Address the Issue
Problem-Focused
Use when a specific problem can be addressed or changed.
- Plan a practical solution
- Set boundaries
- Ask for help
- Walk away from a toxic situation
A Practical Wellness Guide
Coping
Mechanisms
Actions and mental tools that can help you handle stress, hardships, and difficult emotions.
Explore Coping ToolsTwo Goals
Pause. Identify. Choose.
- 01Identify the stressor
Name the personal issue or situation causing distress.
- 02Choose strategically
Different situations call for different tools. Focus on what works for you.
The Primary Types of Coping
Find the Right Approach
Regulate Emotions
Emotion-Focused
Use to calm yourself when an event, environment, or situation is outside your control.
- Take slow, deep breaths
- Journal to release your thoughts
- Walk, exercise, or meditate
- Spend time on a hobby that fits you
- Think of things you enjoy, such as music, movies, or meaningful experiences
Connect With Others
Social Support
Reach out for comfort, advice, encouragement, or practical help.
- Call a family member or friend
- Join a support group and remember you are not alone
- Seek guidance from a therapist, counselor, faith leader, or another trusted person
Create Temporary Space
Avoidant Coping
Use sparingly as a short-term pause—not as a permanent solution.
- Step back from news and social media
- Distract your mind briefly with a movie, music, or reading
- Leave an intense situation, then return to address it later
Build Long-Term Resilience
Self-Care Is Part of Coping
Regular rest, exercise, and nourishing food support overall well-being and help you prepare for both current and future stressors.
Keep in Mind
- Quick fixes may soothe an issue temporarily, but they should not replace a longer-term response.
- Do not hide from the issue or isolate yourself.
- Avoid using drugs or alcohol to cope.
- Try not to overthink without taking constructive action.
Crisis Support
Need immediate emotional support?
Call or text the 988 Suicide & Crisis Lifeline to connect with a trained crisis counselor. If you or someone else is in immediate danger or needs urgent medical help, call 911.