds connection
- Use peer support and join support groups
- Volunteer — helping others boosts self-esteem and creates meaning
- Write a gratitude letter — thank someone and strengthen relationships
- Practice kindness — hold the door, give a compliment, help someone
- Practice boundaries — say no or set limits to protect your well-being
- Communicate clearly when someone disrespects your limits
- Ask for help — you are not alone
Positive Mindset
- Use affirmations — repeat positive statements out loud daily ("I am enough")
- Practice gratitude — write three things you are grateful for each day
- Compliment yourself — say three positive things about yourself
- Reflect on past successes — read about your achievements for motivation
- Reflect on your values — write down your top five to guide decisions
- Use positive self-talk — encouraging, realistic thoughts instead of self-criticism
Daily Life & Self-Care
- Clean your room — 15–30 minutes of organizing creates calm and focus
- Practice self-care — take a bath, read, or do what you love
- Make a meal plan — plan meals for the week and shop accordingly
- Organize finances — review bills and budget for clarity and peace
- Practice saving money — set aside a small amount regularly
- Eat healthy meals and keep a consistent routine
Build Your Coping Toolbox
Coping skills help most during stressful times, when emotions feel strong, in daily challenges, and in building a better you. Keep your list handy, practice daily, and create your own personal coping toolbox.
- Coping skills are tools, not solutions
- Use what works for you
- It's okay to try new skills
- You are not alone — ask for help
You matter! Every small step counts. You have the power to heal and grow.