15 Free Coping Strategies for Better Mental Health!

Happy Mental Health Monday! The best day of the week, hooray! This week, I’ll be sharing all my favorite free coping strategies that I’ve found over YEARS of careful trial and error. Of course, as always, everyone is different, so finding your own personalized strategies might help too! Most of these are universal though, and probably can help you start to feel a little less tense! You don’t need to spend money to feel better, so trying some of these free coping strategies might help!

Writing this is bringing back serious memories from my childhood. Being an anxious kid, we we’re always trying to find things to negate all the negative feelings that were also quick and easy for me. Since then, I’ve actually started to see how important all that is! As a pre teen and teenager, I sorta didn’t think these would work, but in all reality, they’re some of the best things you can do for yourself, even if you don’t live with anxiety or related illnesses. Self care is important for everyone! So without further adieu..

Free Coping Strategies!

 

  1. Get enough sleep. This might be super obvious, but seriously, so many people neglect sleep and underestimate how much better you feel when you’re well rested.
  2. Drink enough water. Again, yes, might seem obvious but really over looked. Better hydration makes you feel better overall, and leaves you feeling less gross when stress hits hard.
  3. Understand that “no.” is a complete sentence. Seriously. Read about respecting your boundaries here and start working on saying no to the things that don’t serve you.
  4. Get outside more. Spending time in the sun can help to boost your vitamin D, which tends to foster those lovely feel good feels.
  5. While you’re outside, get a walk in. Exercising is proven to help boost those feel good chemicals up and help to combat stress, anxiety, and even depression.
  6. Start a journal. It’s always a good idea to journal before bed at night, so you can record things that are on your mind and get them out of your system before laying down and trying to rest. Mind won’t stop racing when you’re trying to doze off? Write it down!
  7. Take time to meditate and reflect. A simple guided meditation (tons on youtube!) can help you to unwind when you’re feeling on the anxious side or like stress is getting the better of you.
  8. Self care, then self care some more. Self care can save you from stress when stuff gets too tough. Read all about self care here and shop my favorite self care items here. It can be as simple as making sure you get enough sleep or drink enough water, or might be spending time on an activity you love. And it’s so lovely.
  9. Practice yoga! I have to say, as an anxious person, you might be SICK of people telling you to try to practice yoga. But seriously, taking some time to do a couple flows can help you so much and can help quiet your mind too. Plus, some instructors focus their practice on those who are anxious or have depression.
  10. Spend time on things you love. Sometimes, when you’re dealing with mental health concerns, you tend to forget to spend time on the things that make you happiest. Taking time to indulge in a favorite activity can make a serious difference.
  11. Relax with an adult coloring book. These books have been popping up EVERYWHERE! Taking the time to color each picture can help to relax your mind and focus your energy into something more positive.
  12. Try out a meditation app! There are tons of apps all over the internet that help you to be more intentional on the daily, meditate, and get back to feeling centered and ready to go. Give one a try, a ton are free!
  13. Kick back and take a bath. This has to be my favorite! I love getting to just sit and relax, maybe toss in a bath bomb, and spend time getting back to myself. It’s perfection.
  14. Take a breath. Go outside, collect yourself, and practice some deep breathing. This is one of the most simple ways to calm your mind and reduce your stress quickly.
  15. Spend time with friends and family! Be sure to utilize your support networks, because they’re there to help you!

 

free coping strategies mental health and self care

 

Do you have any free coping strategies that you love? Feel free to share the comments below, the more the better!

Happy Monday!

XOXO Em

 

 

Do Planners Help Reduce Anxiety? – Mental Health Monday

It’s no secret that I have been an anxiety ridden person pretty much since I was a kid. Since I’ve lived this life for quite sometime, I’ve picked up on the things that make me feel a little more at ease and more organized. When heading into this new school year, I had one big question; Do planners help reduce anxiety?

While a few searches didn’t yield any official studies on whether or not that is the case, I can attest to my personal experiences. If I can plan out my week on paper, I know what to expect. When I know what to expect, I tend to feel better. Easy as pie, right? Sometimes, I suppose. Anxiety can be an unpredictable illness to live with, but having the things you can predict down on paper can be a big help to me personally.

For me, there’s more than a few factors that go into my selection of the *perfect* planner. Paper planner? Online planner? There seems to be a literal ocean of choices. My sister actually reached out to me within the last week about which planner to get, because there are so many options out there to pick from. There is a perfect planner out there for you, you just have to dig around and search for the best possible option for you.

 

Where Can I Find the Perfect Planner?

 

This is a bit of a loaded question. You can scour the internet for planners, search all of amazon, and still come up on the empty handed side. One big deal about picking your planner is needing to be able to see the setup on the inside. Sure, there are tons of cute looking planners, but if there is nowhere to write all your lovely information, what’s the point?

Planners come in a number of different formats. Monthly planners, daily planners, calendars, some planners will hold recipes. There are literally endless options. My best suggestion on the planner search is to go out to a craft store or book store, and get your hands on some to see what they are like. Believe it or not, there are so many little details that can make it all easier to use in the long run.

I pick my planner up at Michael’s. They also have a ton of stickers, planner pens, and other things you might want there. You can be as minimalistic or as zany as you’d like! That’s half the fun I think! I like to decorate my planner with stickers, little markers for school project due dates, and special stickers for doctor’s appointments and other events.

 

 

Above is my current planner! I love all the fun colors, the tabs for each month, and all the space! Plus, the rings on the side that bind the pages together are very sturdy! I plan on decorating the planner even further, because there is so much room to decorate and personalize! The back cover is the same print, and again, tons of room to personalize!

 

How Can I Personalize My Planner?

 

You can personalize it however you like! I prefer to buy planner sticker packs, because they make decorating a ton easier. I like the Happy Planner sticker packs (look for coupons!) as well as some nice colored pens so I can color code my life all down to a tee. Tons of sellers on etsy also make stickers, and you can buy them for literally anything you could possibly want!

 

 

My planner has tons of space to write out everything I need, as well as put cute decorations and stickers! If you run out of space, you can always write over the stickers too. Most of the stickers from Happy Planner are paper, so you never have to worry about decorating too much!

Do I Need A Paper Planner?

 

Again, it’s up to you! I usually have a paper planner, as well as a google calendar so that I can get away with leaving the paper copy at home when I want to carry a smaller bag. Google calendars can send you notifications before you have due dates, remind you of your appointments. You can also color code everything so you know what everything is at a glance!

How you use your planner is up to you! All I can say is that using my planner has helped to make my life so much more at ease, and I think that it would be good for anyone to try out!

Do you use a planner? Which kind? Let me know in the comment section below!

XOXO

Em