Building Healthy Coping Skills: Replacing What No Longer Serves You

We all develop coping strategies to deal with stress. Some are helpful, and some may work in the short term but cause problems long term (like avoidance, substance use, or shutting down emotionally).

The goal isn’t to judge your coping—it’s to expand your toolbox.

Types of Healthy Coping Skills

1. Problem-Focused Coping
Use this when you can change the situation:

• Making a plan

• Setting boundaries

• Asking for help

2. Emotion-Focused Coping
Use this when you can’t control the situation:

• Deep breathing

• Journaling

• Talking it out

3. Self-Soothing
Engage your senses:

• Listen to calming music

• Take a warm shower

• Light a candle or use essential oils

Create Your Personal Coping Plan

Ask yourself:

• What helps me feel calm?

• What helps me feel grounded?

• What helps me feel supported?

Write down 3–5 go-to strategies you can use when things feel overwhelming.

Start Small

You don’t need to change everything at once. Even replacing one unhealthy coping habit with a healthier one is progress.