Coping Skills for Better Mental Health

​Mental Health Awareness Month is a perfect time to remember just how important our mental health is. Good mental health contributes to our physical health, our relationships, our work, and our overall outlook on life. Take a minute to think about that, and just how essential good mental health is. So, how do we take care of something of such importance? While there are many strategies to put into our toolbox, learning effective coping skills should be at the top of the list. Coping skills can fall into different categories such as distraction, physical, self-soothing, processing, grounding, and sensory.  As everyone is different and unique, coping skills should be individualized. Choose what works best for you.
While we can’t talk about all the coping skills available, lets focus on a few.
 

• Distraction-Creative arts
• Physical-Take nature walks.
• Self-Soothing-Listen to relaxing music.
• Processing-Journaling
• Grounding-Walk outside and focus on nature.
• Sensory-Listen to the rain.

 
Get Creative
 
Let’s get creative. If you are thinking you are not the creative type, and would not even know where to begin, learning a new hobby or craft is a great coping strategy.   While there are many creative arts to choose from, it has been proven that making pottery has therapeutic benefits, and can decrease feelings of depression and stress. The creativity involved in this activity results in a positive outlet for feelings and can be a wonderful coping strategy.  Making pottery also allows for self-expression and is an alternative way of expressing  feelings, other than speaking. The process is very hands on and provides a relaxing tactile experience. This can be very calming and can decrease stress levels.
If you do not have access to a studio that offers pottery making you can get oven bake clay and all the supplies you need at a local craft store, or Hobby Lobby. So, along with making some beautiful pottery, you learn a very beneficial coping skill.
Pottery is not the only creative activity available to help us cope and improve our mental well- being. Some other examples include painting, drawing, gardening, photography, or even coloring. Drawing, Coloring, including  Mandala, can relieve stress and anxiety. A recent study supports that these artistic endeavors can reduce stress and anxiety.
 
The Benefits of Nature
 
We all know that walking is a great for our physical health, but what about our mental health? The benefits of walking are many and include decreasing stress levels and improving mood and depression. This occurs due to our body releasing endorphins, which can make us feel good. If you want some extra benefits, choose a natural area to walk and connect with nature. Studies show that walking in nature increases the stress relief even more.
If you are feeling down, or experiencing depression, a nature walk may be just the thing to chase the blues away and lessen feelings of depression. Research showed that frequent walks in a natural environment decreases the feelings of depression.
Nature has so much to offer us, something as simple as listening to rain or the rustling of leaves can be soothing with a calming and relaxing effect. This can be very beneficial for those who are experiencing sleep difficulties or anxiety.
 
Processing Strategies
 
Another great coping skill, that can be done outside or inside, is journaling. Journaling helps decrease anxiety and stress by providing a way to work through and process your feelings. It allows one to clarify thoughts and feelings and to write your worries down. Journaling can also help by organizing chaotic thoughts. Writing those thoughts down on paper can make them more manageable.  So, grab a pen and some paper, put on some relaxing music, and start journaling. The relaxing music also has its advantages, making it another effective coping strategy.
Listening to soothing music can enhance your experience as it regulates emotions and promotes relaxation. It can also chase away those negative thoughts and feelings. Many studies have proven that listening to music can decrease feelings of depression and anxiety and even improve our immune system!
 
These are just a few of the many coping skills available for your toolbox. What’s important here is that you find what works for you and your unique needs. So, be creative, enjoy nature, organize your thoughts by journaling, calm yourself by listening to relaxing music, and remember. Your mental health is worth it!
 

                                                                                                  Peggy Fossen DNP, RN, CNE
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References
 
 
Chakraborty, S. (2020). How is Creativity and Coping Interconnected. PsychoLogs. https://www.psychologs.com/CREATIVITY-AND-COPING/
 
Conway, B. (2022). Exploring Pottering for Mental Health Wellbeing At The Heart Studio. LIFL. https://www.lifeinthefingerlakes.com/exploring-pottery-for-mental-well-being-at-the-heart-studio/
 
Kvarnstrom, Elizabet. (2015). The Shape of Healing: The Power of Pottery in Mental Health Treatment. https://www.bridgestorecovery.com/blog/the-shape-of-healing-the-power-of-pottery-in-mental-health-treatment/
 
McConatha, J., (2021). Creative Coping in Troubled Times. Psychology Today. https://www.psychologytoday.com/us/blog/live-long-and-prosper/202108/creative-coping-in-troubled-times
 
 
Ryback, R. (2016). Music’s Power Explained. Psychology Today. https://www.psychologytoday.com/us/blog/the-truisms-wellness/201601/music-s-power-explained
 
Scott, E. (2022). Journaling to Cope with Anxiety. VeryWell Mind. https://www.verywellmind.com/journaling-a-great-tool-for-coping-with-anxiety-3144672
 
Siri Jakobsson Støre & Niklas Jakobsson (2022) The Effect of Mandala Coloring on State Anxiety: A Systematic Review and Meta-Analysis. Art Therapy, 39:4, 173-181, DOI: 10.1080/07421656.2021.
 
Taylor, M. (2021). Adult Coloring Books: 7 Benefits of Coloring. WebMD. https://www.webmd.com/balance/features/benefits-coloring-adults