Coping Skills & Resources
Coping with anxiety and depression isn’t about making everything better overnight, it’s about finding small ways to help yourself get through tough moments and slowly build yourself back up.
Anxiety can make your thoughts race and your body feel on edge, while depression can drain your energy and make everything feel heavy or pointless. When both are present, even everyday things can feel overwhelming. That’s why coping skills matter, they give you tools to handle what you’re feeling instead of getting stuck in the thoughts and emotions.
There are different kinds of coping strategies, and it helps to have a mix of them. The most important thing to remember is that coping doesn’t have to be perfect. Some days will be harder than others, and that’s okay. What matters is having tools, using them when you can, and knowing that support is always available.
Quick Coping Skills
Box Breathing
Box breathing is a common coping skill for anxiety that helps relax your nervous system and take you out of fight or flight mode. Breath in (4 Seconds), Hold (4 Seconds) Breath out (4 Seconds) Hold (4 Seconds).
54321 Method
This method is a very common coping skill for those with anxiety. Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 thing you can taste. This helps add distraction between your anxiety and nervous system allowing you to take a step back and calm down.
Progressive Muscle Relaxation (PMR)
PMR is an affective coping skill when experiencing an anxiety attack. Start at your toes, finish at your head and tense every muscle group from bottom to top for 5 seconds.
Everyday Habits
Everyday coping habits help over time. Keeping a flexible routine, getting enough sleep every night, eating regularly, and moving your body can make a difference. Staying connected to people you trust also helps, even if it’s just a quick message or short phone call.
It’s also important to be aware of your thoughts. Anxiety often brings hypothetical thinking, and depression can bring negative self-talk. Learning to notice these thoughts are the illness talking and making an effort to not believe them can help you feel a bit more in control.
Coping Resources
Coping resources are there for when you need extra support. Talking to a friend, family member, or counselor can help provide you with that step back from the ledge. In Canada, there are free and confidential supports like Talk Suicide Canada (1-833-456-4566) or text 45645. There are also local mental health services often available, school counselors and online chat supports that you can reach out to without judgment or fear.