Anxiety, stress, worry, and fear are unfortunately a part of our daily routine now more than ever.
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Mental Health Minute: How to Cope

Mental Health Minute:
How to Cope

Amanda P. Johnson, MS, LAMFT
[email protected]
www.relatecounseling.com

Anxiety, stress, worry, and fear are unfortunately a part of our daily routine now more than ever. While all of these feelings are normal and expected during a pandemic (and any other life transition), it is helpful to identify what you are feeling and how to cope with those feelings.

Step One: What You Are Feeling
Knowing what you are feeling helps figure out what coping is most helpful and the type of support you need.

A couple of things to keep in mind:
All feelings and reactions are normal, okay, and valid.
o Repeat this with me: All feelings are normal! Tired, angry, no motivation, fine, happy, scared, motivated, creative, couch potato; yes, all normal.


Acknowledge and label the feeling.
o Acknowledging and labeling feelings brings more clarity and makes them less powerful, not more powerful.
o 5 Basic Feelings: mad, sad, glad, scared, embarrassed = a good place to start if you are feeling lost (again, that is normal!)

Our physical bodies give us cues to our feelings.
o Close your eyes, breathe and notice: heart racing, thoughts racing or blank, throat tight, chest heavy, stomach upset, muscles tense, and/or fidgety.

Step Two: How To Cope
There are several different coping skills. It is helpful to figure out what works best for you. Also, there are two different kinds: emotion-focused coping and problem-focused coping – we need both.

Emotion-Focused Coping
• Exercise
• Journal
• Nature
• Pray
• Meditate/Breathing
• Hot bath or shower
• Alone time
• Time with friends & family
• Compassionate self-talk


Problem-Focused Coping
• Organize
• Create a schedule
• Plan healthy and fun meals
• Schedule time to worry
• Make lists
• Write down thoughts
• Budget
• Healthy boundaries with screens
• Ask for help

Contact Me

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Tuesday:

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Wednesday:

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Thursday:

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Friday:

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Saturday:

Closed

Sunday:

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Amanda P. Johnson, MS, LAMFT [email protected] www.relatecounseling.com