How to Develop Healthy Coping Skills and Recognize Your Maladaptive Behaviors
In this article you will learn the following
-77 tips to create healthy coping mechanism and a battery of coping skills — to deal with difficult situations and people
-61 Signs and unhealthy coping mechanisms and recognizing Maladaptive behaviors
-14 medical conditions which can also trigger Unhealthy coping skills and behaviors
Developing healthy coping strategies recognizing your maladaptive behaviors
To deal effectively with the disrupting changes happening on a continuous basis in our professional, financial, relationship, social business, technological, political and personal life — it is mandatory to have a battery of effective and healthy coping skills.
Developing effective and healthy coping skills — does not happen instantly and in silos — it is an ongoing practice on daily basis — so that — when you face a serious setback, crisis or challenge — you can subconsciously summon these skills to deal with the situation and people better.
Effective and healthy coping skills — are your own tools which enables and empowers you to adapt and bounce back from all types of adversity, trauma, threats and other significant emotional events and massive stressors.
It may seem a monumental task — when you read this article — but believe me — you can practice most of these skills almost on every day basis.
For all the tips given this article [unless that tip is executable as it is] — there are detailed do-it-yourself, 900+ blogs and 3000+ answer in both my websites as well in my Quora page.
77 tips to create healthy coping mechanism and a battery of coping skills
1. Create, maintain and nurture — caring and supportive relationships which are filled with love and trust
2. Create a solid self-believe — that tells you in any unnerving situation — that although it is an unnerving situation and right now you are not able to see any solution — but you will ultimately come out
3. Develop Ability to think and creating realistic plans and solutions and implement your plans
4. Strengthen your problem-solving, decision-making and resourcefulness
5. Learn how to manage your stress effectively
6. Improvise in case your solutions don’t work-out and implement the improved solutions
7. Know your strengths and abilities and what limits you
8. Learn to manage your impulses
9. Learn to manaage your negative feelings and emotions
10. Accept help and support from those who care about you
11. Volunteer to help those who can’t — assist others in their time of need
12. Create a solution-focused mindset and perception
13. Develop ability to look beyond the present and imagine what you need to do to make future better
14. Instead of seeing crises as insurmountable — note what positive ways you are using already to deal with it
15. Create a flexible mindset — understand many of your past aspirations may no longer be feasible or desirable
16. Accept what all in your circumstances is beyond your area of control
17. Focus on what all you can influence
18. Then go and take actions in all that you can do
19. Break your large objectives into small achievable goals — take decisive actions in these as per the priority
20. Try to accomplish at least a small amount if progress toward your goal(s) each day — by taking actions
21. Learn to face the problems, anxieties and fears — instead of thinking of ways to escape
22. Reframe the situation — and check if they can give you any opportunity of growth
23. Trust your own intuitions and develop confidence in your ability to solve problems
24. Learn to recognize — when you are blowing unpleasant events out of proportion by magnifying
25. Visualize what you want rather to avoid worrying about what you fear
26. Make self-care and care of those whom you love and those who are affected — a top most priority
27. Learn to relax — to recharge yourself mentally, physically and emotionally
28. Create your own methods — how you will deal effectively[to learn about all these — this please read my blogs on handling these difficult emotions] — when you are feeling lonely, sad, melancholic, depressed, angry, scared, anxious, frustrated, irritated, bored, burned-out etc.
29. Recognize when you feel burned-out
30. Create ways to make your mood positive — when you are in un-resourceful emotional state
31. Ensure that you walk and exercise daily — especially when you are going through crisis
32. Get into healthy distractions — clean your home, arrange things
33. If possible — identify what things are still — for which you should be grateful
34. Establish and maintain healthy boundaries
35. Walk away and leave a situation that is causing you stress — If it won’t affect your future
36. Talk about your problems with a trusted person
37. Avoid unhealthy coping skills
38. Create proactive coping skills — to deal with the similar situations in future and also with unexpected life changes
39. Plan for circumstances that might derail you
40. Find what works for you — because all the strategies won’t work for you
41. Keep refining, strengthening and sharping all that works for you by regular practice
42. Use each failure and rejection for self-development and self-growth — by finding ways you can succeed in future in similar situations
43. Find out and determining an alternative out of box solution which can handle your situations effectively
44. Seek help talking with a trusted friend or colleague may be enough to ease your stress and build stronger connections
