With depression rates across the United States reaching new highs, it’s important to take care of yourself and have tools on standby to use when times get tough. A coping toolbox is a collection of skills, techniques, items, and other suggestions that you can turn to as soon as you start to feel anxious, depressed, or distressed. No one thing works for everyone, and it may take some trial and error, but building a coping toolbox is a great way to be prepared for those times when your mental well-being starts to slip – think of it as a safety net.
Creating your toolbox can be as simple as writing a list (on your phone or on paper) of what helps, like breathing exercises or going for a walk – this way, when you start struggling with your mental health, you don’t have to remember what to do or search for tips. You can also have a physical toolbox and fill it with things like a stress ball, written notes to yourself, and photos that make you happy.
Below are tips of strategies you may want to include in your coping toolbox:
Mood Boosters: Lift Your Spirits
- Engage with inspirational stories or videos.
- Connect with loved ones for laughter and joy.
- Rediscover activities that bring you happiness, like watching favorite movies or exploring new places.
Addressing Basic Needs: Self-Care Essentials
- Nourish your body with healthy snacks and stay hydrated.
- Take time for personal hygiene and relaxation, such as taking a warm bath or indulging in a refreshing nap.
Processing Emotions: Express Yourself
- Release pent-up emotions through creative outlets like drawing or journaling.
- Practice gratitude by making lists of things you appreciate in your life.
Volunteering and Acts of Kindness: Give Back to Others
- Take advantage of King County’s policy that allows employees to use up to three sick days per calendar to volunteer at a nonprofit in the Employee Giving Program! Click here for more information.
- Contribute to your community’s well-being by participating in charitable activities. The King County Employee Giving Program makes donating directly to non-profits easy.
Problem-Solving: Empower Yourself
- Brainstorm potential solutions to challenges you’re facing.
- Recognize your strengths and leverage them to overcome obstacles.
Hobbies and Stress Relievers: Find Joy in Activities
- Explore new hobbies or revisit old ones to cultivate joy and relaxation.
- Engage in physical activities like dancing or gardening to relieve stress. Consider a Balanced You 30-minute Get-Movin! class or hour-long Core Conditioning or Yoga class.
Relaxation Exercises: Calm Your Mind and Body
- Practice deep breathing or progressive muscle relaxation to alleviate tension.
- Immerse yourself in guided meditations or soothing music to promote relaxation.
- Consider participating in a Balanced You mindfulness class or video.
Seeking Support: Reach Out for Assistance
- Connect with friends or family members for emotional support.
- Join groups with similar interests or identities, such as King County’s Affinity Groups.
- Utilize professional resources such as mental health counseling through programs like King County’s Employee Assistance Program (EAP), Making Life Easier (MLE), or employee health benefits.
Building a coping toolbox is an ongoing journey of self-discovery and resilience. Remember to customize your toolbox with strategies that resonate with you and don’t hesitate to seek support when needed. By prioritizing your mental wellness and embracing coping strategies, you can navigate life’s challenges with strength and positivity.