Adaptive Coping Behaviors

Healthy, adaptive coping behaviors

Here’s a list of healthy, adaptive coping behaviors that are grouped by areas of interest to help get you thinking about what you can do to better manage or reduce stress.

Music/Audio Experiences

  • Jam out to your favorite song, album, playlist

  • Listen to an album that uplifts you/makes you feel better

  • Dive into a new music genre/explore new music

  • Make a playlist

  • Attend a concert

  • Go to a show

  • Find a new music venue like a school, university, coffee house, etc.

  • Play an instrument

  • Learn a new instrument

  • Write music/song

  • Relax to nature sounds

  • Enjoy your favorite podcast

  • Find a podcast about something you are interested in

  • Visit a record or music store

  • Get together with some friends and go to a show

  • Join a band or club

  • Get together with friends and make a podcast

  • Interview family members about the past and record it

 

Physical/Outdoor Activity

  • Do some exercises

  • Stretch/move your body

  • Take a walk

  • Do yoga

  • Go for a run

  • Join a boxing/martial arts class

  • Go biking

  • Shoot hoops

  • Kick a ball against a wall

  • Go to the park

  • Go swimming

  • Go hiking

  • Spend time with your pet(s)

  • Go fishing

  • Garden

  • Visit the zoo

  • Go camping

  • Dance

  • Toss a ball

  • Go to the park

  • Play catch

  • Fly a kite

  • Go to a community center

  • Go to a water park or pool

 

Personal Growth/Development

  • Develop a plan to save money to buy something

  • Plan something fun

  • Organize your stuff

  • Clean your room

  • Journal

  • Learn something new

  • Go to the library

  • Visit the art museum

  • Practice a skill

  • Develop goals

  • Reflect/focus on positives rather than negatives

  • Make a “to-do” list

  • Learn to cook/bake

  • Put together a puzzle

  • Read a book

  • Come up with a positive motto

  • Do something that inspires you

Creative/Art/Writing

  • Watch a movie or TV show

  • Make a gratitude list

  • Engage in a hobby/craft

  • Make a scrap book

  • Start a project

  • Write a letter to someone

  • Make a Pinterest board with inspiration images

  • Draw, paint, sculpt

  • Write positive quotes

  • Make a collage

  • Take photos

  • Design something

  • Make something for someone

  • Write (a book, story, script, poem, song, rap. etc.)

  • Put something together

  • Make a photo album

  • Scribble or doodle

  • Decorate your room

  • Find a club with others who share your hobby or craft

  • Join a class to learn how to draw, paint, sculpt, etc.

  • Call a friend and go take photos together

  • Invite people over to come up with a backyard skit

  • Start a circle journal with a trusted friend or family member

  • Help someone put something together

 

Self-Care

  • Meditate

  • Do a mindfulness exercise

  • Take a shower or a bath

  • Buy yourself something

  • Breathe—deeply

  • Reward yourself

  • Take time to relax

  • Take a nap/a break

  • Take time for yourself, do something you love

  • Visualize a peaceful place

  • Be kind to yourself—positive self-talk

  • Have a good cry

  • Do aromatherapy

  • Get a massage

  • Write down positive things about yourself

  • Help someone

  • Hang out with friends

  • Increase opportunities to laugh

  • Call a friend

  • Play a game

  • Volunteer

  • Just relax and chill with friends

  • Share feelings with someone you trust

  • Plan a social outing

  • Go out to eat

  • Give someone a compliment

  • Spend time with family

  • Cook with someone special

  • Go to a friend’s house

  • Build a pillow fort

 

Other Fun

  • Do a crossword puzzle

  • Squeeze a stress ball

  • Wear something that makes you feel good

  • Search the internet

  • Watch fish or birds or other wildlife

  • Play a video game

  • Start collecting stuff

  • Look up new words and use them

  • Think of 5 people you love and respect

  • Think of how you are a good person

  • Think about where you would like to be in 5 years

  • Sort through and edit your pictures

  • Avoid social media

  • Stargazing/cloud watching

  • Watch a sunrise or sunset

  • Blow bubbles