Negative Coping Skills
Diversions
- Procrastination
- Abusing Drugs and/or alcohol
- Wasting time on unimportant tasks
Interpersonal (With Others)
- Blaming
- Isolating/withdrawing
- Mean or hostile joking
- Gossiping
- Criticizing Others
- Manipulating Others
- Refusing help from others
- Lying to others
- Sabotaging plans
- Being late to appointments
- Provoking violence from others
- Enabling others to take advantage of you
Cognitive (Of the mind)
- Denying any problem
- Stubbornness
- Black and white thinking
- Catastrophizing
- Overgeneralizing
Tension Releasers
- Tantrums
- Throwing things at people
- Hitting people
- Yelling at others
- Destroying property
- Speeding or diving recklessly
Intrapersonal
- Making fun of yourself
- Self-sabotaging behaviors ‘
- Blaming yourself
Indulging
- Spending too much
- Gambling
- Eating too much
- Setting dangerous fires
Positive Coping Skills
Diversions
- Write, draw, paint, do photography
- Play an instrument, sing, dance
- Take a shower or a bath
- Garden
- Take a walk, or go for a drive
- Watch television or a movie
- Watch cute animal videos on YouTube
- Play a game
- Go shopping (but don’t over spend)
- Clean or organize your environment
- Read
- Take a break
- Talk with someone you trust
- Set boundaries and say “no”
- Write a note to someone you care about
- Be assertive
- Spend time with friends and/or family
- Serve someone in need
- Care for or play with a pet
- Role-play challenging situations with others
- Encourage others
Cognitive (Of the mind)
- Make a gratitude list
- Write a list of goals
- Take a class
- Reward or pamper yourself when you are successful
- Write a list of pros and cons for decisions
- Write a list of strengths
- Accept a challenge with a positive attitude
Tension Releasers
- Cry
- Laugh
- Pray or meditate
- Eat healthy foods
- Get into a good routine
- Eat a little chocolate
- Limit caffeine
- Deep/slow breathing
- Get enough sleep
- Enjoy nature
Limit Setting
- Schedule time for yourself
- Prioritize important tasks
Credit: lithiumxbpd