--- source_url: "https://www.fortwellness.com/therapy-coping-skills/" title: "10 Helpful Coping Skills for Dealing with Difficult Times" generated_at: 2026-11-02T10:54:05Z host: www.fortwellness.com type: post generator: ael-42a/1.2.0 --- # 10 Helpful Coping Skills for Dealing with Difficult Times # 10 Helpful Coping Skills for Dealing with Difficult Times ##### [By: Rane Wallace, MS, LPC, LCDC, SAP](https://www.fortwellness.com/team/therapist-rane-wallace/) ![A girl relaxing on a swing.](https://www.fortwellness.com/wp-content/uploads/elementor/thumbs/A-girl-relaxing-on-a-swing.--q3e2ajrkro7ipw1rkl2jv6341yw06c1v0lvhkhyo74.jpeg "A girl relaxing on a swing.") Attending individual counseling sessions with a therapist can help you learn more helpful therapy [coping skills](https://psychcentral.com/search?q1=coping%20skills) and coping mechanisms to get through difficult times. The Covid-19 pandemic has negatively impacted people’s [mental health](https://www.keranews.org/health-science-tech/2020-07-16/pandemic-leaves-north-texans-battling-depression-anxiety-with-scarce-resources?fbclid=IwAR17hAPJTYvYAGQaWFbEqYIW9IuDgHL_oB3tKxa7cXsS4Bycm_XzYMmvZks) in substantial ways. Recent research shows that 4 out of 10 adults in the United States reported symptoms of [depression](https://www.fortwellness.com/helpful-things-to-know-about-depression/) and [anxiety](https://www.fortwellness.com/anxiety-therapists-in-fort-worth/). That’s nearly 4 times the amount prior to the pandemic. Unfortunately, I suspect the ripple effects from the pandemic will be seen for years to come. In this article, I will provide you some helpful strategies and coping skills for getting through tough times. Below, I’ve got 10 helpful coping skills that you can use to deal with difficult times. ## 10 Helpful Therapy Coping Skills ### 1) Stay connected Social connection and social support are foundations to our emotional well-being. It is very important to connect with others. Here are some ways you can connect with others: phone calls, text messages, zoom meetings, FaceTime, or even meeting outside or somewhere safe. It’s not unusual for two good friends to be waiting for the other to call the other. Just pick up the phone and call them! You can avoid [FOMO](https://www.fortwellness.com/fear-of-missing-out/) (fear of missing out) by doing so. ### 2) Five Senses Using your senses helps to ground you and relieve symptoms of anxiety. Create a list of activities that you can do that will allow you to focus on your senses. Activities that engage the senses include some of the following: exercising, drawing, painting, cooking, gardening, listening to music, knitting, gardening, doing a puzzle, etc. Grounding yourself with the 5 senses is a great therapy coping skill. ### 3) Positive Self-Talk Use [positive self-talk](https://www.verywellmind.com/how-to-use-positive-self-talk-for-stress-relief-3144816) and tell yourself that you will get through this. It’s a solid coping skills discussed in therapy. It’s temporary and this too shall pass. Stay optimistic and focus on what is going well instead of what is not going well. It’s going to be ok. Remind yourself just that. In therapy, [cognitive behavioral therapy](https://www.fortwellness.com/cognitive-behavioral-therapy/) can be used to combat negative self-talk. ### 4) Exercise Exercise can do wonders for our [emotional and physical health](https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495#:~:text=Exercise%20helps%20prevent%20and%20improve,improve%20mood%20and%20reduce%20anxiety). Step up your game since we are in challenging times. See if you can have a friend or family member do it with you if you don’t want to do it by yourself. You can go for a walk, run, etc. Research shows that exercising can be just as effective as therapy. By doing therapy and exercise you can improve your mood stability. ### 5) Tune into your emotions Acknowledge your [emotions](https://www.helpguide.org/articles/mental-health/emotional-intelligence-toolkit.htm) and don’t hide from them. It’s not helpful to bottle them up. Use these three components: A.) identify your physical sensations, body cues and thoughts B.) Label the emotion C.) Manage the emotion. Managing your emotions all starts with self-awareness. Fun fact regarding emotions. In therapy, you’ll never hear me say, “well, how does that make you feel.” That’s what you see on TV. I cringe when I hear that phrase. You might hear me say, “what was that like for you” or “tell me more about that.” In therapy, I do put a high emphasis on emotion regulation skills and improving emotional intelligence. ### 6) Talk