COPING SKILLS
During the recovery process, it is vital to develop healthy coping skills to
replace the role of the eating disorder. These skills may not happen
naturally and will require practice for them to begin to replace old,
unhealthy coping mechanisms. Different circumstances may call
for different types of coping techniques or the use of a combination
of skills.
It can be hard to think of skills when in the moment, which makes it
easy to fall back on old, unhealthy ways to cope. Consider making a
coping box that contains a list of coping skills along with things like
markers, coloring books, your favorite playlist, lotions, puzzles, etc.
Keep this box in a place that is easily accessible when feeling
overwhelmed.
Add to the list below to create a list of skills that work best for you.
Distraction Techniques
Distraction skills can help you redirect thoughts that are fueling overwhelming emotions or urges. These skills can
be useful for getting through intense moments but should not be used as a means to avoid dealing with underlying issues.
Write in your journal
Listen to music - consider upbeat or meditative
Watch a sunset
Color in a coloring book
Play a game
Work a crossword puzzle
Clean out a junk drawer
Go through stacks of mail or magazines
Go for a walk
Play an instrument
Play with a pet
Paint a picture
Watch a movie - avoid sad movies
Read a book
Organize a closet
Watch YouTube or TikTok videos
Write a gratitude list
Nap
Dance
Call or text a friend and talk about anything
Play with your hair and makeup
Paint your nails
Volunteer
Grounding Techniques
These activities are especially useful for those with PTSD. They can help you to stay in the moment and combat flashbacks, dissociation, and unwanted memories.
Notice your breathing, taking deep, slow, full breaths
Notice and list the colors in your surroundings
Listen to the different sounds in your environment
Notice the feel of the air, the furniture beneath you, the floor beneath your feet
Taste what your drinking or eating, notice the flavors and spices
Notice the smells in the air
Plant your feet firmly on the ground
Touch and describe items around you
Count the beats in music
Ask for help, reach out
Tear up paper
Chew ice chips
Write down who and where you are
Change your environment
Describe the experience of what you are doing, (washing dishes, folding clothes)
Play a memory game
Soothing Techniques
These techniques help you bring intense emotions or physical sensations to a manageable level and tend to be more calming and relaxing.
Take a warm bath
Apply body lotion
Practice imagery (imagine yourself in a place of peace, a beach, the mountains, floating in a bubble, etc.)
Meditate
Listen to soothing (not sad) music
Cuddle with a pet or stuffed animal
Light scented candles
Sit in the warm sun for a while
Apply or diffuse essential oil
Wrap yourself in a blanket
Watch your favorite show or movie
Color or paint
Drink a hot beverage
Self-massage
Use a weighted blanket
Opposite to Emotion Action
This technique helps you to move beyond emotions that tend to keep you stuck and fuel unhelpful behavior. Those emotions may elicit the desire to isolate, reinforce the emotion through unhelpful behaviors, or latch onto emotions that don't fit the situation. This skill requires you to act exactly opposite of where your emotions are trying to lead.
Listen to upbeat music
Dance
Get outside
Call a friend
Reach out for support
Watch a happy movie
Challenge your thoughts
Make plans with a friend (and keep them)
