Negative and Positive Coping Skills

Negative Coping Skills

Diversions

  1. Procrastination
  2. Abusing Drugs and/or alcohol
  3. Wasting time on unimportant tasks

Interpersonal (With Others)

  1. Blaming
  2. Isolating/withdrawing
  3. Mean or hostile joking
  4. Gossiping
  5. Criticizing Others
  6. Manipulating Others
  7. Refusing help from others
  8. Lying to others
  9. Sabotaging plans
  10. Being late to appointments
  11. Provoking violence from others
  12. Enabling others to take advantage of you

Cognitive (Of the mind) 

  1. Denying any problem
  2. Stubbornness
  3. Black and white thinking
  4. Catastrophizing
  5. Overgeneralizing

Tension Releasers 

  1. Tantrums
  2. Throwing things at people
  3. Hitting people
  4. Yelling at others
  5. Destroying property
  6. Speeding or diving recklessly

Intrapersonal 

  1. Making fun of yourself
  2. Self-sabotaging behaviors ‘
  3. Blaming yourself

Indulging 

  1. Spending too much
  2. Gambling
  3. Eating too much
  4. Setting dangerous fires

Positive Coping Skills 

Diversions

  1. Write, draw, paint, do photography
  2. Play an instrument, sing, dance
  3. Take a shower or a bath
  4. Garden
  5. Take a walk, or go for a drive
  6. Watch television or a movie
  7. Watch cute animal videos on YouTube
  8. Play a game
  9. Go shopping (but don’t over spend)
  10. Clean or organize your environment
  11. Read
  12. Take a break
  13. Talk with someone you trust
  14. Set boundaries and say “no”
  15. Write a note to someone you care about
  16. Be assertive
  17. Spend time with friends and/or family
  18. Serve someone in need
  19. Care for or play with a pet
  20. Role-play challenging situations with others
  21. Encourage others

Cognitive (Of the mind)

  1. Make a gratitude list
  2. Write a list of goals
  3. Take a class
  4. Reward or pamper yourself when you are successful
  5. Write a list of pros and cons for decisions
  6. Write a list of strengths
  7. Accept a challenge with a positive attitude

Tension Releasers 

  1. Cry
  2. Laugh
  3. Pray or meditate
  4. Eat healthy foods
  5. Get into a good routine
  6. Eat a little chocolate
  7. Limit caffeine
  8. Deep/slow breathing
  9. Get enough sleep
  10. Enjoy nature

Limit Setting 

  1. Schedule time for yourself
  2. Prioritize important tasks

Credit: lithiumxbpd