about it Talking to someone about our problems allows them to not fester and get bigger. Attending counseling with a therapist can be helpful for this part and has a lot of [benefits](https://www.fortwellness.com/the-benefits-of-attending-therapy-with-a-counselor-and-therapist-part-2/). Attending therapy can do wonders for your mental health. Don’t let things bottle up. Have you ever seen what happens to diet coke when you put a mentos in it? The same things happen if we stuff our emotions and don’t talk about them or process them. ### 7) Prioritize your self-care In challenging times, we must focus more heavily on our own self-care. What works for non-challenging times might not work for challenging times. Add additional strategies and tools in your toolbox for these tough times. You can learn more coping skills in therapy. ### 8) Journal Journaling can have a helpful impact on your well-being. There is something to be said about writing things down which allows you to process them. Journaling on a regular basis can be a powerful tool to generate better self-awareness. If you want some assistance, check out these [10 journaling prompts for mental health](https://www.portstluciehospitalinc.com/10-journaling-prompts-for-mental-health/) to get you started. Want a good prompt to journal about? You can try [gratitude](https://www.fortwellness.com/fort-worth-depression-treatment/) to start or some other [mental health journal prompts](https://www.fortwellness.com/mental-health-journaling-prompts/). ### 9) Reading Find something you enjoy reading and treat yourself. Read somewhere quiet and enjoy this helpful activity. So many different reading topics out there – make sure to choose one that will lift you up. ### 10) Relaxation Techniques Practice some relaxation techniques. For example, work on some pleasant imagery where you envision yourself somewhere else while focusing on deep breathing. You can walk throughout through the previously mentioned 5 senses and really work on taking big deep breaths in, and even bigger exhales out. Breathe in for 3 or 5 seconds, and exhale for 5 or 7 seconds. Breathe in some relaxation and blow out toxicity. I hope that you found these different therapy coping skills and strategies to be helpful. Just remember, coping skills and using some of these different strategies require practice to master. Don’t be discouraged if you try one out and it doesn’t work. Practice, practice, and more practice. Different situations call for different skill sets. Continue to improve your emotional well-being, get 1% better in all that you do, and be kind to yourself. If you find these to be helpful, you might also like this article that has [15 different stress management coping skills](https://www.fortwellness.com/15-coping-skills-for-stress-management/). ## Stay Connected with Fort Wellness Counseling Stay up to date and connected with the latest [blog articles](https://www.fortwellness.com/blog/) by following Fort Wellness Counseling on the social media platform of your choice: [Facebook](https://www.facebook.com/fortwellness), [Instagram](https://www.instagram.com/fortwellnesscounseling/), [YouTube](https://www.youtube.com/channel/UCtwrDb8MDGbOMkmKLhFm9_g), [LinkedIn](https://www.linkedin.com/company/fort-wellness-counseling). ## Other Helpful Blog Articles If you found this article to be helpful, you might consider checking out some of our other helpful reads, which includes, but not limited to: - [What to Expect at your First Therapy Session](https://www.fortwellness.com/what-to-expect-at-your-first-therapy-session/) - [How Therapists Can Help You with Anxiety](https://www.fortwellness.com/anxiety-therapists-in-fort-worth/) - [Helpful Things to Know About Depression](https://www.fortwellness.com/helpful-things-to-know-about-depression/) - [Building Good Habits and Routines in Therapy](https://www.fortwellness.com/building-habits-in-therapy/) - [When Should I Attend Therapy with a Therapist?](https://www.fortwellness.com/when-should-i-attend-therapy-with-therapists-in-fort-worth/) - [How to Find Therapists in Fort Worth for Individual Counseling and Therapy Services](https://www.fortwellness.com/how-to-find-therapists-in-fort-worth/) - [The Benefits of Attending Therapy with a Counselor and Therapist](https://www.fortwellness.com/the-benefits-of-attending-therapy-with-a-counselor-and-therapist-part-2/) - [What is Counseling, Mental Health Therapy, Psychotherapy and Talk Therapy.](https://www.fortwellness.com/what-is-counseling-mental-health-therapy-psychotherapy-and-talk-therapy/) - [8 Tips for Coping with FOMO – The Fear of Missing