Stress, the ever-encompassing word that shows up everywhere we look. As humans, a jolt of anxious energy isn’t bad. It can help us focus, help us get motivated, or help us to pay better attention. That’s the kind of stress that is often seen as functional or helpful. When you’re doom scrolling social media or biting your cuticles, that’s when we can refer to “stress” as overwhelm, increasing nervousness or worry, or maybe even a sense of dread. We cannot avoid stress in our daily routines but experiencing too much can hinder us from reaching our goals. That’s where coping techniques and stress management techniques come in.
When it comes to coping techniques for stress relief, personal is the priority. Finding tools that are achievable, accessible and work for you is the goal. This may take some trial and error. For example, if you’ve tried deep breathing and found that helps you relax and stay calm, that might be a great coping tool for you. If deep breathing makes you feel even more nervous or uncomfortable, it’s probably not the strategy to use. Other coping strategies include meditating to focus on the present moment. But again, does that practice work for you? Is that the activity that helps you take a mental break when you need one?
A great concept to consider when identifying your stress relief coping skills is: what is your version of a healthy break? If you’re going to take a moment to digest the stress occurring in your body, what can you easily access? Maybe a healthy distraction break looks like playing video games, getting an iced drink, going to a local pool, or going for a walk. The next question to ask is: how much time do you need? Maybe if you’re a busy parent you only have five minutes to spare to yourself. It’s worth it to recognize that time so that you can even work on a coping technique of taking a break.
I will often say to clients “there is no such thing as a bad coping technique, only sustainable and unsustainable options”. If you often rely on caffeine, alcohol or spending to help you reduce stress, it probably works! The question is for how long and how sustainable is that pattern?
So, if you’re looking for a place to start: take a moment to jot down three sustainable activities that you can easily access. These are things that bring you a sense of calm or joy, and that you will actually remember to use when the moment comes. Those are your coping tools to manage stress!
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Written By: Rachel Williams, MS, NCC, LPC, JFCS Psychotherapist
We’re proud to share that JFCS has been honored with the Best of the Burgh: Best Counseling Center 2025. This recognition highlights the impact the counseling team has had on the emotional well-being of individuals, families and our community.