45. Learn to create controlled distraction — so that when you are less stressed you can come back to address the issues
46. Learn to lower your expectations
47. Take responsibility for the situation
48. Challenge previously held beliefs that are no longer adaptive
49. Try to get enough good quality sleep
50. Ensure eating a well-balanced diet.
51. Practice relaxation exercises such as yoga, prayer, meditation and progressive muscle relaxation — if they work for you
52. Find a ways to connect with different forums and groups
53. Create healthy outlets for venting emotional expression
54. Create a space for yourself — by being with yourself and observe your thoughts without forcing them- acknowledge and accept your thoughts and emotions during these times
55. Think about past situations that you handled better and come out stronger
56. Learn to disconnect to replenishing your emotional energy
57. Look back at situations that you did not handle well and identify the elements that led to that outcome — create solutions which may help you deal with similar situations better
58. Identify and accept that there are certain circumstances that you cannot change
59. Take a problem and break it down into manageable pieces -start identifying goals that you can work right now
60. Walk away from an argument or disagreement to cool off
61. Learn to express emotional displeasure in a productive way
62. Learn to say NO to avoid overextending oneself with too many obligations
63. Accept the faults of others
64. Realize that you can’t change others and may thing those are happening in the world — BUT — you can do something to protect you and your loved ones
65. Set realistic expectations for oneself and others
66. Visualize yourself achieving your goals
67. Learn to manage your anger effectively
68. Face your fears in controlled environment — through creating stimuli — go for progressively graded approach — where your initial targets are mildly feared situations and people — then gradually reach your most feared ones
69. Learn guided imagery by visualizing peaceful experiences, places, or scenes in your mind to help you focus and relax
70. Learn to practice breath therapy — take deep, slow, and long breaths
71. Learn Cognitive restructuring by asking yourself a series of open, focused questions between two people — to challenge irrational thoughts
72. Replace negative thoughts with more healthy, positive ones that reduce the impact of real or imagined events
73. Practice Thought-stopping and thought-interruption to break the cycle of negative thoughts as they arise to stop panic from spiraling and creating whirlpool of domino effect
74. Practice these self-talk statements — like — I am going to face this challenge and do my best — it is my responsibility to come out of this situation and I need to take needed action however fearful — I have come out of tough situations before and I am going to overcome them now
75. Learn and improve your improving social skills
76. Learn and practice self-discipline
77. Seek professional help by trying out among the various Therapy options for maladaptive behaviors — like — cognitive-behavioral therapy (CBT), applied behavior therapy (ABT) and interpersonal psychotherapy
61 Signs and unhealthy coping mechanisms and recognizing Maladaptive behaviors — they could be the combinations of following behaviors
1. Using Passive-aggressiveness by indirectly expressing negative feelings on unrelated issues
2. Bottling up your inner feelings rather than talk about them openly
3. Withdrawal — avoiding engaging in social activities
4. Uncontrolled outbursts and being in rage and anger all the time
5. Throwing temper tantrums would fall into this particular category
6. Banging your head and self-hitting
7. Declining to take prescribed medications
8. Maladaptive daydreaming by engaging your mind in extensive mental fantasy that involves dreaming about unrealistic accomplishments, complex characters and plots and can last for hours
9. Making yourself too busy and avoiding relaxing
This article was originally published as “70 tips to develop healthy coping skills “ in https://successunlimited-mantra.com/index.php/blog [1st]for more than 3000+ blogs, articles and answers on creating metamorphosis in every aspect of your life — personal, professional, business, mental, emotional, social, relationships — please visit all three links http://relationshipandhappiness.com/ [2nd] and https://www.quora.com/profile/Subhashis-Banerji [3rd]
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