10 Coping Techniques for Mental Health

May 25, 2019


We have medication and we are in therapy but yet what else can we do to feel better?


These 10 Techniques are tried and tested by those who suffer with mental illnesses. 


Try one at a time and see which works best for you.



Deep Breathing


The best way to calm anxiety and calm your mood really is to breathe deeply.  The “5 3 7” breathing:

  • Breathe in for 5 seconds

  • Hold the breath for 3 seconds

  • Breathe out for 7 seconds

This gentle repetition sends a message to the brain that everything is okay (or it will be soon). Before long, your heart will slow its pace and you will begin to relax—sometimes without even realizing it.



Opposite-To-Emotion Thinking

You act in the opposite way your emotions tell you to act. Say you’re feeling upset and you have the urge to isolate-Opposite-to-emotion tells you to go out and be around people—the opposite action of isolation.

When you feel anxious, combat that with something calming like meditation.

When you feel manic, turn to something that stabilizes you. This technique is probably one of the hardest to put into play, but if you can manage it, the results are incredible.



The 5 Senses

Another effective way to use your physical space to ground you through a crisis is by employing a technique called “The 5 Senses.” Instead of focusing on a specific object, with “The 5 Senses” you run through what each of your senses is experiencing in that moment. As an example, imagine a PTSD flashback comes on in the middle of class. Stop! Look around you. See the movement of a clock’s hands. Feel the chair beneath you. Listen to the sounds around you. Smell the aromas around you. 

Running through your senses will take only a few seconds and will help keep you present and focused on what is real, on what is happening right now.


Mental Reframing

Mental reframing involves taking an emotion or stressor and thinking of it in a different way.

Take, for example, getting stuck in traffic. Sure, you could think to yourself, “Wow, my life is horrible. I’m going to be late because of this traffic. Why does this always happen to me?”

Or you can reframe that thought, which might look something like, “This traffic is bad, but I’ll still get to where I’m going.

There’s nothing I can do about it, so I’ll just listen to music or an audiobook to pass the time.” Perfecting this technique can literally change your perspective in tough situations. But as you might imagine, this skill takes time and practice.


Emotion Awareness

If you live in denial of your emotions, it will take far longer to take care of them, because once we recognize what we’re feeling, we can tackle it or whatever is causing it.

So, if you’re feeling anxious, let yourself be anxious for a couple of minutes—then meditate.

If you’re feeling angry, let yourself be angry—then listen to some calming music.

Be in touch with your emotions. Accept that you are feeling a certain way, let yourself feel that way and then take action to diminish unhealthy feelings.


You can’t control that you have mental illness, but you can control how you respond to your symptoms.

This is not simple or easy (like everything else with mental illness), but learning, practicing and perfecting coping techniques can help you feel better emotionally, spiritually and physically. I’ve tried all the above techniques, and they have transformed the way I cope with my mental health struggles.




Keep a Diary/Journal


Keep track of your thoughts especially your self talk. Often when suffering with mental illness you feel low self-esteem, which often is due to our negative self talk.

Keeping a track of your thoughts is a great way of becoming self aware and being able to change the negatives into positives. 

What we think, we feel, what we feel we become.


Smash some plates


Buy a stack of cheap glass plates whenever and when you are anxious or angry or depressed, write everything that is on your mind that you want to let go of on the plate with a sharpie.

Then take the plate outside on the concrete and smash it into tiny pieces. The breaking is very therapeutic and the fact that all frustrations are visually broken in front of you can bring a sort of relief.


To-do lists


When you get really overwhelmed by the thought of how much you have to do. Having it in writing always makes it seem like less of an impassable mountain and more like something you can manage. Plus being able to check things off and see your own accomplishments is really reassuring.





You can have a full-blown conversation with yourself, it's perfectly ok.

Talk yourself through every intrusive thought. Basically babysitting your ‘adult’ self through your ‘inner’ self.

Feel the words are more valid coming from you because it sets you in the now and you are able to better handle your episodes.





No matter if it’s horses, dogs, cats — they always show their true emotions. They mirror your behavior and feelings. And cuddling them helps calm you down, feel safe and reduce anxiety.



Alternative therapies/complimentary therapies


They take a holistic approach to your physical and mental health. This means they consider all aspects of your physical and emotional well-being as a whole, rather than treating particular symptoms separately.

For example, some complementary therapies focus on the mind, body and spirit or on the flow of energy through your body.






It takes strength and persistence to recover from mental illness—to keep fighting symptoms in the hopes of feeling better. Even if you feel weak or powerless against the battles you face every day, you are incredibly strong for living through them. Practical and simple methods can help you in your fight. Take these techniques into consideration, and there will be a clear change in the way you feel and live your life.


Rapid Transformational Therapy is helping lots of men and women who have different mental health difficulties. 


RTT is for anyone (children and adults) in mental and physical pain or who have blockages preventing them from enjoying life. It’s for those who are ready to make positive changes to their lives.


RTT is about freedom and empowerment; it sets people free from their painful past, releasing destructive/negative habits and addictive patterns. Some mental health issues come from childhood trauma.


If you would like to learn more about how RTT can help you, book your FREE Discovery call with me.

Contact Kelly info@kellywright.co.uk


You do not have to suffer alone.

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