Mental Health Journeying —by Zoe Fysikoudi

Taking care of our mental health

In this article, I would like to review a few practical tools we can use to support our mental health when things are difficult or stressful. As we are approaching the season of being grateful, taking care of our mental health is an act of kindness and compassion towards ourselves. If we consider that our emotional world, like our physical body, works very hard to signal and inform us of what we are experiencing, caring for it is essential.

Ideally, all of us would like to proactively take care of our mental health, however this is not always possible as external and internal stressful situations arise. We often hear about coping skills or coping mechanisms, which are described as healthy (adaptive) or unhealthy (maladaptive) tools and strategies to manage stress or help us go through difficult situations and challenges. To help navigate these challenges, here is a helpful breakdown of the primary categories of coping skills.

Group 1: Problem-focused coping skills

This group includes action-oriented tools that can help change or fix the situation or tackle the source of stress. These tools can be best used when we can control or change the situation we are in. For example, making a plan by breaking a big task into smaller, more manageable steps; organising our schedule and allocating time specific limitations on tasks; saying no to extra demands; taking regular restorative breaks; setting realistic goals for completing a task.

Group 2: Emotion-focused coping skills

This group includes tools that help soothe our mind and regulate our emotional response when a situation cannot be changed. These tools can help reduce the distress we may experience and process what we are going through. For example, practicing deep breathing to calm our nervous system; engaging in mindfulness to stay grounded in the present without judging our feelings or thoughts; reframing negative thoughts into balanced and factual perspectives; using uplifting and positive affirmations and mantras to help connect with our inner resources and wisdom; journaling to process difficult emotions through externalizing our feelings on paper; engaging in creative outlets like music, dance, art.

Group 3: Social supports

This group includes reaching out to trusted friends, family members, or professionals for comfort, perspective, advice, or practical help. Meaningful connection is embedded in our DNA and fundamental to human nature. Leaning on others is a natural and powerful way to process life’s difficult situations and emotions. For example, talking to a friend or a family member that you trust and who helps you feel understood and listened to; joining a group to connect over shared experiences or interests; working with a mental health professional.

Group 4: Meaning-focused coping skills

This group includes cognitive tools based on our beliefs, values, and goals to find purpose, and identify the meaning of the situation we are facing. For example, reframing a stressful or negative situation to discover deeper insights or wisdom; reevaluating our personal priorities and shifting the focus on what matters most to us; drawing strength from faith or spiritual principles; using hardship as a driving force to advocate for or support others.

Group 5: Healthy lifestyle

This group includes daily healthy lifestyle habits that strengthen our overall well-being and help us develop long-term resilience against stress. Taking care of our physical body provides essential support for our mind. For example, regular exercise; good sleeping habits; healthy, balanced and regular meals; staying well hydrated; engaging in fun and stress-free hobbies.

Final thought

Building a diverse toolkit of healthy coping strategies allows us to adapt to changing situations with confidence. For instance, a student feeling overwhelmed by an upcoming exam might combine a problem-focused skill (making a study plan) with an emotion-focused skill (meditation) and a lifestyle skill (regular exercise).

Similarly, someone experiencing workplace stress might combine social support (talking to a colleague) with problem-focused action (setting boundaries) and meaning-focused reflection (reevaluating alignment of professional identity and personal values).

By drawing from different coping methods, we can foster emotional strength and maintain balance across every stage of life.

Zoe Fysikoudi is a Registered Psychotherapist and owner of Expressive Minds Therapy. Zoe works therapeutically with children, youth and their families and meets them at Cocoon Orillia in Orillia.

For more information, you can also visit her site at www.expressive-minds.com.