Coping skills are the things we do to handle stress and work through difficult thoughts and feelings. Some help us change a stressful situation, and others help us settle the feelings that come with it. Everyone uses them, often without naming them.
We put this guide together because “coping” gets used a lot without much explanation. When you can name the type of skill you are reaching for, it is easier to pick one that fits the moment.
Below, we walk through five common types of coping skills, how to choose between them, and when it might help to talk with a professional. None of this replaces care from a provider, and all of it is meant to give you a clearer picture of your options.
What Are Coping Skills?
Coping skills are strategies we use to manage difficult thoughts, feelings, and situations, whether that is everyday stress or a harder season of life. Researchers often sort them into two broad groups. Some aim to change the stressful situation itself, and others aim to manage the emotions it brings up. Which one fits depends a lot on whether the problem in front of you is something you can change.
What Are the 5 Types of Coping Skills?
The five types below recur in stress and mental health resources. You likely use several of them already.
1. Emotion regulation
Emotion regulation means noticing your feelings and working with them in healthy ways, rather than being swept along by them. Two common tools are slow breathing and mindfulness.
Slow, deep breathing can trigger the body’s relaxation response, which slows your heart rate and lowers your blood pressure and can help you feel calmer within minutes. Mindfulness, which means paying attention to the present moment without judging it, is another option. Mindfulness-based practices may help with anxiety and depression, and some research suggests they can work about as well as established therapies such as cognitive behavioral therapy (CBT), a structured form of talk therapy.
2. Cognitive reframing
Cognitive reframing, also called cognitive reappraisal, is a CBT skill that involves changing how you interpret a situation so it has a different emotional effect on you. For example, telling yourself “this is a chance to show what I prepared” before an interview lands very differently than “I am going to fail.” Changing how you interpret an upsetting situation can change how it feels, which is why this skill is a core part of many talk therapies. It takes practice, and it is something a therapist can teach you directly.
3. Problem-solving
Problem-solving is the hands-on type. You name the problem, list a few possible responses, weigh them, pick one, and try it. This works best when the stressor is something you can actually influence, such as a scheduling conflict or a task that feels too big. Breaking a big problem into smaller steps and starting with just one can make it feel more manageable.
4. Relaxation
Relaxation skills calm the body and the mind. They include deep breathing, progressive muscle relaxation (slowly tensing and then releasing muscle groups), and guided imagery (picturing a calm, peaceful scene). These are skills, so they tend to work better the more you practice them, and most can be self-taught from a book, an app, or a class.
5. Self-care
Self-care is the everyday foundation that makes the other skills easier to use. It is about looking after your body and your relationships.
- Move your body. Regular physical activity can lower your risk of anxiety and depression and help you sleep better, and even short bouts of movement count.
- Protect your sleep. Most adults need seven or more hours, and good sleep helps reduce stress and improve mood.
- Stay connected. Social connection supports both mental and physical health, so reaching out to people you trust is a coping skill in itself.
- Make room for what you enjoy. Hobbies, time outdoors, and rest are not extras. They help refill your energy.
How Do I Know Which Coping Skills to Use?
A simple way to choose is to ask whether the situation is something you can change. If it is, problem-solving and other action-focused skills tend to help most. If it is not, skills that settle your feelings, such as cognitive reframing, relaxation, and self-care, are often a better fit.
It also helps to know that not every skill works for every person, and it can take some trial and error to find what works for you. Some habits can also backfire. Leaning on alcohol or avoiding a problem tends to make things worse over time, while doing something positive to manage stress is the healthier path.
When Should I Talk to a Therapist?
Coping skills are powerful, and they are not meant to carry everything alone. It may be time to reach out for professional support if any of the following feel familiar.
- Distressing symptoms last two weeks or more.
- They get in the way of work, school, or your relationships.
- The ways you are coping are starting to cause their own problems.
Finding a therapist can feel overwhelming, and there are several good places to start.
- Ask a primary care provider for a referral.
- Check your insurance company’s list of in-network providers.
- Look into community mental health centers, which often offer lower-cost care.
- Try a free matching tool such as Mental Health Match.
We created Mental Health Match to make this part easier, and it is free to use. You answer a few questions about what you are looking for, and we introduce you to therapists who fit, with detailed profiles so you can learn about their approach before reaching out.
If you are in crisis or thinking about harming yourself, you do not have to wait. You can call or text the 988 Suicide & Crisis Lifeline at 988 for free, confidential support any time.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to a qualified healthcare professional about any medical concerns. If you are in crisis, please call or text the 988 Suicide & Crisis Lifeline at 988.
