Explore these coping strategies to help redirect your energy, calm your mind, and navigate daily challenges.
Every person copes differently, and some strategies may work better for you than others—try different techniques and find what fits your needs.
Coping Tools and Strategies
01
Hands on/ Fidget Tools
Keeping your hands busy can help redirect the urge to pull. Using stress balls, putty, fidget spinners, or other objects gives your hands something safe to do while your mind relaxes. Try carrying a small fidget item with you for moments when urges arise.
02
Mindfulness and Relaxation
Mindfulness techniques can help you observe urges without acting on them. Deep breathing, guided meditation, or progressive muscle relaxation can calm your body and mind. Even a few minutes of focused breathing or listening to calming audio can reduce stress and help manage urges.
03
Journaling and Reflection
Writing down your thoughts, feelings, and pulling episodes helps identify triggers and patterns. Journaling can also be a safe space to express frustration or anxiety without pulling. Tracking your progress, including small victories, encourages self-awareness and positive reinforcement.
04
Physcial Activity
Exercise is a natural way to release built-up tension and energy that might otherwise lead to pulling. Short walks, stretching, yoga, or other movement-based activities help calm your mind, improve focus, and reduce urges over time.
05
Creative Outlets
Engaging in creative hobbies keeps your hands and mind occupied in positive ways. Drawing, coloring, crafting, or baking can serve as a healthy distraction from urges, while also offering a sense of accomplishment and relaxation.
06
Enviormental StrategiesÂ
Adjusting your environment can make it easier to manage urges. Keeping hair tied back, wearing gloves, or creating a calm workspace with fewer distractions can reduce triggers. Small changes to your surroundings can make a big difference in daily coping.
07
Cognitive Strategies
Recognizing triggers and understanding your urges helps you respond thoughtfully instead of reacting automatically. Techniques like “urge surfing” or using positive affirmations can give you control over impulses, making it easier to choose alternative behaviors.
08
Social Support and Tools
Connecting with others can reduce isolation and provide encouragement. Joining support groups, talking to trusted friends or family, or finding accountability partners helps you feel understood and supported while practicing coping strategies. Learn more about this through our Find Support tab.