<p><span>In this article you will learn the following</span><br></p><p>-<b data-redactor-tag="b">77 tips to create healthy coping mechanism and a battery of coping skills - to deal with difficult situations and people</b></p><p><b data-redactor-tag="b">-61 Signs and unhealthy coping mechanisms and recognizing Maladaptive behaviors</b></p><p>-<b data-redactor-tag="b">14 medical conditions which can also trigger Unhealthy coping skills and behaviors</b></p><p>Developing healthy coping strategies recognizing your maladaptive behaviors</p><p><b data-redactor-tag="b">To deal effectively with the disrupting changes happening</b> on a continuous basis in our professional, financial, relationship, social business, technological, political and personal life <b data-redactor-tag="b">- it is mandatory to have a battery of effective and healthy coping skills.</b></p><p><b data-redactor-tag="b">Developing effective and healthy coping skills - does not happen instantly and in silos</b> - <b data-redactor-tag="b">it is an ongoing practice on daily basis</b> - so that- when you face a serious setback, crisis or challenge - <b data-redactor-tag="b">you can subconsciously summon these skills to deal with the situation and people better.</b></p><p><b data-redactor-tag="b">Effective and healthy coping skills </b>- are your own tools <b data-redactor-tag="b">which enables and empowers you to adapt and bounce back</b> from all types of adversity, trauma, threats and other significant emotional events and massive stressors.</p><p><b data-redactor-tag="b">It may seem a monumental task - when you read this article</b> - but believe me - you can practice most of these skills almost on every day basis.</p><p>For all the tips given this article [<b data-redactor-tag="b">unless that tip is executable as it is</b>] - <b data-redactor-tag="b">there are detailed do-it-yourself, 900+ blogs and 3000+ answer in both my websites as well in my Quora page</b>.</p><p><b data-redactor-tag="b">77 tips to create healthy coping mechanism and a battery of coping skills</b></p> <ul><li>1.Create, maintain and nurture - caring and supportive relationships which are filled with love and trust </li> <li>2.<b data-redactor-tag="b">Create a solid self-believe - that tells you in any unnerving situation - tha</b>t although it is an unnerving situation and right now you are not able to see any solution - but you will ultimately come out</li> <li>3.Develop Ability to think and creating realistic plans and solutions and implement your plans </li> <li>4.Strengthen your problem-solving, decision-making and resourcefulness </li> <li>5.Learn how to manage your stress effectively</li> <li>6.Improvise in case your solutions don't work-out and implement the improved solutions </li> <li>7.Know your strengths and abilities and what limits you</li> <li>8.Learn to manage your impulses</li> <li>9.Learn to manaage your negative feelings and emotions </li> <li>10.Accept help and support from those who care about you</li> <li>11.Volunteer to help those who can't - assist others in their time of need</li> <li>12.Create a solution-focused mindset and perception </li> <li>13.Develop ability to look beyond the present and imagine what you need to do to make future better</li> <li>14.Instead of seeing crises as insurmountable - note what positive ways you are using already to deal with it </li> <li>15.Create a flexible mindset - understand many of your past aspirations may no longer be feasible or desirable</li> <li>16.Accept what all in your circumstances is beyond your area of control </li> <li>17.Focus on what all you can influence </li> <li>18.Then go and take actions in all that you can do</li> <li>19.Break your large objectives into small achievable goals - take decisive actions in these as per the priority</li> <li>20.Try to accomplish at least a small amount if progress toward your goal(s) each day - by taking actions</li> <li>21.Learn to face the problems, anxieties and fears - instead of thinking of ways to escape</li> <li>22.Reframe the situation - and check if they can give you any opportunity of growth </li> <li>23.Trust your own intuitions and develop confidence in your ability to solve problems </li> <li>24.Learn to recognize - when you are blowing unpleasant events out of proportion by magnifying </li> <li>25.Visualize what you want rather to avoid worrying about what you fear</li> <li>26.Make self-care and care of those whom you love and those who are affected - a top most priority</li> <li>27.Learn to relax - to recharge yourself mentally, physically and emotionally</li> <li>28.<b data-redactor-tag="b">Create your own methods - how you will deal effectively[to learn about all these - this please read my blogs on handling these difficult emotions</b>] - when you are feeling lonely, sad, melancholic, depressed, angry, scared, anxious, frustrated, irritated, bored, burned-out etc.