Here are the specific rationale for the resilient coping strategies and negative coping strategies I promised from my last blog.

Resilient Coping Strategies

• Breathing deeply. Slow, deep breaths give your body more oxygen and can produce a calming and focused effect.
• Church/religious activities. Attending church or other religious activities can provide support.
• Cooking. Some find great joy in preparing food. The rhythmic motion of chopping vegetables or the aroma of freshly baked bread can be very soothing.
• Exercising. In addition to keeping you fit, exercise can be a great stress reliever and a great coping strategy. When you body is fit and healthy, coping with stressful situations will be easier.
• Spending time in nature. Take time to notice the natural beauty around you by taking a walk in a park. Merely getting away from your stresses and finding peace and relaxation, even if only for a few minutes each day, can be beneficial.
• Support groups. You may feel as if you are the only one dealing with stress and depression; however, you are not alone. Look for support in your area. These groups can be formal groups established in the community, informal groups in your neighborhood.
• Talking to others. Don’t underestimate the power of talk. Talking about your thoughts and feelings can be very useful. Even if the person with whom you are talking cannot fix the problem, the act of putting your emotions into words can be helpful.
• Volunteering. When you give back to others, whether you volunteer to work with children the homeless, elderly populations, or at a local animal shelter, you find out just how strong you are. Visit www.volunteermatch.org for opportunities in your area.
• Writing/journaling. Put your thoughts and emotions on paper. Writing can help you to sort out how you are feeling. You don’t have to show what you have written to anyone. Keeping a journal can help you track your moods.

Negative Coping Strategies

• Eating in excess or not enough. Eating or bingeing when stressed is a common but ineffective coping strategy. Not eating enough can be a sign of depression. Both eating patterns are maladaptive and should be replaced with resilient strategies.
• Not talking. Keeping feelings bottled up inside is not a beneficial way to cope with problems. When people do not talk about their feelings, they become consumed with the negative, which makes a problem seem larger and less manageable.
• Self-injurious behaviors (e.g., self-cutting, drinking alcohol, taking pain killers, reckless driving, etc.). These behaviors are very serious. They are sometimes a cry for help, but engaging in these behaviors even one time can be fatal.
• Withdrawing. Individuals might feel that they need to keep to themselves and not burden others with their problems when they are feeling stressed; however, the opposite is true. Withdrawing form others and/or the problem will only make the problem worse.