30 Coping Skills – How To Manage Stress Effectively

There’s a saying that “When life gives you lemons, make lemonade”. But that’s easier said than done. Maybe you failed an exam you studied hard for, or you fought with your best friend. Sometimes the negativity we feel or the stress that builds from life’s challenges can become overwhelming.

I cannot stress this enough – your mental and physical health is probably the most important thing above anything else!! I understand it’s hard to manage our emotions when we’re dealing with a lot…but we need to build a way to recover from the stress and negativity.

My coping skill has always been to sing in times of stress. Since childhood, music has been my main source of relief, and I was captivated by the ability to channel my thoughts and feelings into lyrical words and notes through the power of singing. But I recognize that’s not for everyone. 

Today, I present 30 coping skills I found effective when coping with stress and negativity.

Table of Contents

1) Take a Walk

Go for a stroll at a nearby park or just around the neighborhood. Surrounding yourself in nature can do wonders. Enjoy the greenery and breathe some fresh air. 

• Some key pointers:
• Instead of mindlessly wandering around, try lifting your head and looking at the clouds above you. Relax your shoulders and appreciate the beautiful view above.

While walking, I also recommend trying the rainbow walk exercise. The goal is to identify objects in the colors of the rainbow during your walk. This is a great way to practice mindfulness and be in the present. The point is to notice your surroundings without judgment. You would be surprised how colorful the world would look after this exercise!

As a college student, I love to take walks between classes. I create mindful moments by putting my phone down and noticing how my shoes touch the ground or how the wind brushes through my hair. This is how I refresh in between classes and get ready for the next.

2) Meditate before sleep

Meditating is the perfect way to give yourself peace of mind. I find it most effective when I meditate right before bedtime so that I can fall asleep faster in a relaxed state. You could follow along to free meditation audio online or meditate on your own whenever you like.

I recommend the 3-minute breathing meditation method. Sit cross-legged with your spine straight and place your hand on your stomach. Inhale slowly and deeply through your nose. As you breathe, focus your attention on your body. Start with the head, face, neck, and shoulders, then move down to the chest, lower back, feet, and toes. Check for any tension. 

If you want to practice deep breathing, you can use your stomach to belly breathe, your chest and lungs to breathe more, and then exhale altogether. You should feel your stomach expand for the first half, then your chest moving up for the latter half. 

3) Journal

Even small things can ruin our day, like a bad haircut. If you don’t have anyone around to vent to, try getting it off your chest by writing it out in a journal or diary. This gives you time to cool your head and carefully think through what made you stressed or upset. Let out your unconscious thoughts and freely write whatever you want.

Some questions to ask yourself when journaling:

• What happened? Describe the situation.
• Are you feeling any emotions? If so, which ones? 
• Why are you feeling that way?
• How can you make the situation better?

This is only for you to look at, so you can be as vulnerable as you like.

4) Take a hot bath

Or even better, treat yourself to a hot tub! The warm water can wash away your concerns, putting your mind at ease. Your body feels more relaxed too because the blood is flowing throughout. I always look forward to my hot tub sessions because it helps improve my mental and physical health.

5) Listen to music

We listen to music every day, so this may be something you do already. Put on your favorite song, and just enjoy! Sing along, or follow along to the lyrics. 

Finding the right song for the right mood is important. I find listening to slow songs when sad can help me validate my feelings. Others have found listening to upbeat songs when sad can help them manifest happy thoughts. Try both and see what’s right for you.

6) Cuddle with pets

Our furry friends can bring us so much comfort in times of stress. I remember reading an article about how simply petting a dog for 5 minutes can reduce your stress level and increase oxytocin. Some pets even seem to know when you’re upset and come sit near you. Everyone needs a little cuddle.

I once had a pet guinea pig. It was the cutest ever! Just holding it in my arms made my day.

7) Organize or clean your room

Being productive may help you feel like you’re taking action. Maybe this is a good opportunity to clean your room and put everything where it belongs.

If you want to make this a habit, start by fixing your bed every morning. It feels good knowing that you started the day right.

8) Stare at the wall

Trust me, this may sound crazy but doing nothing can sometimes help clear your mind. You can also stare out the window and people watch or observe. It doesn’t even have to be a wall. Allow some distance from passing thoughts by just staring at something.

9) Play a sport

If you like to get competitive, try playing a team sport with your friends. It may feel good to accomplish something as a team.

Walking or playing a sport can be substituted with exercising. You could also hit the gym and focus on working out. As long as you’re moving your body and getting the blood flowing, that’s all that matters. Personally, I love getting out and breathing some fresh air by taking a walk to reset my mindset rather than staying indoors at a gym. Plus, walking outside can get you some sunshine and vitamin D.

10) Take a nap

Take a 30-minute nap. Sleep it through until you forget about the negative thoughts. Get some rest for both your mind and body.

If you didn’t know, sleep can promote our well-being by regulating our emotional health. It reduces the emotional significance of events and makes you more rational by increasing cognitive control of the brain. Sleep deprivation can be disastrous, leading to poor decision-making and lowered creativity. 

Secure at 7-8 hours of sleep per night, the recommended hours for adults (and yes, that includes college students).

11) Wash face with cool water

If you don’t feel like spending a long time taking a hot bath, then splashing water a few times on your face could also help you refresh. This method also works when you’re tired and want to stay awake.

12) Read a book

Indulge in reading a book or story. You could also read aloud and follow along with the words, or get an audiobook to read it for you. Self-help books are also a great way to discover more about yourself and become better.

13) Hug a friend or family member

My favorite thing to give is a big hug to my friends or family. The people who receive hugs often feel an increase in oxytocin and happiness levels. Hugging a pillow or stuffed animal can also have the same effect.

I have the cutest penguin stuffed animal from Jellycat that I hold on to every day. It instantly makes me feel a lot better!

14) Make a list of goals for the week

If you want to become productive but are not ready to take action, make a to-do list for the week. Whether that’s shopping for groceries, doing laundry, or finishing assignments, write everything down on your list and start planning when to check them off. This is way better than sulking about what was annoying you.

15) Color therapy

You don’t have to be an artist to try coloring. Just mindlessly filling in a color book by following instructions could also help relieve stress when you look at your final masterpiece. Some colors, like blue or green, are known to have a soothing effect that calms your anxiety.

CONTINUE READING for Part 2 of 30 Coping Skills!

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