Why is that important? “Having strong coping skills is like having a flashlight to help you navigate through the darkness. It allows you to see the path ahead much clearer and with purpose,” says Lissette LaRue, MS, NCC, LPC, CHT, a psychotherapist, trauma release specialist, and founder of Healing From Within LLC. Good coping mechanisms help reduce the physiological, physical, and social-emotional impact of whatever it is you may be going through, explains Amanda Jurist, LCSW, a board-certified licensed clinical social worker who specializes in child, adolescent, family, and adult psychotherapy. “They make space for our emotional responses while also organizing us to navigate difficult times in a way that makes feelings of anxiety, deep sadness, and fear manageable—rather than exacerbating such feelings.” Unfortunately not all coping mechanisms are healthy options. Some mask the actual problem at hand while also creating additional issues, which LaRue says can create further stress, anxiety, and damage to self-confidence and self-esteem. For example, folks often turn to things like drinking and/or drugs, as well as binge-eating. With these outlets, “there may be a momentary shifting of emotions, but those same feelings that were felt at the onset will resurface,” she says. To help you brave life’s curveballs and hardships—especially when getting professional help is not possible (or not enough)—try leaning on these healthy, expert-backed strategies. “Journaling allows space for you to be reflective and dump your emotions onto a tangible page,” explains Jurist. “Oftentimes, externalizing the experience that you’re having allows you to let go just enough to feel your way through the circumstance.” And, in time, it can be a source to return to to reflect on just how far you’ve come, “which can give you the confidence to navigate the next hard season with an air of power and hope.” RELATED: 5 Ways Not Getting Enough Exercise Can Affect Your Mind and Mood Experts at the University of Michigan suggest belly breathing (also called deep breathing or diaphragmatic breathing) for several cycles when you feel out of whack. This entails sitting or lying down; placing one hand on your stomach and the other on your chest; inhaling fully and deeply (but gently) through your nose; and exhaling slowly and completely through your mouth. RELATED: Just 10 Minutes of Daily Mindfulness Meditation Benefits People With Anxiety, Study Finds Healthy ways to distract your thoughts? LaRue advises using some of the tools presented earlier—journaling, exercise, mindful breathing—and developing a daily schedule. For example, set aside specific times during the day to engage in a five-minute gratitude list, a three-minute meditation practice, and/or a 10-minute walk outdoors. “The idea here is consistency, positive thinking, and building resiliency,” she says. “When you’ve got a routine going it’s harder to fall into a rut.”