Out](https://www.fortwellness.com/fear-of-missing-out/) [ Schedule Your Appointment ](https://www.fortwellness.com/schedule/) [![A picture of a couple holding hands while attending couples therapy in Fort Worth.](https://www.fortwellness.com/wp-content/uploads/couples-therapy-blog-article.png)](https://www.fortwellness.com/signs-it-is-time-for-couples-therapy/)Therapy ### [ Signs It’s Time to Sign Up for Couples Therapy in Fort Worth, Texas ](https://www.fortwellness.com/signs-it-is-time-for-couples-therapy/) Signs It’s Time to Sign Up for Couples Therapy in Fort Worth, Texas By: Rane Wallace, MS, LPC, LCDC We know that no relationship is [![An interior view of our Fort Worth, TX counseling space, featuring a tan leather sofa and books titled 'Anxiety Isn't Always Obvious,' with a pillow labeled 'Fort Wellness Counseling in Fort Worth, TX' and an abstract landscape print.](https://www.fortwellness.com/wp-content/uploads/Anxiety-Not-Obvious-Blog-Article-Cover-Photo.png)](https://www.fortwellness.com/anxiety-subtle-signs/)Therapy ### [ Anxiety Isn’t Always Obvious: Subtle Ways It Shows Up in Daily Life ](https://www.fortwellness.com/anxiety-subtle-signs/) Anxiety Isn’t Always Obvious: Subtle Ways It Shows Up in Daily Life By: Rane Wallace, MS, LPC, LCDC When you hear the word anxiety, what [![self-awareness-self-criticism-blog-article](https://www.fortwellness.com/wp-content/uploads/self-awareness-self-criticism-blog-article.png)](https://www.fortwellness.com/self-awareness-criticism-difference/)Therapy ### [ The Difference Between Self-Awareness and Self-Criticism ](https://www.fortwellness.com/self-awareness-criticism-difference/) The Difference Between Self-Awareness and Self-Criticism By: Rane Wallace, MS, LPC, LCDC We often admit that we’re our own biggest critics. 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Thanks to [![how to get over a breakup](https://www.fortwellness.com/wp-content/uploads/pexels-alex-green-5700170-scaled.jpg)](https://www.fortwellness.com/how-to-get-over-a-breakup/)Therapy ### [ How to Get Over a Breakup: Advice from Therapists ](https://www.fortwellness.com/how-to-get-over-a-breakup/) How to Get Over a Breakup By: Rane Wallace, MS, LPC, LCDC, SAP Breaking up with a romantic partner is painful – no matter the reason [![how to set new year's resolutions](https://www.fortwellness.com/wp-content/uploads/pexels-tatiana-syrikova-3975590-scaled.jpg)](https://www.fortwellness.com/how-to-set-new-years-resolutions/)Therapy ### [ How to Set New Year’s Resolutions ](https://www.fortwellness.com/how-to-set-new-years-resolutions/) How to Set New Year’s Resolutions By: Rane Wallace, MS, LPC, LCDC, SAP How to Set New Year’s Resolutions Setting goals gives us a sense [![how to cope with holiday stress](https://www.fortwellness.com/wp-content/uploads/HOW-TO-COPE-WITH.png)](https://www.fortwellness.com/how-to-cope-with-holiday-stress/)Therapy ### [ How to Cope with Holiday Stress ](https://www.fortwellness.com/how-to-cope-with-holiday-stress/) How to Cope with Holiday Stress By: Rane Wallace, MS, LPC, LCDC, SAP Say No to Prevent Burnout There are an abundance of obligations that [![Trauma Therapy in Fort Worth](https://www.fortwellness.com/wp-content/uploads/Anxiety-Counseling-Fort-Wellness4-scaled.jpg)](https://www.fortwellness.com/trauma-therapy-in-fort-worth/)Therapy ### [ Trauma Therapy in Fort Worth: Types, Benefits & More ](https://www.fortwellness.com/trauma-therapy-in-fort-worth/) Trauma Therapy in Fort Worth: Types, Benefits & More By: Rane Wallace, MS, LPC, LCDC, SAP Believe it or not, an estimated 60% of men [![how to communicate better in relationships](https://www.fortwellness.com/wp-content/uploads/pexels-ekaterina-bolovtsova-4049517-1-scaled.jpg)](https://www.fortwellness.com/communicate-better-in-relationships/)Therapy ### [ How to Communicate Better in Relationships ](https://www.fortwellness.com/communicate-better-in-relationships/) How to Communicate Better in Relationships By: Rane Wallace, MS, LPC, LCDC, SAP Whether with coworkers or your significant other, the ability to communicate effectively [![Seasonal Affective Disorder (SAD)](https://www.fortwellness.com/wp-content/uploads/pexels-andrew-neel-3132388-scaled.jpg)](https://www.fortwellness.com/seasonal-affective-disorder-treatment/)Therapy ### [ How to Prevent Seasonal Affective Disorder (SAD) ](https://www.fortwellness.com/seasonal-affective-disorder-treatment/) How to Prevent Seasonal Affective Disorder (SAD) By: Rane Wallace, MS, LPC, LCDC, SAP If you’re struggling with winter blues, know you’re not alone. 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