Coping Skills for Difficult Feelings

Choosing a coping skill for the moment you are in

Different moments call for different skills. When your body is flooded (racing heart, fast breathing), start with something physical, such as slow breathing or grounding. When your mind is racing, writing things down or setting aside worry time can help. When a thought is harsh or extreme, checking the evidence for it is often the next step.

• Body first: breathing, grounding, a short walk
• Mind racing: write it down, worry time, one next step
• Harsh thoughts: catch the thought, check the evidence, find a fairer version
• Strong emotions toward others: pause, count, step away, talk to someone outside the situation

Everyday pressures count too

Not every hard feeling has a clinical name. Fear of falling behind, comparing yourself to others, imposter syndrome, perfectionism, people-pleasing and the stress of a job search can all feed worry and low mood over time. The guides below include these everyday pressures, with practical steps for each.

Practise when you are calm

Coping skills are easier to use in a hard moment if you have tried them before. A few minutes of practice on an ordinary day makes them more familiar when you need them. The TheraMind app includes a box breathing timer, a 5-4-3-2-1 grounding guide, a thought record and a journal you can use for practice.

When coping skills are not enough

Self-help works best for everyday stress and difficult moments. If feelings are affecting your work, relationships or sleep for weeks, or the things you try are not helping, speak to a doctor or a licensed mental health professional. If you are in danger or thinking about harming yourself, contact emergency services or a crisis line straight away; the numbers are below.