</li> <li>29.Recognize when you feel burned-out</li> <li>30.Create ways to make your mood positive - when you are in un-resourceful emotional state</li> <li>31.Ensure that you walk and exercise daily - especially when you are going through crisis</li> <li>32.Get into healthy distractions - clean your home, arrange things</li> <li>33.If possible - identify what things are still - for which you should be grateful</li> <li>34.Establish and maintain healthy boundaries</li> <li>35.Walk away and leave a situation that is causing you stress - If it won't affect your future </li> <li>36.Talk about your problems with a trusted person</li> <li>37.Avoid unhealthy coping skills </li> <li>38.Create proactive coping skills - to deal with the similar situations in future and also with unexpected life changes</li> <li>39.Plan for circumstances that might derail you</li> <li>40.Find what works for you - because all the strategies won't work for you</li> <li>41.Keep refining, strengthening and sharping all that works for you by regular practice </li> <li>42.Use each failure and rejection for self-development and self-growth - by finding ways you can succeed in future in similar situations</li> <li>43.Find out and determining an alternative out of box solution which can handle your situations effectively</li> <li>44.Seek help talking with a trusted friend or colleague may be enough to ease your stress and build stronger connections</li> <li>45.Learn to create controlled distraction - so that when you are less stressed you can come back to address the issues</li> <li>46.Learn to lower your expectations</li> <li>47.Take responsibility for the situation </li> <li>48.Challenge previously held beliefs that are no longer adaptive</li> <li>49.Try to get enough good quality sleep</li> <li>50.Ensure eating a well-balanced diet.</li> <li>51.Practice relaxation exercises such as yoga, prayer, meditation and progressive muscle relaxation - if they work for you</li> <li>52.Find a ways to connect with different forums and groups</li> <li>53.Create healthy outlets for venting emotional expression </li> <li>54.Create a space for yourself - by being with yourself and observe your thoughts without forcing them- acknowledge and accept your thoughts and emotions during these times</li> <li>55.Think about past situations that you handled better and come out stronger </li> <li>56.Learn to disconnect to replenishing your emotional energy</li> <li><b data-redactor-tag="b">57.</b><b data-redactor-tag="b">Look back at situations that you did not handle well and identify the elements that led to that outcome - create solutions which may help you deal with similar situations better</b></li> <li>58.Identify and accept that there are certain circumstances that you cannot change </li> <li>59.Take a problem and break it down into manageable pieces -start identifying goals that you can work right now</li> <li>60.Walk away from an argument or disagreement to cool off</li> <li>61.Learn to express emotional displeasure in a productive way</li> <li>62.Learn to say NO to avoid overextending oneself with too many obligations</li> <li>63.Accept the faults of others</li> <li>64.Realize that you can't change others and may thing those are happening in the world - BUT - you can do something to protect you and your loved ones</li> <li>65.Set realistic expectations for oneself and others</li> <li>66.Visualize yourself achieving your goals</li> <li>67.Learn to manage your anger effectively </li> <li>68.<b data-redactor-tag="b">Face your fears in controlled environment - through creating stimuli - go for progressively graded approach</b> - where your initial targets are mildly feared situations and people - then gradually reach your most feared ones</li> <li>69.<b data-redactor-tag="b">Learn guided imagery by visualizing peaceful experiences, places, or scenes </b>in your mind to help you focus and relax</li> <li>70.Learn to practice breath therapy - take deep, slow, and long breaths </li> <li><b data-redactor-tag="b">71.</b><b data-redactor-tag="b">Learn Cognitive restructuring by asking yourself a series of open, focused questions between two people – to challenge irrational thoughts</b></li> <li>72.Replace negative thoughts with more healthy, positive ones that reduce the impact of real or imagined events</li> <li>73.Practice Thought-stopping and thought-interruption to break the cycle of negative thoughts as they arise to stop panic from spiraling and creating whirlpool of domino effect </li> <li><b data-redactor-tag="b">74.</b><b data-redactor-tag="b">Practice these self-talk statements - like - I am going to face this challenge and do my best - it is my responsibility to come out of this situation and I need to take needed action however fearful - I have come out of tough situations before and I am going to overcome them now</b></li> <li>75.Learn and improve your improving social skills</li> <li>76.Learn and practice self-discipline</li> <li>77.<b data-redactor-tag="b">Seek professional help by trying out among the various Therapy options for maladaptive behaviors</b> - like - cognitive-behavioral therapy (CBT), applied behavior therapy (ABT) and interpersonal psychotherapy </li></ul> <p><b data-redactor-tag="b">61 Signs and unhealthy coping mechanisms and recognizing Maladaptive behaviors - they could be the combinations of following behaviors</b></p> <ul><li>1.Using Passive-aggressiveness by indirectly expressing negative feelings on unrelated issues</li> <li>2.Bottling up your inner feelings rather than talk about them openly</li> <li>3.Withdrawal - avoiding engaging in social activities</li> <li>4.Uncontrolled outbursts and being in rage and anger all the time</li> <li>5.Throwing temper tantrums would fall into this particular category</li> <li>6.Banging your head and self-hitting</li> <li>7.Declining to take prescribed medications</li> <li><b data-redactor-tag="b">8.