Coping Mechanisms
Create your own Mind Plan
This is your “Mind plan”…Sorry we had to give it a cliché name but basically this page is telling you why certain coping mechanisms help and gives you the chance to select a few to try either today, tomorrow or next week.
Click the [+] to add your favourite suggestions and they will appear at the bottom of the page for you to screenshot
- Walking the dog - your pets may not talk back to you but you can talk to them.
- Mindfulness (being present) - intensely focusing of what you are feeling/sensing in the moment.
- Journaling - write it all down, on the paper and out of your mind.
- Throw your thoughts in the bin - write them down, rip them up, bin them.
- Walk/run - take in the surroundings whilst you do and you get the endorphins from the exercise too.
- Cycle - One of my favourites, you can just zone out and concentrate on the road.
- Skateboard/scooter - Rowntree’s park or just street skating.
- Podcasts - maybe our podcast Chat Chit...bit of self-promotion never hurt anyone!
- Be your own advice - imagine it was your friend, what would you say to them?
- Helping someone else - it makes them feel better and makes you glad you could help have a look at York Mind for volunteering opportunities
- Film/ TV - make a safe space in your room, curl up and focus on the film.
- Get rid of your phone - social media can distract but it won’t help in the long run.
- Colour by numbers - there’s apps you can do on your phone or actually buy a colouring book, i was once bought one that contained swear words.
- Bake - I used to make lots of jam, don’t ask me why but it focused me on something else and Elizabeth is always baking something tasty to feed me.
- Cook - Helps if you don’t know what it is, go get the ingredients or see what you have in the cupboard and try something new so you really have to concentrate on it.
- 5 pound shop - way to distract - go walk up and down the aisles – don’t spend more than 5 pounds. How many different things can you get, what’s the biggest quantity of things can you get.
- Shopping - as we say in the office “treat yo self”
- Gardening - Physical and in nature, a double whammy of endorphins.
- Reading outside - find a favourite bench or coffee shop and get stuck into a book.
- Swimming - obviously only if you can - lots of pools across York and when you are in the water, there is nothing, no one, no noise, no distractions.
- ANY SPORT - literally anything, climbing, judo, the extent of sports clubs in York Is endless.
- Sudoku - My mums favourite, don’t know why people like it, but each to their own I suppose.
- Sleep - Sometimes you just need to rest, but its best to get in a good routine with it, there’s loads of things on YouTube and free apps that can help you sleep.
- Tea - Here it is, the cliché, the routine of making it, the time to drink it and you can make one for someone else and then have a chat.
- Climb a tree - I don’t know what it is, the sense of adventure and being a little bit higher than everyone makes me feel calm and away from everything.
- Hiking - I’ll let you into a secret, it’s just walking really, pack your lunch and go further than you normally do.
- Yoga - Can highly recommend Yoga with Adrienne on YouTube (suitable for a range of abilities).
- Singing - You might not drive, but Elizabeth sticks on the radio in the car and just belts out a tune whilst no one can hear.
- Scream into a pillow - your pillow won’t hate you for it and it might get out some anger.
- Purpose - what do you care about (it might be nothing, or you may think it might be nothing right now), there will be something, find it and throw yourself at it. I did it with the gym, but it could be painting or baking.
- Origami - It’s hard, it can be tedious, but doing something with your hands distracts you and it looks pretty cool.
- Growing things - Grow your own houseplants or vegetables, I have 4 cactuses, and Elizabeth has an allotment.
- Bath/Shower - Cleaning yourself allows you to feel refreshed and physically better.
- 5 finger positivity - Name 5 things you are either grateful for or things that are good and count them on your hand, if you look for bad you will find it, if you look for good, you will find it.
- 3 good things - No matter how small, think of 3 good things that happened today, or this week.
- Have a break, have a... - not sure if we're allowed to finish that sentence due to copyright, but have a sit down and enjoy a wafer-based chocolate snack from the many available in your local supermarket. No honestly, allow yourself to do nothing and not feel guilty for it.
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