Healthy Coping Strategies to help you manage your emotions

Everyone feels strong emotions at times be that you feel lonely, down, you have continuous negative thoughts or you feel angry. It can be helpful to have strategies for these intense feelings so you cope in a more healthy way and stay well.

If you are feeling angry a few ideas you could try are:

Writing down what made you angry and scribbling it out until it disappears and you rip the paper.

Tearing up a magazine or some cardboard

Play music load and dance like you would given know-one is watching or sing aloud.

Smash ice cubes to the ground or squeeze the ice hard 

Punch a cushion

Have a cold bath or shower

Do some splatter painting

Bang some pots and pans

Write a letter to whoever has upset you but do NOT send it!!

Smash a watermelon 

Jump in some puddles 

Run somewhere steep

Use a stress toy like a stress ball

Kick a ball against the wall

Go to the gym or to play a sport like go for a swim 

Go somewhere quite and SCREAM 

Eat some lemon

Talk to a friend or a helpline or an online forum 

Pop some balloons or bubble rap 

Try and use Humor to calm the situation 

Count to 10

Get creative to release tension like with paint or music

Give yourself a time out so you remove yourself from the situation.

Sign up for an anger management course many of which are CBT based.

If you feel depressed, sad or alone you could:

Use an online forum or helpline

Go for a walk maybe with a dog or sit in the garden watching the birds etc 

Listen to the radio, a playlist or TV 

Look at photos of friends or family

Listen to a podcast, Ted talk, or Ted Ed, listen to something funny on You Tube 

Write a letter to yourself or read one you write when you felt happier

Read a book 

Phone a friend   

Massage your hands

Paint your nails

Have a bath or shower

Try meditation or Yoga 


Use your creativity such as make something out of clay, make a collage, finger paint.

Stroke a pet or hug yourself 

Find a blanket or put layers of jumpers on for comfort 

Drink a hot chocolate or eat some comfort food. 

Spend time on skin care or moisturize  

Use an emergency box of comforting items

Ideas if you need distracting such as from negative thoughts or for displacement:

Start a blog or a website to help yourself and others

Watch a foreign film and make up the dialogue 

Write a letter to your younger self what advice would you give?

Write a letter to yourself when you turn 100, what do you hope you have done and what do you hope you have remembered?

Watch some adverts and use one as a writing prompt

Go to a public place or on a bus ride, watch your surroundings for example imagine who is the person next to you on the bus? What do they do for a living? What were they doing last Saturday? Where and why are they going now? 

Imagine you are at your favourite place..or somewhere you want to visit

Do some cooking or baking 

Try Blipfoto, Develop photography skills, keep a record of your life create a journal, upload one photo a day

Get organised 

Watch some comedy on You Tube or online like classic comedy sketches Or BBC Sounds Comedy[GOO]-[60715822786]-[355261960235]-S-[bbc%20comedy]& 

Write a list of the things you are grateful for.

Snap an elastic band on your wrist

Visit some charity shops

Write a bucket list

Use a red marker and draw on yourself

Use warm water and food dye and put on your skin

Untangle some jewellery or some string (unless this may make your condition worse) 

Rearrange your bedroom 

Visit a local attraction and be a tourist

Watch some YouTube videos and learn a skill or about a topic for example origami or balloon animals or juggling or cooking 

Use some clay to make something 

Do a jigsaw or a paint by numbers or something creative

Look for pictures in the clouds 

Do some gardening

Do some housework to music

Make a memory book/scrap book

Write an alternative ending to a story or use some creative writonline prompts 

Write a song  

Write a diary 

Create a blog or website

Make and fly a kite 

Learn basic first aid 

Play computer games

Do some puzzle books or word searches or crosswords or build something using Lego or a pack of cards or do some adult colouring 

Look for your perfect house online or using the local paper

Help other people / do some volunteering 

Pick an object like a rock, a shell or an item from a room study it closely and consider writing about what you learn about it.

Read and try out the wellbeing tips  

Use some wellbeing apps from this site 

Check out relaxation and deep breathing  

If you do not understand how you are feeling write down the thoughts and questions in your head. 

Write a letter or poem about it to yourself