Safe Coping Skills
Learn. Safe coping skills are healthy coping skills designed to help you ground yourself in the present moment. Healthy coping behaviors will support you as you navigate challenging thoughts, emotions, and behaviors.
Change. When faced with difficult situations or when reliving the thoughts and feelings of painful past experiences, try one of these healthy coping skills and develop your ability to navigate life’s challenges.
Ask for help: Call a trusted friend or mentor.
Inspire yourself: Carry something positive with you like a photo or an affirmation.
Make a list of pros and cons: Weigh your options after you list the pros and cons.
Leave a bad scene: Know that nothing good will come from sticking around.
Persistence: Never give up on yourself. Always move forward.
Let yourself cry and grieve: Remember, nothing will last forever.
Choose self-respect: Choose whatever will make you like yourself tomorrow.
List your options: In any situation you have choices.
Take good care of your physical health: Eat right, exercise, sleep, have safe sex.
Create meaning with an affirmation: Remind yourself what you are living for.
Set boundaries in your romantic relationships, friendships, & family: Say “no” to protect yourself.
When in doubt, choose the hardest path: The most difficult path is the right one.
Imagine & dream: Create a mental picture that helps you feel different (remember a loved one, a pet, a beautiful place.)
Compassion: Listen to yourself and treat yourself and others with respect and care.
Talk yourself through it: Positive self-talk helps in difficult times.
Stay safe (physical, mental, emotional, sexual): Listen to your gut, put your safety above all.
Seek understanding, not blame: Listen to your thoughts & observe your behaviors, blaming prevents growth, recognize your part in your decisions and choices.
If one way doesn’t work, try another: There is always another way to try something.
Alone is better than a bad relationship: If you are safer alone, choose peace for yourself.
Create a new story: You are the author of your life, choose a story that makes you the hero.
Avoid avoidable suffering: Prevent bad situations in advance, listen to your gut.
Get organized: You will feel more in control when you are organized versus scattered.
Watch for warning signs: Face a problem before it becomes huge, notice red flags.
Healing your pain and suffering above all: Focus on what matters, you get one life to live.
Try something new, anything: A good plan today is better than a perfect plan tomorrow.
Discovery: Find out if your assumptions are true before you make big decisions.
Create a buffer as prevention: Put something between you and danger.
Say what you really think: You will feel closer to others when you are true to yourself.
Listen to your needs: Do not neglect yourself, you are responsible for meeting your needs.
Move toward your opposite: If you are too dependent, try being more independent.
Replay the scene: Review a negative event, what can you do differently next time?
Notice the cost: What is the price of abusing yourself with unhealthy coping behaviors? Ex: drugs & alcohol, shopping, scrolling social media, binging or purging, and other addictions.
Structure your day: A productive schedule keeps you focused and purposeful.
Set an action plan: Be specific, set a goal, make a deadline, and tell others about it.
Protect yourself: Put up a boundary against destructive people, bad environments, and harmful substances.
Soothing talk: Talk lovingly to yourself. Be your best friend or talk to yourself like you would a small child. Give yourself the words of encouragement you deserve!
Grow. With practice and patience, you will notice your resilience and strength as you engage in healthy coping behaviors when you are feeling the stress and emotions of life’s challenges.
Source: Revised and Adapted from Najavits, L.M. Seeking Safety: A treatment manual for PTSD
and Substance Abuse.