12 - Coping Skills

Today's challenge:

Research some strategies you can use when faced with a stressful situation.

What is this?

This post is a little different from the rest as this may become a frequent reference for coping strategies for different stressors you may face in various aspects of your life. This is only an outline of some effective approaches. It is strongly recommended that you research these coping strategies in more detail and seek professional guidance where required.

These coping skills and strategies are presented using a six category wellness model that is used in the follow-up expedition, "Reach the Peak" (see Trek Deck page). By introducing these skills early in the Foundations model helps you to become acquainted with tools you can start using immediately and honing them as you progress seamlessly through the Cardalyst Trek Deck journey.

 1. Emotional Wellness

Focuses on understanding, expressing, and managing emotions effectively.

• Mindfulness & Meditation – Cultivates emotional awareness and calm.

• Journaling – Helps process emotions and clarify thoughts.

• Self-Compassion – Encourages kindness toward oneself during hardship.

• Positive Self-Talk – Reframes negative thoughts into empowering ones.

• Emotional Regulation Techniques – Such as naming emotions, using mood trackers, or practicing acceptance.

Why are these coping skills important?

Regulating Emotions

• Coping skills like mindfulness, journaling, and self-compassion help individuals process emotions rather than suppress them.

  
  

• This emotional regulation prevents overwhelm and supports clear thinking during crises.

2. Physical Wellness

Supports the body’s ability to handle stress and maintain energy.

• Exercise & Movement – Reduces stress hormones and boosts mood.

• Breathwork – Techniques like box breathing or 4-7-8 breathing calm the nervous system.

• Progressive Muscle Relaxation (PMR) – Releases physical tension.

• Sleep Hygiene – Establishes restorative sleep routines.

• Nutrition & Hydration – Fuels the body and stabilizes mood.

• Somatic Practices – Tension & Trauma Releasing Exercises (TRE), grounding, or cold exposure to reset the nervous system.

Why are these coping skills important?

Restoring Physical Balance

• Physical coping skills (exercise, breathwork, sleep hygiene) calm the nervous system, reduce stress hormones, and improve energy.

  
  

• A regulated body supports a regulated mind—making it easier to respond rather than react.

3. Intellectual Wellness

Enhances cognitive flexibility, problem-solving, and mental clarity.

• Cognitive Reframing – Shifts perspective on adversity.

• Visualization – Builds confidence and reduces fear.

• Problem-Solving Skills – Breaks challenges into manageable steps.

• Learning & Curiosity – Engaging with new ideas builds mental resilience.

• Time Management & Planning – Reduces overwhelm and increases control.

Why are these coping skills important?

Strengthening Mental Flexibility

• Cognitive strategies like reframing and problem-solving build mental agility.

  
  

• Resilient people can shift perspectives, find solutions, and maintain hope even in uncertainty.

4. Spiritual Wellness

Connects individuals to meaning, purpose, and inner peace.

• Values Clarification – Aligns actions with personal beliefs.

• Gratitude Practice – Shifts focus to what’s going well.

• Spiritual Reflection or Prayer – Offers comfort and perspective.

• Legacy Thinking – Frames adversity as part of a larger life story.

• Nature Connection – Spending time outdoors to restore balance.

Why are these coping skills important?

Building Meaning and Purpose

• Spiritual coping skills (gratitude, values alignment, legacy thinking) help people find meaning in adversity.

  
  

• This sense of purpose fuels perseverance and long-term growth.

5. Social Wellness

Strengthens relationships and support systems.

• Building a Support Network – Cultivates trust and belonging.

• Assertive Communication – Expresses needs and boundaries clearly.

• Empathy & Listening – Deepens connections and reduces isolation.

• Conflict Resolution Skills – Navigates disagreements constructively.

• Mentorship & Role Modeling – Learning through relationships.

Why are these coping skills important?

Enhancing Social Support

• Social coping skills (communication, empathy, support networks) create connection and belonging.

  
  

• Resilience is often relational—knowing you're not alone makes challenges more manageable.

6. Occupational/Career Wellness

Promotes fulfillment, growth, and resilience in professional life.

• Coachability & Feedback Seeking – Enhances adaptability and growth.

• Work-Life Boundaries – Prevents burnout and supports balance.

• Career Reflection & Goal Setting – Aligns work with personal values.

• Stress Management at Work – Using micro-breaks, breathing, or movement.

• Leadership Resilience – Modeling calm and clarity under pressure.

Why are these coping skills important?

Promoting Self-Efficacy

• Occupational coping skills (goal setting, coachability, boundary-setting) reinforce a sense of control and competence.

  
  

• Feeling capable and empowered is key to bouncing back from setbacks..

Deep Dive

If you can accept that the only way through any of life's difficulties is through applying oneself and hard work, this might be the book for you. A go-to guide on building resilience that pulls no punches.

"Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness", by Steve Magness

“Do not pray for an easy life, pray for the strength to endure a difficult one.”  - Bruce Lee

Checkpoint: Something to consider today...

You are stronger and more resilient than you realize.