{"id":313,"date":"2021-12-16T21:24:16","date_gmt":"2021-12-16T21:24:16","guid":{"rendered":"https:\/\/wellness.mymynd.co.uk\/?page_id=313"},"modified":"2025-03-21T14:15:34","modified_gmt":"2025-03-21T14:15:34","slug":"coping-strategies","status":"publish","type":"page","link":"https:\/\/wellness.mymynd.co.uk\/cy\/uk\/coping-strategies\/","title":{"rendered":"Coping Strategies"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":2688,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"resource.php","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-313","page","type-page","status-publish","hentry"],"acf":{"wellness_subheading":"Universal resources","wellness_heading":"Coping Strategies","wellness_content":"","wellness_video_quote":"","wellness_video_or_image":"video","wellness_youtube_or_vimeo":"youtube","wellness_vimeo_id":"TK5KOXLT15g","image":null,"flexible_content":[{"acf_fc_layout":"text_and_media","background_colour":"","container_width":"standard","columns":"half","text_side":"left","image_or_video":"image","youtube_or_vimeo":"","image":1606,"youtube_id":"","vimeo_id":"","heading":"What are Coping Strategies?","text":"Coping Strategies are activities or behaviours that we consciously carry out in order to deal with stressful situations and\/or difficult emotions in life.\r\n\r\nWhether it\u2019s going through a breakup or having a rough day at work, having healthy coping skills allows us to get through the tough times and continue moving forward.","buttons":null},{"acf_fc_layout":"grid","heading":"Problem-based vs. emotion-based coping","subheading":"There are two main types of Coping Strategies. One type of Coping Strategy isn\u2019t necessarily better than the other, it is up to you to decide which strategy is likely to work best for you in response to your particular situation. In some cases, it may even be beneficial to use both. ","background_colour":"","download":"","columns":"2","carousel":false,"grid_items":[{"image":"","heading":"1. Problem-based coping","text":"This strategy involves engaging in behaviours that actively change the stressful situation we are trying to overcome. Examples include:\r\n<ul>\r\n<li aria-level=\"1\"><em>Creating a to-do list<\/em><\/li>\r\n<li aria-level=\"1\"><em>Asking someone else for their support<\/em><\/li>\r\n<li aria-level=\"1\"><em>Working on your time management<\/em><\/li>\r\n<li aria-level=\"1\"><em>Establishing healthy boundaries<\/em><\/li>\r\n<li aria-level=\"1\"><em>Walking away<\/em><\/li>\r\n<\/ul>","link":"","button_style":"black"},{"image":"","heading":"2. Emotion-based coping","text":"This strategy focuses more on taking care of our feelings when we are unable to change the circumstances of the situation. Examples include:\r\n<ul>\r\n<li aria-level=\"1\"><em>Giving yourself a pep talk<\/em><\/li>\r\n<li aria-level=\"1\"><em>Going for a walk<\/em><\/li>\r\n<li aria-level=\"1\"><em>Taking a bath<\/em><\/li>\r\n<li aria-level=\"1\"><em>Making yourself a cup of tea or cooking a meal you enjoy<\/em><\/li>\r\n<li aria-level=\"1\"><em>Journaling your feelings<\/em><\/li>\r\n<\/ul>","link":"","button_style":"black"}]},{"acf_fc_layout":"anchor","text":"tools"},{"acf_fc_layout":"tabs_with_sub_tabs","heading":"Relaxation techniques for Coping ","intro":"Relaxation techniques are emotion-based Coping Strategies that can be used to calm the mind and reduce muscle tension during moments of high stress or anxiety. Each technique allows us to take a step back from the stressful situation by clearing our mind and re-focussing our attention on the task at hand. Once complete, we can then return to the situation with a fresh perspective.\r\n\r\n\r\nBelow are some quick and easy examples for you to try. You can use these whenever and wherever you need to throughout the day. ","tabs":[{"title":"Box Breathing","overview":"Box Breathing (also known as four-square breathing) is a deep breathing exercise designed to help recentre the mind and improve concentration. It is easy to learn and quick to perform.","purpose":"","time":"","resource_type":"none","instructions":"Before starting, make sure you are sitting in a comfortable position with your back supported and your feet on the floor.\r\n\r\nThen follow these four simple steps:\r\n\r\n1. Close your eyes and breathe in through your nose whilst slowly\u00a0<strong>counting to four<\/strong>\u00a0in your head (pay close attention to the feeling of the air filling your lungs as you inhale).\r\n\r\n2. Hold your breath inside whilst counting slowly for\u00a0<strong>another four seconds<\/strong>\u00a0(try not to clamp your nose or mouth shut but rather avoid inhaling or exhaling until the count of four).\r\n\r\n3. Begin to\u00a0<strong>slowly exhale<\/strong>\u00a0through your nose for another four seconds.\r\n\r\n4. Repeat steps 1-3 at least\u00a0<strong>three times<\/strong>\u00a0(ideally, if you have time, repeat the steps for four minutes).