Category: <span>Coping skills</span>

Simple Ways To Exercise Without Going To The Gym.

We all hear about how good exercise is. It not only takes care of you physically but socially and emotionally. But how can we find the time to exercise when we’re so busy? The good news is you do not have to join a gym to get a good work out. You just have to get your body moving and raise your heart rate.
Here are some fun and simple ways to fit in exercise into your daily routine in order to improve your mood. Of course make sure you’re healthy enough to do some of these.

  1. While watching TV, hold a plank for 30 seconds.
  2. Since you’re already on the floor, do 10 push-ups.
  3. Try to always take the stairs instead of the elevator.
  4. Go on YouTube and look for a workout routine that’s less than 10 minutes, then follow along.
  5. Stretch your body as soon as you wake up and before going to bed.
  6. Follow a Yoga Video.
  7. Go for a 20 minute walk in your neighborhood.
  8. If it’s too cold or your neighborhood is not good for walking, walk around the mall. (Don’t shop, just walk around the mall as if you were running late)
  9. Park far away on purpose.
  10. Play. Tennis, racket ball, basketball, baseball, swimming, wii fit, xbox Kinect games, etc.
  11. Download a pedometer app on your phone to keep track of how many steps you take a day. Try to go for 3500 steps a day. Fitbit does this already.
  12. Dance!
  13. Play in the snow. Have a snow ball fight.
  14. Lift Dumbbells. No Dumbbells? Lift cans of beans or half gallon of milk.
  15. Rough house with kids and/or partner.

Try to do at least 2 of these suggestions every day. Have fun with it and you’re more likely to do them.

About the Author.
Liza J Alvarado is a professional counselor in private practice. She serves Adolescents, adults and Spanish speaking families in the Lehigh Valley, PA.


25 Coping Skills

Here’s a list of coping skills to try when you’re feeling really stressed out, worried or depressed. Try to do at least 2 things on this list every single day.

  1. Talk to one person about your feelings. Supportive friend, family or therapist.
  2. Have a “lazy” day or hour where you do NOTHING.
  3. Go for a walk in nature or a quiet environment.
  4. Help someone out by volunteering somewhere or help someone who you know needs help.
  5. Do a random act of kindness, on purpose.
  6.  Write out what you’re thinking as if you’re talking to someone. Then destroy it.
  7. If you don’t like writing, record yourself instead. Like a video diary.
  8. Make a list of 10 things you’re grateful for and write at least 3 sentences of why you’re grateful for that thing. Think bigger than your life, like being grateful for having the sight to read these words, or that your family does not do arranged marriages.
  9. Color/paint/draw/doodle.
  10. Listen to music.
  11. Create play lists for different moods.
  12. Take a bubble bath.
  13. Take a hot shower. Before turning off the water, turn the water as cold as you can stand.
  14. Clean/organize your environment; room, house, desk, etc.
  15. Play/cuddle with a pet.
  16. Search “guided mediation” on YouTube and listen to one.
  17. Watch a funny movie or video.
  18. Create a vision board with pictures of things that you would like to do and have.
  19. Play games. Video games, board games, or games on your phone.
  20. Take a nap or just make sure you get enough rest.
  21. Read something that makes you feel good.
  22. Pamper yourself, like doing your hair or painting your nails.
  23. Watch your favorite movie or TV show.
  24. Write down or think about 5 good things you have going for yourself. For example, if you hate your job, at least you have a job. If you don’t have one, think about your strengths that will get you one, such as being responsible or being a hard worker.
  25. Create and stick to a daily schedule. Scheduling out your day will give you a routine and a sense of accomplishment.


About the author.

Liza J Alvarado is a professional counselor in private practice. She serves Adolescents, adults, and Spanish speaking families in  Lehigh Valley, PA.



3 Techniques to Cope with Anxiety

Feeling anxious is a normal thing. We all feel nervous and worried at times. But when it affects you to the point where you have a hard time focusing, you can’t be around people, or it starts causing health problems, now you need to do something about it. Here are 3 fast ways to better cope with feelings of anxiety.

Ground yourself This is one of the most effective techniques to stop feeling anxious on the spot. When you feel anxious, it means that you’re thinking about something that hasn’t happened yet. Basically, making up scenarios in your head. Grounding forces you to bring your thoughts into the present. What you do is this… Name 5 things you can see right now, 4 things you can feel right now (like your pants), 3 sounds that you hear, 2 things you can smell, and 1 thing you can taste. Depending on where you are, you might not use all of the 5 senses, but you want to use as many as you can. Again, this forces you to pay attention to the present, and not to something that hasn’t even happened yet.

Count your breaths Similar to grounding, it forces you to pay attention to the now. This is also a great exercise to help you sleep. There are different ways to do this. But one way is to take a deep breath in for 5 seconds long, and then breath out for 5 seconds long. If you’re really stressed, it’ll be hard at first to breath in for that long, but try to slowly increase it to 5 seconds. Then increase it to 6, and 7 seconds long. The counting in your head will help you stop thinking of anything else, and the deep breathing relaxes your body.

Turn your worry into a question Part of feeling anxious is that we are worried about something that hasn’t happened yet. And for some reason, we tend to think worse case scenarios. Because we don’t know what’s going to happen, we feel like we have no control. So turn your worry into a question. For example, instead of thinking “I’m going to fail the test,” ask yourself, “how can I better prepare for the test?’ Ask yourself how you can decrease the bad thing from happening, or how you can face the challenge. When you turn something into a question, you jump into problem solving mode, giving you a sense of control. One of the best ways to get rid of worry, is to turn it into a problem to solve. After you brainstorm some ways to solve the problem, take action.

Try practicing these three exercises when you notice yourself starting to get anxious. There are many different ways to deal with symptoms of Anxiety but you have to find what works for you.

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If you would like to get more detailed explanation on how to control Anxiety and Panic attacks, check out this online course here.

About the author.

Liza J Alvarado is a professional counselor in private practice. She serves Adolescents, young adults, and Spanish speaking families in Lehigh Valley, PA.


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