Mental Wellness: Coping Statements

What are coping statements?

Coping statements are truthful positive statements used to replace the negative and untrue thoughts that take-over when you feel anxious, stressed, angry and/or when facing other overwhelming situations.

For example: Replace, “I can’t take it anymore.” With, “This is uncomfortable, but I can handle it if I take slow and deep breaths.”

USING COPING STATEMENTS

If using your statements to preempt negative thoughts in a crisis situation:

  1. Read them out loud (if possible) and repeat them until you start to feel better.

  2. If one statement in particular helps calm you most, just continue to repeat that statement to yourself – like a mantra.

  3. Try to breathe slowly and deeply – into your diaphragm – as you read your statements.

ANXIETY

I’m nervous about this test...

I’m uncertain about the future...

Grounding Technique: Take a moment to think of some of your favorite things - your favorite color, or song, or snack, and share what you like about them.

Positive Statements:

  • Fighting this doesn’t help. Relax and breathe deeply and let it float away.

  • This feeling isn’t comfortable, but I can handle it.

  • By relaxing through these feelings I learn to face my fears.

  • I can feel anxious and still deal with this situation.

  • I can slow down and think about what I need to do.

  • Feeling tense is natural. It tells me it’s time to use coping strategies.

Depression

I feel like I’ll never get through this..

Grounding Technique: Take a short walk. Concentrate on your steps — you can even count them. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again.

Positive Statements:

  • I am enough.

  • This won’t last forever.

  • I am loved and valued by others.

  • It is OK to not be perfect.

  • My mistakes do not define my worth.

  • I won’t let the past define me.

  • I will give myself the same compassion that I’d give my best friend.

  • Depression is strong, but I am stronger.

  • I am resilient in the face of adversity.

Fear

I’m feeling scared

Grounding Technique: Close your eyes and imagine being in your favorite place - What sounds do you hear? What do you smell? Take a moment to describe what you see and what you’re doing on this mini vacation.

Positive Statements:

  • I’ve done this before so I can do it again.

  • I’ll be glad I did it when this is over.

  • I’ll feel better when I am actually in the situation.

  • I’ll just do the best I can.

  • By facing my fears I can overcome them.

  • Worry doesn’t help.

  • Whatever happens, happens. I can handle it.

OVERWHELMED

I can’t do this. I can’t take this anymore.

I hate math and am feeling overwhelmed...

Grounding Technique: Take a pause and think about this very moment in time. What day is it today? What time is it, and how is the weather right now? If you’re able, step outside and take a deep breath.

Positive Statements:

  • Stay focused on the present. What do I need to do right now?

  • It will soon be over.

  • It’s not the worst thing that could happen.

  • Step by step until it’s over.

  • I don’t need to eliminate stress, just keep it under control.

  • Once I label my stress from 1 to 10 I can watch it go down.

  • Take a breath.

Panic

I can’t breathe! I need to make it all stop.

Grounding Technique: Take a deep inhale and hold for 3 seconds. Now exhale. Name animals alphabetically (alligator, bear, cow, dog, etc..…)

Positive Statements:

  • This isn’t dangerous.

  • I will just let my body pass through this.

  • I have survived panic attacks before, and I will survive this as well.

  • This feeling isn’t comfortable or pleasant, but I can accept it.

  • There is no need to push myself. I can take a small step forward as I choose

  • These are just scary thoughts, and I can change my thoughts.

PAIN MANAGEMENT

I am not wanted or needed because my pain gets in the way.

Grounding Technique: Place your left hand on your right shoulder and tap. Now you can place your right hand on your left shoulder and tap. Squeeze into a big hug and say, “I am safe.” Tap, tap, squeeze, and affirm. Repeat as needed.

Positive Statements:

  • I can ask for help.

  • I can tell others that the pain is terrible today.

  • I will do the best I can.

  • I can be happy and enjoy life despite my pain.

  • One step at a time - I can handle this.

  • I need to stay focused on the positives.

  • This isn’t as bad as I thought.

  • No matter how bad it gets, I can do it.

DISORDERED EATING

I’m feeling…

Grounding Technique: Think of your favorite animal. If you were to cook a meal for them, describe what you would cook and why.

Positive Statements:

  • Food is fuel. Food is medicine. Food makes muscles.

  • I am not my illness.

  • Strong, healthy, smart.

  • It’s ok if I need to be reminded to eat.

  • It’s ok to eat small amounts throughout the day.

  • My body deserves love.

  • I eat for energy and nourishment.

ANGER

I feel dismissed when I am interrupted when talking.

Grounding Technique: Write or mentally list four or five things in your life that bring you joy, visualizing each of them briefly.

Positive Statements:

  • Remember to breathe.

  • Is this worth getting angry?

  • I can handle this and stay in control.

  • I’m in control of how I react.

  • It’s ok to walk away from conflict.

  • It’s ok to feel my emotions.

  • People will act the way they want to, not the way I want them.

  • People aren’t against me – they’re for themselves.

  • I won’t take this personally.

PHOBIAS

I can’t do that. XYZ will happen.

Grounding Technique: Find three objects that are near you. Describe everything there is to notice about them - their color, texture, if they make a sound, etc. If you were to give them a name, what would they be?

Positive Statements:

  • I’ve done this before, so I can do it again.

  • I’ll be glad I did it when this is over.

  • I’ll feel better when I am actually in the situation.

  • I’ll do the best I can.

  • By facing my fears, I can overcome them.

  • Worry doesn’t help.

  • Whatever happens, happens. I can handle it.

  • The adrenaline I’m feeling will pass in a couple of minutes.

QUICK WAYS TO CALM DOWN

Sometimes you’ll need a quick way to calm down, and you don’t have much with you. Maybe it’s when you’re at school, out at Target, or stuck in traffic. These tips will come in handy at those times:

  • Imagine your favorite place - it’s like taking a mini vacation wherever you are

  • Think of your favorite things

  • Name animals alphabetically (alligator, bear, cow, dog, etc…)

  • Squeeze Something (play dough, clay, silly putty, your fists, a stress ball)

  • Get a Cold Drink of Water

Resources, THINKRebecca Whitemental health, coping statements, coping skills, wellness