Five Essential Types of Coping Skills to Support Your Mental Health Journey

Cara Gruhala
Jan 9
5 min read

Updated: 5 days ago

When life feels overwhelming, finding ways to manage stress and emotions can make a big difference. Coping skills are tools that help you navigate difficult moments, reduce anxiety, and build resilience. Everyone’s mental health journey is unique, but certain coping skills can support you no matter where you are on that path. This post explores five essential types of coping skills: calming skills, thinking skills, movement, connection, and distraction. Each offers practical ways to feel more grounded and in control when challenges arise.

Sometimes when clients come to counseling they think most of counseling will be about coping skills. Some clients cringe because they think it's a "buzzword" that's overused and they're hesitant to discuss. Coping skills CAN be a part of therapy, but therapy is more than just coping skills. Read on to learn more about how we discuss coping skills with clients.

Calming Skills to Ease Stress

When emotions run high, calming skills help bring your body and mind back to a peaceful state. These techniques reduce physical tension and slow down racing thoughts. You can practice calming skills anytime, whether you’re at home, work, school, or out and about.

Examples of calming skills:

Deep breathing: One of my favorites is 4-7-8 Breathing. Breathe in through your nose for a count of four, hold for a count of seven, and slowly breathe out your mouth for a count of eight. Repeat several times. If you can't make it to eight, just know that breathing out for longer than you breathe in sends safety signals to your brain.
Progressive muscle relaxation: Tense and then relax different muscle groups, starting from your toes and moving up to your head.
Grounding exercises: Focus on your senses by naming five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste.
Mindfulness meditation: Sit quietly and pay attention to your breath or a simple phrase, gently bringing your focus back when your mind wanders. The point is not to do it perfectly, but to practice returning to the present when your mind shifts to other things.

These calming skills help interrupt the stress response and create space to respond thoughtfully instead of reacting impulsively.

Thinking Skills to Shift Perspective

Our thoughts shape how we feel and act. Thinking skills teach you to notice unhelpful patterns and replace them with more balanced, realistic ideas. This can reduce feelings of anxiety, sadness, or anger.

Ways to practice thinking skills:

Challenge negative thoughts: When you catch yourself thinking “I can’t handle this,” ask if that’s really true or if there’s evidence to the contrary. This can be hard at first. Notice if there is even space for the initial thought to be less than 100% true.
Reframe situations: Instead of “I failed,” try “I learned something important and can try again.”
Set realistic goals: Break big problems into smaller, manageable steps. Be sure to celebrate even the small steps.
Practice gratitude: Write down three things you appreciate each day to shift focus toward positive experiences. Some families like to make this a verbal practice together by taking turns sharing during dinner or bedtime routines.

Using thinking skills regularly builds mental flexibility and helps you respond to challenges with more confidence.

Movement to Boost Mood and Energy

Physical activity is a powerful way to support mental health. Movement releases feel-good chemicals in the brain and helps reduce tension. You don’t need intense workouts; even gentle movement can make a difference.

Ideas for incorporating movement:

Take a 10-minute walk outside, noticing the sights and sounds around you.
Stretch your body while listening to calming music.
Try yoga or tai chi to combine movement with mindfulness.
Dance to your favorite song, letting yourself move freely.

Movement can break cycles of worry or sadness by shifting your focus and energizing your body. In the context of therapy all movement counts. Remember, too intense of movement too often can, in some people, increase stress hormones like cortisol. Listen to your body and be sure to plan for rest as well.

Connection to Feel Supported

Humans are social beings, and connection plays a key role in mental well-being. Reaching out to others can provide comfort, perspective, and a sense of belonging.

Ways to build connection:

Talk with a trusted friend or family member about how you’re feeling.
Join a support group, either in person or online.
Volunteer or participate in community activities.
Practice active listening when others share their experiences.

Even brief moments of connection remind you that you’re not alone and that support is available.

Distraction to Create Space

Sometimes, stepping away from distressing thoughts or feelings can help you regain balance. Distraction doesn’t mean avoiding problems forever, but it can provide a break when emotions feel overwhelming.

Healthy distraction techniques include:

Reading a book or listening to an audiobook.
Engaging in a hobby like drawing, cooking, or gardening.
Watching a favorite movie or TV show.
Doing puzzles or playing games that require focus. Video games can absolutely count here too!

Distraction gives your mind a rest and can help you return to challenges with a clearer head.

Building these five types of coping skills takes practice, but each one offers a way to support your mental health in everyday life. You might find some skills work better for you than others, and that’s okay. The goal is to have a toolbox of strategies you can turn to when you need them. I have shared the example with clients that I've sometimes been known to sing in my car alone to distract myself when on my way to a stressful medical appointment. I often choose to switch to another tool once I enter the building so as not to offend anyone with my less than pitch perfect singing voice :)

Remember, coping skills are part of a larger mental health journey. If you find yourself struggling often or feeling stuck, consider reaching out to a mental health professional for additional support. Taking small steps every day to care for your mind and body can lead to lasting improvements in how you feel and cope.

Try picking one skill from each category this week and notice how it affects your mood and stress levels. If you can combine categories, such as taking a yoga class with a friend (calming, movement, and connection skills), or playing a board game with a loved one (distraction and connection skills) the effects can be even more helpful. Over time, these simple practices can build strength and hope, helping you face life’s ups and downs with more ease.

Enjoy this freebie visual on the Five Types of Coping Skills!