\r\n\r\n&nbsp;\r\n\r\nWith practice, you may be able to increase your counts to five or six seconds for each step, whatever you are comfortable with.","materials":[{"type":"video","file":null,"app":"","link":"","video":"https:\/\/youtu.be\/ruElUiVoQPQ","title":"Box Breathing technique","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"link","file":null,"app":"","link":"https:\/\/www.healthline.com\/health\/box-breathing","video":"","title":"What is box breathing?","text":"Read more about Box Breathing. ","thumbnail":null,"youtube_or_vimeo":""},{"type":"link","file":null,"app":"","link":"https:\/\/www.verywellmind.com\/the-benefits-and-steps-of-box-breathing-4159900","video":"","title":"Box Breathing techniques and benefits","text":"Read more about the benefits of Box Breathing. ","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"5-4-3-2-1 Technique","overview":"The 5-4-3-2-1 Technique is a grounding exercise which allows you to turn your attention away from disruptive thoughts, memories or worries and refocus on the present moment. \r\n\r\nThis technique requires you to purposefully take in details of your current surroundings using each of your senses. Use the\u00a0printable guide or the video in the materials section to help you get started.","purpose":"","time":"","resource_type":"none","instructions":"This technique requires you to purposefully take in details of your current surroundings using each of your senses.\r\n\r\nAs you make your way through each of the senses, you can either name the corresponding objects out loud or you can write them down.\r\n\r\n<strong>1. What are 5 things you can see? <\/strong>E.g. an object you haven\u2019t noticed before, reflections of the sun or something outside.\r\n\r\n<strong>2. <\/strong><strong>What are 4 things you can feel? <\/strong>E.g. the temperature of the room, a light breeze, your clothes on your body or your chair.\r\n\r\n<strong>3. What are 3 things you can hear? <\/strong>\u2013 E.g. a distant TV, traffic, a ticking clock or someone talking outside.\r\n\r\n<strong>4. What are 2 things you can smell? <\/strong>\u2013 E.g. flowers, candles, food, air freshener or perfume.\r\n\r\n<strong>5. What is 1 thing you can taste?<\/strong>\u00a0\u2013 E.g. chewing gum, your lunch or coffee.\r\n\r\n&nbsp;\r\n\r\n<em>Note: try to pay special attention to small details that your mind would usually tune out, such as distant sounds or the texture of an object that you see everyday.\u00a0<\/em>","materials":[{"type":"download","file":858,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/youtu.be\/30VMIEmA114","title":"The 5,4,3,2,1 Method","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"}]},{"title":"Progressive Muscle Relaxation (PMR)","overview":"PMR is a deep relaxation technique based on the simple practice of tensing and then relaxing one group of muscles at a time.\r\n\r\nWhen trying PMR for the first time, it can be helpful to follow an audio recording to help you focus on each muscle group. Alternatively, you can learn the order of the muscle groups using our PMR chart and perform the exercises. You can find both in the materials section. \r\n\r\n","purpose":"","time":"","resource_type":"none","instructions":"You can use audio instructions or our PMR chart. If using the chart, remember that for hands, arms and legs, tense and relax one side of the body at a time.\r\n\r\nBefore starting, make sure to lie down on your back and stretch out comfortably.\r\n\r\n1.\u00a0<strong>Breathe in<\/strong>\u00a0through your nose and tense the first muscle group for 5-10 seconds.\r\n\r\n2.<strong>\u00a0Breathe out<\/strong>\u00a0and completely relax the muscle group (it is important that you do not relax gradually but all at once).\r\n\r\n3.\u00a0<strong>Stay completely relaxed<\/strong>\u00a0for 10 to 20 seconds before moving on to the next muscle group (take time to notice the difference between how your muscles feel when they are tense and how they feel when they are relaxed).\r\n\r\n4. Make your way through\u00a0<strong>all<\/strong>\u00a0of the muscle groups in order.\r\n\r\n5. When you have finished, count backwards from 5 to bring your\u00a0<strong>focus back<\/strong>\u00a0to the present.","materials":[{"type":"download","file":441,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=912eRrbes2g","title":"Newcastle Hospitals PMR","text":"Audio","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=9GURt2pvdAg","title":"Every Mind Matters PMR","text":"Audio","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=ihO02wUzgkc","title":"Mark Connelly PMR","text":"Audio","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"link","file":null,"app":"","link":"https:\/\/www.helpguide.org\/meditations\/progressive-muscle-relaxation-meditation.htm","video":"","title":"HelpGuide