Coping Strategies

Many survivors find it difficult to cope during flashbacks, or times of great stress. It can help to be able to "ground" yourself (knowing where you are, who you are, when it is, and that you're safe right now). Listed below is a compilation of coping strategies from members of the SADM list that many survivors have found useful in helping to ground themselves, feel safer, calm down, and be able to deal with survivor issues, as well as every day events.

1. Wrap yourself in a warm blanket and listen to music
2. Pet a cat or dog (or bird, rabbit, hampster, or other loved pets)
3. Spending time outdoors in nature
4. Go to a local mall and walk off the anxiety in a safe place
5. Lose yourself in a craft project (like needlework, knitting, colouring, weaving, crocheting, etc.)
6. Visit with a neighbour or loved one that has a baby you can hold
7. Call a friend just to hear an understanding voice
8. Set watch alarm in increments of 10-30 minutes -- when it beeps, do a check-in with yourself
9. Get "lost on the computer -- in a game, an interesting site, etc.
10. Get out of the house -- go for a walk, call a friend, write, play a game, be silly, etc.
11. Sit in a pile of stuffed animals, and cuddle them
12. Relax...make posters of good things in your life.. if you cannot think of anything good...ask for help.
13. Get out of bed...open the curtains...depressed people tend to want to hide.
14. Do self talk
15. Remember you have choices now...that was then this is now...you will not die from emotions
16. Know that it is your responsibility to go to the hospital if you are not safe.
17. Write "I have a choice. I can get angry. I can be mad. I can feel pain. I do not have to hurt myself.
18. Balance the day with work on therapy, friends, family, and fun.. 19. Write a make-believe story
20. Go swimming
21. Call therapist
22. Watch TV
23. Listen to music you can sing along with
24. Eating chocolate or something else really yummy -- slowly, savouring every sensation
25. Writing -- to gain control over emotions -- put the feelings down on paper-they're elsewhere then
26. Creating a special file where you keep everything that has special meaning for you
-- thankyou cards, special messages from friends, affirmations 27. Read an exciting book -- for distraction
28. Go for a walk
29. Reach out -- call a friend, therapist, crisis line, emergency room, etc.
30. repeat mantras over and over to affirm existence -- example: "We are capable and lovable",
"No one can make us feel inferior without our consent", "I am special and make a difference" 31. Keep a journal of thoughts and feelings
32. Offer love, support and encouragement to others -- makes you feel good
33. Exhale very slowly
34. Ground yourself - look at feet touching floor; look around room
35. Take medication faithfully (if on medication)
36. Cry!!
37. Rock in rocking chair with a stuffed animal
38. Work out at Gym
39. Take a bubble bath
40. Drink Herbal Tea
41. Look into eyes of outside children
42. Vent feelings of sorrow and anger, share feelings of joy and happiness-talk to people you trust
43. Send out love to others
44. Remember that there is always someone out there worse off than you are
45. Playing with ALL your stuffed animals
46. Playing outside in the rain
47. Putting hands into water
48. Covering feet with sand
49. Touching materials/textures you like
50. Looking at stuff in pretty containers
51. Reading brand new, beautiful books
53. Going to a library
54. Do a crossward puzzle
55. Go dancing
56. Go for a drive
57. Going to the movies
58. Staying indoors
59. Sleeping in on a weekend morning
60. Spending the day in bed out of choice
61. Write poetry
62. Draw
63. Go to the Zoo
64. Play tennis -- hit the ball really hard!
65. Make a contract with therapist or friend to not hurt yourself
66. Drink something really cold
67. Punch a pillow
68. Make up a comfort box -- put things like trinkets, pictures, tea,stuffed animals, etc. into it
and get it out when you need to be surrounded with pleasant things 69. Play a musical instrument
70. Try something new that you have never tried before
71. Write a letter to your perp. and put everything you have ever wanted to say to that person
in the letter, and then tear it up, shred it, burn it, cut it into small pieces 72. Write name of perp. on bottom of shoes and then go for a brisk, pounding walk or run
73. Always have a list of things that work for you in order, and start doing them one by one until you
find something that helps -- always keep a list of people you can call by the phone, and phone them in order until you reach someone

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