Coping Skills Home Practice
Why should we manage our time better? We may feel stressed when it seems like we do not have enough time to fulfill our responsibilities/commitments AND take enough downtime for ourselves and our personal interests. It is also very stressful when we find ourselves falling behind in our responsibilities, and always trying to catch up. With proper planning we can manage our time, decrease our stress and feel more successful!
Time Management Tips:
- Recording: Choose a scheduling tool where you will record everything that you have to do. This could be a written agenda book, a calendar on your phone or ipad, etc. You may choose to highlight your responsibilities and commitments in one color and your downtime activities in another color.
- Scheduling: Before you make plans or take on an additional responsibility or activity, check your schedule. Evaluate whether or not you have enough time, and commit to only as much as you have time for.
- Checking: Every morning when you get up, check your schedule to see what you have to do that day. Setting an alarm or leaving yourself a post-it note may help you remember to check. This will help you be prepared for your day.
- Plan Ahead: Waiting till the last minute will increase your stress, so try to allow yourself plenty of time to complete each task.
- Add variety: A daily schedule that includes some variety can help you stay focused and motivated while also allowing you to stay healthy and successful.
- Time for work completion, assignments and responsibilities
- Quiet downtime to listen to music mindfully
- Physical activity
- Time outdoors
- Time to be creative
- Time to connect with friends and family
- Time to pursue your interests
“Be Mindful card deck helps you be in the here and now with less thinking about the past or worrying about the future. You can use these daily mindfulness tools when you’re feeling anxious, moody, angry or just need to relax.”
Practice strategies from “Be Mindful” card deck:
- “Your Breath is an anchor to this moment”: Think of your chest and envison an anchor. You can always pay attention to your breath as the anchor to your body when you are stressed, sad, anxious or angry.
- “Kindness to another”: Do or say something nice to someone else today for no reason. Notice what it feels like when you are kind to another.
- “An attitude of gratitude”: Right now stop and ask yourself: What am I grateful for? If you can’t think of anything ask yourself, “is there any part of my health, family, friends, pets, school or hobbies that I am grateful for?” Remember to bring an attitude of gratitude to your day.
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
Play a game with friends or family through video chat
Organize or clean your room
Watch a funny movie