</b><b data-redactor-tag="b">Maladaptive daydreaming by engaging your mind in extensive mental fantasy that involves dreaming about unrealistic accomplishments, complex characters and plots and can last for hours </b></li> <li>9.Making yourself too busy and avoiding relaxing</li> <li>10.Not sharing or failing to talk about your uncomfortable situation, problems and emotions </li> <li>11.Living in denial - denial and behavioral disengagement prevent you from dealing with the stressors in your life</li> <li>12.Having toxic positivity which prevents you from validating your emotions over-analyzing the problem</li> <li>13.Overthinking and magnifying and generalizing to make something very bad</li> <li>14.Isolation from friends and family </li> <li>15.Drinking alcohol or using drugs - if you are addicted seek professional help</li> <li>16.Overeating or going to the other extreme and not eating properly</li> <li>17.Sleeping too much, sleeping late or sleeping in abnormal hours</li> <li>18.Venting your anger, frustrations and helplessness on to others</li> <li>19.Playing victim</li> <li>20.Spending money recklessly or overspending as later these may cause even more stress</li> <li>21.Lashing out physically or verbally</li> <li>22.Destroying objects or personal property</li> <li>23.Social withdrawal, including becoming isolated from friends and family</li> <li>24.Compulsions and risk-taking behaviors such as gambling, unsafe sex, experimenting with drugs, theft, or reckless driving.</li> <li>25.Emotional numbing -shutting down feelings to provide relief from stress and anxiety</li> <li>26.Escaping by changing behavior to avoid the situation and difficult feelings.</li> <li>27.Having Intrusive thoughts - unwelcome or involuntary ideas and thoughts that may be upsetting and difficult to manage.</li> <li>28.Procrastination consciously or unconsciously to avoid difficult issues or tasks that require completion.</li> <li>29.Blaming, accusing and harmful self-criticism</li> <li>30.Disengaging or reduce the effort in a task or social situation</li> <li>31.Overly rehearsing a future event, excessive worrying, and hyper-vigilance</li> <li>32.Throwing Tantrums -screaming, crying, dropping to the ground</li> <li>33.Showing Aggression – hitting, kicking, biting, slapping, pinching, grabbing, pushing</li> <li>34.Lack of cooperation with instructions/demands/requests</li> <li>35.Verbally inappropriate behavior – name calling, swearing, screaming, whining, crying</li> <li>36.Avoiding people, places, or situations that can cause unpleasant feelings or stress</li> <li>37.Having Mood swings and angry outbursts</li> <li>38.Taking on responsibilities at social functions that reduce interactions with others</li> <li>39.Choosing clothing that reduces attention</li> <li>40.Trouble controlling anger </li> <li>41.Canceling plans at the last minute because they think they will humiliate themselves</li> <li>42.Skipping social events they are interested in because they think they will feel awkward</li> <li>43.Turning down a promotion at work because they don't believe in their abilities</li> <li>44.Have increased anxiety or depression</li> <li>45.Serious Work problems with colleagues bosses and customers</li> <li>46.Difficulty in relaxing and/or sleeping</li> <li>47.Legal problems like DUIs or police cases for violence etc.)</li> <li>48.Marital arguments - relationship breaks - Relationships ending abruptly</li> <li>49.School problems, study problems</li> <li>50.Thoughts of self-harm or harm to others</li> <li>51.Ridiculing others</li> <li>52.Excessive talking</li> <li>53.Compulsive behavior</li> <li>54.Damaging behavior</li> <li>55.Binge-eating</li> <li>56.Anorexia</li> <li>57.Bulimia nervosa</li> <li>58.Stealing</li> <li>59.Gang violenceshyness</li> <li><b data-redactor-tag="b">60.</b><b data-redactor-tag="b">14 medical conditions which can also trigger Unhealthy coping skills and behaviors </b></li> <li>I.Social anxiety disorders</li> <li>II.Depression</li> <li>III.Phobia</li> <li>IV.Avoidant disorder</li> <li>V.Conduct disorder</li> <li>VI.Borderline personality disorder</li> <li>VII.Antisocial personality disorder</li> <li>VIII.Developmental delays</li> <li>IX.Autism spectrum disorder</li> <li>X.Causes of maladaptive behavior</li> <li>XI.Anxiety disorders</li> <li>XII.Autism spectrum disorder (ASD)</li> <li>XIII.Panic disorder</li> <li>XIV.Personality disorders</li> <li>XV.Attention deficit hyperactivity disorder (ADHD)</li> <li>XVI.Intellectual disability</li></ul><div>#recognizingmaladaptivebehaviors, #Creatinghealthycopingmechanism, #howtodevelophealthycopingstrategies, #signsofunheaalthycopingskills, #howtoknowyourmaladaptivebehaviors, #dealingwithcrisissetbacksdisruptions, #dealingeffectivelywithdisruptivechanges, #effectivecopingskills, #creatingabatteryofhealthycopingskills<span class="redactor-invisible-space"></span><br></div>