Self Care 101: Behavioral Coping

BLESSED with the weekend, am I right???

Part three of self care 101, because I am on a kick with this topic and I refuse to quit – can’t stop, won’t stop! This session was by far my favorite, from again, the same professional at training, because it is all about taking control and getting yourself back into a good place.

Cognitive-behavioral coping strategies have been found to be effective for a wide range of symptoms such as depression, anger, sadness, and anxiety. A cognitive-behavioral treatment is one that is based on the idea that psychological problems arise as a result of the way we interpret situations, thoughts, and feelings, as well as our behaviors. Here are the tips we were given:

  1. Box Breathing: Have you ever had someone tell you to take a deep breath? Most people think it is about getting more oxygen, when it is really about the distraction. This form of breathing is to regain control and the best part is, no one can see you do it (perfect for interviews)!
  2. Progressive Muscle Retaliation: You know when you’ve had a long day at work, come home, plop on the couch and kick off your heels? Immediate relief, and it’s a great feeling! This method, walks you through the entire process of tension and release head to toe.
  3. Grounding: Have you heard of mindfulness? Teaching yourself to live more in the moment and allowing your thoughts to come and go without feeling pressure to acknowledge every single one (peep my previous post on challenging your thoughts). Use this method to let your thoughts pass without latching on and making them all a reality. Use “5-4-3-2-1,” meaning play the eye spy game! To become engaged with your surrounding and grounded in the moment, find 5 blue items, 4 chairs, 3 pens, 2 cups and 1 plant (all just examples, but you catch my drift!)
  4. Guided Imagery: Have you ever been stressed and taken a mental vay-cay to a beach, with the sand in your toes, wind in your hair and sun on your face? GUIDED IMAGRY! Imagining you are in a more relaxing environment, including all five senses it exactly what this means.

That’s it! Can you tell I am obsessed with this topic? No? Me either lol. If you have any wellness tips or tricks, methods or secretes, I’d love to hear from you! Have a FANTASTIC weekend, and I’ll see ya’ll next week!

Be confidently you,



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