Coping Skills Home Practice
Serenity, Courage and Wisdom
Serenity, Courage and Wisdom: Serenity is feeling calm and peaceful. Courage is strength in the face of fear or uncertainty. Wisdom is having experience, knowledge or good judgement. We can better manage our stress by using serenity, courage and wisdom. We can first stop, think, and evaluate what is causing our stress. Next, we can determine which stressors we can change and which ones we cannot change. Finally, we can act on our knowledge.
Coping with what we cannot change: Practicing serenity can help us to accept the things we cannot control. When we are stressed about something we cannot change, we can try to focus on taking care of ourselves, and we can choose a healthy coping strategy that helps us feel more calm, peaceful and serene. See the practice strategies on page 2.
Coping with what we can change: Practicing courage can help us to take action on the things we can change. When we are stressed about something that requires us to make a change, we can
1) Make a list of what actions are necessary for us to take
2) Determine how we can find the strength to do so
Example: See the graphic above which sorts out for us what we can and cannot control in the current situation our community is dealing with as we stay in our homes to reduce the spread of a dangerous virus. We cannot control the actions of others or how long this will last. But we can control how we respond and cope with the situation by taking care of ourselves and making good choices that keep us safe and healthy. See page 2 for additional strategies that help us practice serenity to cope with what we cannot control and give us courage to take action on the things we can control.
“Growing Mindful” card deck features 50 unique mindfulness activities to teach awareness, how to be present in the moment, and cultivate kindness and curiosity.
Practice strategies from “Growing Mindful” card deck:
- “Sounds Around”: Close your eyes. Notice 5 sounds around you right now. Count them on your fingers.
- “Square Breath”: Breathe in for a count of 4. Hold for a count of 4. Breathe out for a count of 4. Hold for a count of 4. Repeat until breathing is reset, and you feel calm.
- “Mindful Music: Play one of your favorite songs. As you listen do nothing else but notice the instruments used, the temp (fast/slow), the overall feel of the song, look for new components to the song that you may have missed before.
Positive Coping Strategies/Fun Activities: Choose a few activities you would like to do this week...
Listen to music mindfully
Go for a walk, run or bike ride
Lie down and look at the clouds, find different shapes
Play in instrument
Spend some time outdoors, enjoy nature
Spend time with a pet
Play a game
Write a story about a fun memory you have
Send a card or letter to a friend or family member (through the mail)
Practice a sport outside
Make a meal for your family
Practice breathing, relaxation techniques
Listen to Guided Meditation
Write something you are grateful for each day
Send a thank you note or card
Call a friend or family member (on the phone) just to say hi
Practice an instrument and then record yourself playing; share with family and friends