Life is a series of highs and lows, but what if the ratio of lows has been higher than the highs? Then distress happens. You have the power over yourself. Here are15 Coping Skills in Times of Distress.

2. Life is a series of highs
and lows, but what if the
ratio of lows has been
higher than the highs?
Then distress happens.

3. Stress is a part of life. We can’t get away with
it. It is a normal bodily process, affected by our
situations and environment. However, it is
something that we should never tolerate. We
have to learn how to deal with them, we have to
cope so we can live a fulfilled and happy life.

4. You have the power over yourself. Here are15
Coping Skills in
Times of Distress.

5. 1.AcceptanceAcceptance means being
willing to experience a
situation as it is, rather than
how we want it to be.

6. 2.DistractionDistraction helps us feel
better by diverting our
attention away from the
distressing thoughts.
Mow the lawn, clean the car,
do some gardening!

7. 3.Expressyourself physically
 Bang a drum!
 Scream, shout or sing
loudly!
 Rip up a phone book or
newspaper
 Dance energetically to
loud music.

8. 4.Be positive!Look at each obstacle you
encounter as a learning
experience.
E.G.
you may not have done well
on your mid-term exam, but
that has motivated you to
study harder and ace your
final exam.

9. 5. Take it one step
Make the choice not to over-
react to stressors and deal
with them one at a time.
Take a few breaths and carry
on.
at a time.

10. 6.Communicate!Don’t ruminate or bottle up
your emotions, as this will
lead to an explosion later on.

11. 7.Positive self-talk
 I can get through this, I’ve
managed before and I can
now.
 I don’t need to do this, it’ll
only make it worse
afterwards.
 I’ll regret it and feel awful
later.
 It helps for a few minutes, but
then it just makes it worse in
the long run.
 I don’t want to end up at the
hospital again.
 I can cope for another hour –
I can take one hour at a
time.

12. 8. Make connections
Social support is key!
with people.

13. 9. Deal effectively
Learn from your mistakes and
apply them to future decision
making.
with mistakes

14. 10.Develop self-discipline
Train yourself to study harder in
preparation for your final exam,
or train yourself to work out four
times a week to lose those
pounds you gained since last
Thanksgiving dinner!
and control

15. 11.Stop blaming
Blaming will never solve a
problem. Stop blaming
yourself or others for the
situation.

16. 12.Self Soothing
 Have an early night.
 Eat something you haven’t
tried before.
 Listen to some favorite
(calming or uplifting) music.
 Try a new newspaper or
magazine.
 Have a bath or shower.
 Use aromatherapy oils.
 Massage your hands or feet.
 Write a list of things you have
achieved, great and small.
 Soak your feet.
 Make a list of things that you
can be thankful for.
 Paint your nails.

17. 13.Get outGet out of your comfort
zone. Watch a concert. Join
a leisure center or health
suite, change your routines
into something more
exciting.

18. 14.Unleash your inner
Write – prose, poem, story,
music, journal, diary, weblog,
whatever comes into your head.
You can take up a new hobby,
learn a new language.
There are plenty of good stuff
that awaits you.
Creativity.

19. 15.Maintenance!Practice, practice, practice
for a long life of resilient
living!

20. Learn the art of being positive!
Visit my blog at:
http://patricemfoster.com/

21. SOURCES:
http://mindfuloccupation.org/coping-skills-in-times-of-stress/
http://www.getselfhelp.co.uk/distresstolerance.htm
http://www.humanstress.ca/stress/trick-your-stress/steps-to-
instant-stress-management.html