Heart pounding, sweaty palms, shallow breaths, dizziness… all of this and only 5 minutes before (insert your task that has to get done here)!
Have you ever found yourself in a situation where you’re experiencing symptoms of anxiety or feeling overwhelmed and have little to no time to return to a state of calm before the next big thing needs your attention?
If yes, continue reading for five different coping skills to try out when you only have five minutes or less.
5 coping skills that take 5 minutes or less
Coping Skill #1: Comfort Hold
This skill can be completed while sitting or standing, whichever is more comfortable.
To begin the comfort hold, place your right hand on your left shoulder and wrap your left arm around your torso in a semblance of a self-hug. Stay here for a few moments while taking 3-5 intentional breaths.
The comfort hold can help regulate our nervous systems by tricking our brain into releasing oxytocin, which is the same stress-reducing chemical that is released when we hug another person!
Coping Skill #2: Hum Your Favorite Song
It may sound or feel silly, but humming or singing can help to stimulate our Vagus Nerve, a key player in returning to a state of calm following a stressful situation. You can hum just a verse and chorus if you’re short on time, or the whole song three times in a row if you feel like it! There’s no wrong way to complete this coping skill.
Coping Skill #3: Hold an Ice Cube
Similarly to humming and singing, cool temperatures can help kickstart our bodies toward achieving calm. The cold can be shocking enough to jolt you from thoughts and feelings of overwhelm, giving you the ability to then use another skill from this list (or one of your go-to’s that isn’t on this list!).
To complete this coping skill, simply grab an ice cube and hold it in the palm of your hand for as long as you can.
Coping Skill #4: Find Five Things
Finding five things is a grounding technique, meaning it can help to pull us from our thoughts and place us back into our bodies, increasing our connectedness with the world around us.
To complete this coping skill, find five things in the room around you that are the color blue. Okay, they don’t have to be blue– you can pick any color you’d like! Bonus points if you name one tiny detail about something of your chosen color. For example, if I chose blue and I’m outside so I name the big blue (the sky), to get a bonus point I could also note that there’s a singular cloud
that looks kinda like a bunny rabbit.
This skill can also be used to name things you can hear, smell, touch, and taste– but if you only have five minutes, naming what you can see in greater detail is a great first step.
Coping Skill #5: Deep Breathing
Deep breathing communicates to your brain and body that it’s okay to return to a state of calm.
To complete this skill, first make sure you are in a comfortable position. From there, inhale deeply through your nose while counting to 4. Once you’ve completely filled your lungs with air, release your breath slowly and entirely while counting to 8. Repeat as needed. Helpful Tip: The magic of deep breathing lies in the exhale, so be sure to purse your lips and let out a woosh of air for those whole 8 seconds!
You can try these skills together in a short period of time, or pick one that you like and keep it tucked in your back pocket for a busy, stressful day. As with any coping skills, take what works for you and leave the rest. Happy soothing!
Meet The Author
MAEYSON NOVELO
MS, LAC
Meet The Author
Maeyson is a Clinical Therapist at Sea Glass Mental Health. She works with adults, teens, and couples and specializes in anxiety, depression, stress, trauma, life changes, and coping skills.