PMR","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=1nZEdqcGVzo","title":"Therapist Aid PMR","text":"Audio","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"link","file":null,"app":"","link":"https:\/\/www.anxietycanada.com\/sites\/default\/files\/MuscleRelaxation.pdf","video":"","title":"Guide to PMR","text":"Reading: How to do PMR","thumbnail":null,"youtube_or_vimeo":""},{"type":"link","file":null,"app":"","link":"https:\/\/www.healthline.com\/health\/progressive-muscle-relaxation#benefits","video":"","title":"Benefits of PMR","text":"Reading ","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Mindfulness & Meditation","overview":"Mindfulness is the practice of focussing our attention on the \u2018here and now\u2019. It is a state of observing our current thoughts and feelings without judging them. Mindfulness can be a powerful tool for identifying and managing troubling thoughts and feelings and can help us to avoid harsh self-criticism and judgement.\r\n\r\nMeditation is one of many ways to practice Mindfulness. It is a technique that allows us to take a break from our day in order to tune in with ourselves. Meditation can help us to relax, relieve stress, connect with ourselves, manage pain or discomfort and reduce negative thoughts. It is easy to learn and can take as little as 5 minutes to perform. ","purpose":"","time":"","resource_type":"none","instructions":"","materials":[{"type":"link","file":null,"app":"","link":"http:\/\/wellness.mymynd.co.uk\/mindfulness-and-meditation\/","video":"","title":"MyMynd Mindfulness & Meditation module ","text":" For more information and exercises on Mindfulness and Meditation visit our module. ","thumbnail":null,"youtube_or_vimeo":""},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/youtu.be\/o-kMJBWk9E0","title":"Meditation 101: a beginner's guide","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/youtu.be\/JslvBcIVtDg","title":"How to meditate for beginners ","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"}]}]},{"acf_fc_layout":"text_and_media","background_colour":"","container_width":"standard","columns":"half","text_side":"left","image_or_video":"video","youtube_or_vimeo":"youtube","image":1268,"youtube_id":"https:\/\/www.youtube.com\/watch?v=PyIyxeMXKeg&feature=emb_title","vimeo_id":"","heading":"Unhealthy Coping Strategies to avoid","text":"Just because a strategy helps us to deal with stressful or emotional situations, it doesn\u2019t mean it\u2019s good for us. Unhealthy Coping Strategies, whilst offering a temporary solution to our problem(s), often end up creating bigger problems in the long run. \r\n\r\nWe are all guilty of using unhealthy Coping Strategies from time to time, after all we are only human. However, if you find yourself consistently and\/or repeatedly engaging in these types of behaviour, it is important that you seek help from your GP or contact a helpline. ","buttons":null},{"acf_fc_layout":"grid","heading":"","subheading":"","background_colour":"","download":"","columns":"4","carousel":true,"grid_items":[{"image":1608,"heading":"Excessive drinking\/drug use","text":"Excessive or inappropriate use of alcohol and\/or other drugs to suppress overwhelming feelings.","link":"","button_style":"black"},{"image":1610,"heading":"Overeating\/binging","text":"Eating too much\/and or too frequently to cope with unpleasant feelings.","link":"","button_style":"black"},{"image":1612,"heading":"Sleeping too much","text":"Sleeping often feels like an effective way to avoid dealing with the stressful or emotional situation.","link":"","button_style":"black"},{"image":1613,"heading":"Overspending","text":"Spending money as a way to soothe difficult emotions.","link":"","button_style":"black"},{"image":1614,"heading":"Withdrawing","text":"Withdrawing from friends and becoming socially isolated to cope with uncomfortable experiences.","link":"","button_style":"black"}]},{"acf_fc_layout":"full_width_image","image":176,"heading":"More resources","heading_level":"h1","subheading":"There are multiple resources within MyMynd and so try another area.","subheading_level":"p","buttons":[{"button":{"title":"Explore Mindfulness and Meditation resources","url":"http:\/\/wellness.mymynd.co.uk\/mindfulness-and-meditation\/","target":""}}],"curve_colour":"grey","character":""}]},"_links":{"self":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/313","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/comments?post=313"}],"version-history":[{"count":50,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/313\/revisions"}],"predecessor-version":[{"id":2420,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/313\/revisions\/2420"}],"up":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2688"}],"wp:attachment":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/media?parent=313"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}