99 Coping Skills PDF: The Ultimate Coping Bundle

Looking for a comprehensive list of coping skills to help manage stress and improve your well-being? Check out our 99 coping skills PDF to get some effective coping techniques.

99 Coping Skills

Try out our 99 coping skills for adults:

1. Do some physical activity: go for a run, do some squats or jumping jacks, ride your bike. Look for short exercise videos online and follow along.
2. Practice some yoga or stretching
3. Talk to your therapist or schedule a new appointment
4. Drink a glass of water. Check out our ultimate guide to drinking more water.
5. Take a hot shower
6. Seek support from a loved one
7. Read your favorite book
8. Color a color book or a mandala. You can download a free mandala online and print it.
9. Draw or doodle
10. Engage in a self care activity. If you need some inspiration, check out our anxiety self-care checklist.
11. Hug someone you love
12. Take a nap
13. Prepare and eat a healthy snack or meal
14. Journal, whether in a physical notebook or in your notes app. Try out our journaling prompts for anxiety.
15. Listen to your favorite songs or some relaxing music. You can check out the world’s most relaxing song.
16. Play a musical instrument
17. Practice your hobby
18. Create playlists based on your mood
19. Write a short story
20. Try to solve a puzzle. Some examples are crosswords, the Rubik cube, sudoku, physical puzzles.
21. Try out some origami.
22. Play an online game
23. Watch your favorite TV show
24. Meditate.
25. Try Progressive Muscle Relaxation
26. Tidy your room or living space. If you feel like it, check out our in-depth guide about how to create long term systems for a tidier living environment.
27. Feel the sun in your skin, get some vitamin D
28. Try some aromatherapy: smell some candles, essential oils, lotion, scents such as coffee or tea.
29. Touch something comforting, such as your favorite blanket.
30. Use a weighted blanket
31. Try knitting or crocheting
32. Take some photographs with your phone.
33. Watch a funny video
34. Make a collage
35. Rearrange your living space
36. Do some gardening
37. Write a poem
38. Write a manuscript letter with everything you want to say but can’t. You can even put it in an envelope and keep it for yourself or break it.
39. Hug a pillow or your favorite stuffed animal
40. Play with some Legos (they are not only for kids)
41. Cry
42. Try the 5-4-3-2-1 Method: Ground yourself by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. 
43. Dance, or watch a just dance video online and follow along.
44. Start a DIY Home Project
45. Take a hot immersion bath
46. Take an online course
47. 4-7-8 breathing: Regulate your breath with the 4-7-8 technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) to reduce anxiety.
48. Plan your next vacation
49. Listen to your favorite podcast
50. Try the box breathing technique
51. Give yourself a self massage
52. Try your favorite outfit
53. Play with your pet
54. Learn a new language
55. Make your bed
56. Chew some gum
57. Record an audio message for yourself and vent.
58. Start a blog
59. Create a Notion Template and organize a new aspect of your life.
60. Explore in-depth a subject that you are interested about
61. Do your laundry
62. Do some home repairing if it is needed
63. Take some photographs
64. Look at some memes
65. Look at new cool places close to your in TripAdvisor
66. Call or message a friend you haven’t messages in a long time
67. Fold all your clothes
68. Meal prep for the week
69. Shop for some clothing that you have been needing
70. Look at old photos that make you happy
71. Take some selfies
72. Tapping EFT: Try Emotional Freedom Techniques (EFT) by tapping on specific points on your body to release emotional stress.
73. Splash some water in your face
74. Use a stress ball
75. Pop bubble wrap
76. Practice doing some mental calculations
77. Dance with some just dance videos
78. Sing along your favorite songs
79. Try to memorize poems or long texts and practice your memorization skills
80. Practice how to write faster without looking at the screen
81. Make a random power point presentation
82. Vacuum
83. Try some random website on the internet
84. Watch a TED Talk
85. Create your own imaginary TED Talk
86. Brainstorm solutions to a problem you have with Miro
87. Repair some clothes
88. Go to a sauna
89. Create a Hope Box or an Anxiety Kit
90. Create a vision board, online or physically. Use some pictures.
91. Listen to the rain or to the wind.
92. Go to a museum
93. Go outside and be in nature: try the park, the beach, the lake
94. Go to the shops and wonder, or go to your favorite coffee shop.
95. Check out how to start that project that you always wanted to do
96. Challenge your negative thoughts. Check out our challenging your negative thoughts worksheet.
97. Watch an ASMR video
98. Go to the hairdresser
99. Talk out loud to yourself

99 Coping Skills PDF – For Free

Our 99 Coping Skills PDF includes a comprehensive list of effective coping skills, as well as examples and useful resources. Download now our 99 coping skills printable list.