101 Ways to Cope with Stress
Facilitators’ Guide
Yvonne Bergmans, ASR Chair in Suicide Studies
(Courtesy of the Tripler Regional Medical Center, Honolulu, Hawaii)
(Sheet given by group member)
1. get up 15 minutes earlier
2. prepare for the morning the night before
3. avoid tight fitting clothes
4. avoid relying on chemical aids
5. set appointments ahead
6. don’t rely on your memory…write it down
7. practice preventative maintenance
8. make duplicate keys
9. say “no” more often
10. set priorities in your life
11. avoid negative people
12. use time wisely
13. simplify meal times
14. always make copies of important papers
15. anticipate your needs
16. repair anything that doesn’t work properly
17. ask for help with the jobs you dislike
18. break large tasks into bite size proportions
19. look at problems as challenges
20. look at challenges differently
21. unclutter your life
22. smile
23. be prepared for rain
24. tickle a baby
25. pet a friendly cat/dog
26. don’t know all the answers
27. look for a silver lining
28. say something nice to someone
29. teach a kid to fly a kite
30. walk in the rain
31. schedule play time every day
32. take a bubble bath
33. be aware of the decisions you make
34. believe in yourself
35. stop saying negative things to yourself
36. visualize yourself winning
37. develop your sense of humour
38. stop thinking tomorrow will be a better day
39. gave goals for yourself
40. dance a jig
41. say “hello” to a stranger
42. ask a friend for a hug
43. look up at the stars
44. practice breathing slowly
45. learn to whistle a tune
46. read a poem
47. listen to a symphony
48. watch a ballet
49. read a story curled up in bed
50. do a brand new thing
51. stop a bad habit
52. buy yourself a flower
53. take time to smell the flowers
54. find support from others
55. ask someone to be your “vent partner”
56. work at being cheerful and optimistic
57. put safety first
58. do everything in moderation
59. pay attention to your appearance
60. strive for excellence NOT perfection
61. stretch your limits a little each day
62. look at a work of art
63. hum a jingle
64. maintain your weight
65. plant a tree
66. feed the birds
67. practice grace under pressure
68. stand up and stretch
69. always have a plan “b”
70. learn a new doodle
71. memorize a joke
72. be responsible for your feelings
73. learn a new doodle
74. learn to meet your own needs
75. become a better listener
76. know your limitations and let others know them too
77. tell someone to have a good day in pig Latin
78. throw a paper airplane
79. exercise every day
80. learn the words to a new song
81. get to work early
82. clean out your closet
83. play patty cake with a toddler
84. go on a picnic
85. take a different route to work
86. leave work early (with permission)
87. put air freshener in your car
88. watch a movie and eat popcorn
89. write a letter to a far away friend
90. go to a ball game and scream
91. cook a meal and eat it by candlelight
92. recognize the importance of unconditional love
93. remember that stress is an attitude
94. keep a journal
95. practice a monster smile
96. remember you always have options
97. have a support network of people, places and things
98. quit trying to fix other people
99. get enough sleep
100. talk less and listen more
101. freely praise other people
Re-printed with Permission by Yvonne Bergmans, BEd, MSW, RSW St Michael’s Hospital, Toronto. Developer of the Psychosocial/Psychoeducational Intervention for People with Recurrent Suicide Attempts (P.I.S.A.) 2013.
