I found these coping strategies from my old blog and thought I’d share them. DISCLAIMER: I am not claiming that doing these will instantly cure you, or that all of them will work for everyone - I suffer from mental illness and I find that some of these provide a little bit of solace, comfort or distraction in dark times. Credit to Mind for many of these ideas !
If you feel angry, frustrated or restless:
Punch a pillow (generic but it helps, trust me)
Smash ice cubes into a bathtub
Go for a walk, run or any form of exercise
Listen to upbeat/angry music
If you feel depressed, sad or lonely:
Wrap up in a blanket and watch a comedy or something that requires minimal attention
Write your feelings on paper and tear the paper up
Try and go for a walk or exercise
Take a bath (works best for me)
If you feel anxious, panicky or tense:
Make a hot drink and drink it slowly, noticing the taste, smell, the shape of the mug and its weight in your hand (mindfulness)
Take 10 deep breaths, counting each one out loud
Take a warm bath or shower
Massage your hands with a nice smelling cream
Take some time by yourself to rejuvenate
If you feel spaced out or dissociative:
Chew on a piece of ginger or chilli, or something else with a sharp taste
Clap your hands, noticing the stinging sensation
Drink a glass of ice-cold water
If you feel like self harming:
Stick tape or a plaster to your skin and peel it off
Have something to eat and drink
If you feel hypomanic or manic:
Try to sit in a dark room with little stimulus, wrapped up in blankets
Take a nap or lie down, if possible
Create a tight schedule to prevent impulsive decisions
Exercise, e.g. go for a run, cycle or go to the gym
Do breathing exercises (click here)
Take any meds you may have been prescribed for this situation
Reward yourself for every 5 minute chunk you get through without harming yourself
Remove all sharp items or potentially dangerous items from your reach, or ask someone you trust to do it for you
Talk to and spend time with people if you do not live alone, and it is beneficial to do so
Make a list of reasons not to die today, and why you didn’t die any other day, no matter how small the reasons may be
If you think you’re in immediate danger from yourself, go to your local accident and emergency department (link is for the UK).
Childline: 0800 1111 (for under 19s) (24 hour)
Samaritans: 116 123 (all ages) (24 hour)
Papyrus: 0800 068 41 41 (anyone under 35) (has opening hours, check website)
amandla
