MENTAL HEALTH COPING
& SELF-CARE STRATEGIES

Emotional expression strategies

Share your feelings: Talk about your emotions with a trusted friend or family member. You can ask the other person just to listen or they could help you consider possible actions/solutions.

Listen to music: Listen to songs or music that reflect how you’re feeling, or try listening to something up-beat to improve your mood.

Draw: Try creative activities like drawing, doodling or painting to express your feelings.

Write things down: Write down or mind-map your thoughts in a journal. This can help to let go of worries, rather then feeling like you have to ‘hold’ them in your head.

Cry or scream: Allow yourself to cry, shout or scream as a way to release pent-up emotions.
 

Grounding techniques

Do a guided relaxation or mindfulness exercise: Practising mindfulness and relaxation can help you stay present and calm in the moment. Lots of guided practices are available via YouTube, apps and podcasts.

Focus on your breathing: Slow down and notice your breathing – feel it coming in and out of your nostrils. Or try square breathing by breathing in for 4 counts, pausing/holding for 4, breathing out for 4 and then pausing/holding for 4 again.

Complete a body scan: Tune into your body by going through each part one at a time, from your feet to your head. Notice how each body part feels – whether there’s warmth, tingling, discomfort or any other sensations.

Notice your surroundings: Look around and observe your surroundings. You can try finding something in every colour of the rainbow (red, orange, yellow etc) or tune into your senses by noticing what you can hear, smell, touch and taste.

Visualise calm: Imagine being in a safe and calming place, such as snuggled up in bed, floating on a fluffy cloud, or relaxing on a tropical beach.

Do some sensory self-soothing: Wrap yourself in a snuggly blanket, stroke a pet, spray a calming scent (such as lavender), cuddle a teddy bear, or do any other activity that brings feelings of calm and cosiness.


Cognitive & reframing strategies
 

Challenge negative thoughts: Actively question and dispute any irrational or negative thoughts. Is this the only way to view the situation or are there other possible interpretations?
 

Look at the evidence: Imagine your negative thought/worry is on trial. Consider the evidence is both for and against your thought, and then come to a fair and realistic judgement about whether the thought is true.
 

Remember this will pass: Remind yourself that ‘this too shall pass’; your current feelings and stresses are temporary and won’t last forever.
 

Use a worry technique: Try using worry time or another worry technique to feel more in control and let go of anxieties.

Problem-solve: Consider what you can and can’t control. For things you can control, work out small, manageable actions you can take to resolve or improve the situation.

Find a helicopter viewpoint: Imagine you're in a helicopter looking at the situation from above. What's the bigger picture?

Imagine a ‘rom-com’ ending: If you’re imagining a catstrophoc ‘horror movie’ ending, try imagining what a positive (rom-com) outcome might look like instead.
 

 
Positive psychology techniques

Use positive affirmations: Use mantras or positive affirmations to combat negative and self-critical thoughts. Try a phrase like ‘I can cope’, ‘I’m good enough’ or 'I can only do my best'.

Practice gratitude: Keep a daily gratitude journal or just reflect on things you’re thankful for whenever you need a boost. Over time, this rewires the brain to notice and focus more on the positives.

Help someone else: Performing kind, helpful acts for others and/or engaging in volunteer work often boosts feelings of happiness and wellbeing. It can also help take your mind off your own worries.

Be self-compassionate: What would you say to a friend in the same position? As human beings, we all have imperfections and make mistakes, so try to be kind and understanding towards yourself.

Accept your emotions: Allow your feelings exactly as they are, without judgement. Suppressing emotions can lead to increased stress, whereas accepting your feelings enables you to process them and move forwards more quickly.

Have a good giggle: Laughter is often said to be the best medicine, as it releases endorphins and provides an instant mood-boost. Try seeing your situation from a humorous perspective or watching a comedy TV show.

Remember your strengths: Tune into your positive strengths, qualities and abilities, and remember the challenges you’ve overcome before.

Make future plans: Setting realistic goals and having things to look forward to can contribute to feelings of optimism and wellbeing.
 

Practical techniques

Exercise: Exercise releases endorphins, which help reduce stress and improve mood. Find an activity you enjoy and get moving; even just a few minutes can make a big difference.

Get outside: Being outside provides a change of environment and exposure to mood-boosting natural light. Nature is also known to reduce stress, anxiety and depression.

Do a mindful activity: Try doing a practical activity that requires concencentration or repetition, such as sewing, knitting or puzzles. This can help take your mind off your worries, improve mental clarity and foster a sense of calm.

Learn something: Learning new things is not only enjoyable but is also proven to boost confidence and bring feelings of achievement.

Practice a hobby: Engage in any hobbies that you find enjoyable or help you relax and unwind, such as reading, playing video games or gardening.

 

Have a bath or shower: Baths and showers help release muscle tension, reduce stress and improve mood.


General lifestyle coping strategies

Get adequate sleep: Maximise the quality of your sleep by optimising your bedroom environment and creating a relaxing bedtime routine.

Eat healthily: Maintain a balanced diet to support your mental health. Limit caffeine, alcohol and sugar, as these can exacerbate stress and anxiety.

Be aware of triggers: Notice when times are difficult or triggers are likely to arise and try to plan in advance or adjust your behaviours (for example, by getting more rest) to compensate.

Organise your time: Plan your schedule and set realistic goals to avoid feeling overwhelmed. Prioritise the most important tasks and use time management techniques (such as the pomodoro technique) if needed.

Practice regular self-care: Make time for self-care activities, such as hobbies, baths and exercise, on a daily/regular basis.

Set boundaries: Learn to set healthy boundaries in relationships in order to protect your wellbeing.

Create social networks: Connect with friends, support groups and/or online communities so you have access to ongoing social support.

Seek professional help: Get support from a psychotherapist or counsellor, such as LD Therapy, to increase self-awareness, develop resilience and improve your mental health.

​