99 HEALTHY COPING SKILLS

1) Practice slow, deep breathing: in through your 36) Sew, knit, or crochet
nose, out through your mouth 37) Do yoga or stretches
2) Do a puzzle 38) Watch a funny or inspirational movie
3) Draw, paint or color 39) Make a collage with pictures of your
4) Listen to uplifting or inspirational music favorite things or positive future
5) Blow bubbles 40) Journal or write poetry
6) Squeeze or suck on an ice cube 41) Use positive self‐talk
7) Go to the library 42) Paint your nails
8) Visit the animal shelter 43) Make a gratitude list
9) Pet your cat or dog 44) Scream into a pillow
10) Clean or organize a space 45) Swim, run, jog, bike
11) Make your bed 46) Play a musical instrument
12) Play a game on the computer 47) Do a good deed
13) Turn on all the lights 48) Shoot hoops
14) Sit in the sun and close your eyes 49) Sing your favorite song out loud
15) Throw rocks into the woods 50) Count backwards from 500
16) Suck on a peppermint 51) Brush your hair 100x
17) Chew gum. Try to blow a bubble. 52) Squeeze a stress ball
18) Sip a cup of hot chocolate or tea 53) Use some nicely scented lotion
19) Compliment someone 54) Think of 3 foods for every letter of the
20) Read alphabet without skipping any
21) Listen to inspirational tapes 55) Write down how you’re feeling & why, read
22) Practice a relaxation exercise it once and then put it away
23) Jump up and down or jump rope 56) Visualization: close your eyes and imagine yourself
24) Write yourself a nice note and in a beautiful place ‐‐ how does it smell, what do
carry it in your pocket you see, what do you hear, what do you feel...
25) Play solitaire 57) Write something positive about yourself for
26) Do the dishes every letter of the alphabet‐ decorate it &
27) Go for a brisk 10 minute walk hang it where you will see it every day
28) Dance to music 58) Slowly eat one piece of your favorite candy
29) Call a friend 59) Write a letter to someone
30) Invite a friend over 60) Do extra credit homework
31) Organize your CD's or make an upbeat playlist 61) Volunteer
32) Write positive affirmations on 62) Offer to walk a neighbor's dog
note cards & decorate 63) Find a safe, quiet place to sit & stay there
33) Go outside and listen to nature until you know you can be safe
34) Rearrange your bedroom 64) Look at pictures in a nature magazine
35) Plant a flower in a pot or garden 65) Write a fairy tale
66) Draw a cheerful picture outside with These are just suggestions – you may find some that
sidewalk chalk you really like or some that don't help at all. Try
67) Pray. Print your favorite spiritual verse, poem enough of them until you have a list of at least 10‐15
or saying on a card & memorize it solid coping skills that you can turn to in times of crisis.
68) Recite the serenity prayer Then do them even if you don't want to!
69) Make decorations for your school locker
70) Decorate your mirror with positive affirmations * Recognize warning signs and use self‐control skills to
and your favorite photos de‐escalate the situation
71) Do a crossword, seek & find, or Sudoku puzzle
72) Visit an inspirational website * Identify triggers and plan out how to respond
73) Write a thank you note to a friend ahead of time.
or relative
74) Call a hotline * Remember the difference between
75) Put on your favorite outfit reacting vs. responding.
76) Do your makeup
77) Read the comics or draw a cartoon * Reminder: it is human to have stress.
78) Make friendship bracelets & give one It is what you do with it that counts!
to someone who looks lonely
79) Slowly sip a glass of cold water
80) Go on a walk & take photos of flowers –
challenge yourself to find 15 different kinds
81) Plan your dream vacation in your mind
82) Talk to or cuddle a stuffed animal
83) Clean 1 room of your house
84) Ask a friend to meet you at the park
85) Wash & style your hair
86) Rest – take a nap or go to bed early
87) Buy or check out a fun magazine & read it
front‐to‐back
88) Shred blank sheets of paper
89) Play a card or board game with someone else.
Better yet, learn a new one!
90) Stare at a picture‐ notice all the details &
create a story using those elements
91) Play hacky sack
92) Draw random designs & color them in,
then turn your designs into cards
93) Go to the movies
94) Write a list of compliments about a friend or
teacher & give it to them
95) Make & decorate a foam or paper frame
for your favorite photo
96) Write an inspirational quote on your
mirror with a dry erase marker or eyeliner
97) Read a joke book, then pick out 5 of your
favorite jokes & tell them to 3 friends
98) Play with silly putty or modeling clay
99) Think of 10 more healthy coping skills
and add them to this list