coping skills for presentation anxiety

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8 Ways to Deliver a Great Presentation (Even If You’re Super Anxious About It)

• Joel Schwartzberg

Know your point, always.

Feeling anxious about a presentation? It’s likely about a fear of public humiliation rather than of public speaking.

• Shift the spotlight from yourself to what you have to say.
• Reject the voice in your head trying to destroy your confidence.
• Knowing what matters – and what doesn’t – will help you succeed.

Where your work meets your life. See more from Ascend here .

I recently worked closely with a 24-year-old client — let’s call him Martin — who was tapped to deliver a five-minute presentation at his company’s annual town hall meeting. Martin had never given a public speech in his professional life, but his accomplishments impressed his supervisors, and they wanted Martin to share his success with the rest of the organization.

• JS Joel Schwartzberg oversees executive communications for a major national nonprofit, is a professional presentation coach, and is the author of Get to the Point! Sharpen Your Message and Make Your Words Matter and The Language of Leadership: How to Engage and Inspire Your Team . You can find him on LinkedIn and X. TheJoelTruth

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30 ways to manage speaking anxiety, initial considerations.

Glossophobia – the fear of public speaking

It is the single most common phobia (fear)

Approximately 75% of people experience this

You are not alone in your fear

You cannot eliminate your fear–but you CAN manage and reduce it. 

Thirty ways to manage public speaking anxiety

Getting ready .

Select a topic of interest to you

Prepare carefully–know your material

Practice–rehearse your talk with a friend

Know your audience

Challenge negative thinking–make 3 x 5 cards of positive thoughts or have friends write out inspirational thoughts for you.

Expect positive reactions–expect success!

Know the room–if unfamiliar, visit your speaking space before you talk.

Employ aerobic exercise strategies–daily aerobic exercise can cut anxiety by 50%.

Eat for success–foods containing tryptophan (dairy products, turkey, salmon) and complex carbohydrates tend to calm the body. Eliminate caffeine, sweets, and empty calories.

Sleep for success–know and get the number of hours of sleep you need for optimal performance. 

The Day of the Presentation 

11.   Eat several hours before the talk–not immediately before 

12.  Dress for success–your success! Dress comfortably and appropriately for the situation. Look your best

13.  Challenge negative thinking–Continue positive thinking

14.  If you need to, express your fears to a friend 

15.  Review 3 x 5 cards of inspirational thoughts

16.  Practice your talk one last time

17.  Go to the room early to ready equipment and your podium.

18.  Exercise immediately before the talk to reduce adrenalin levels. 

• Employ anxiety reduction techniques
• Aerobic exercise
• Deep muscle relaxation
• Visualization strategies
• Deep, rhythmic breathing (4 hold 7) 

19.  Use the restroom immediately before the talk 

20. Take a glass of water to the talk 

The Presentation: A positive experience stemming from careful preparation! 

21.  Interpret anxiety symptoms as excitement

22. Use the podium to practice grounding strategies. Touch the podium to steady yourself and to remind yourself that you are safely connected to the ground which is firm and steady beneath your feet.

23. Take a security blanket with you–a complete typed version of your talk to only be used as a backup strategy.

24. Use tools to reduce audience attention on you.

• PowerPoint presentation 
• Video film clips
• “Show and tell” objects to pass

25.  Get out of yourself–engage the audience

26.  Look at friendly faces in your audience

27.  Use humor as needed

28.  Use the room’s physical space to your advantage–walk around as appropriate.

29.  Appropriately regulate your voice

• Speak clearly–enunciate
• Open your mouth–do not mumble
• Slow down if necessary
• Lower your voice–speak from your diaphragm
• Project your voice–use energy when you speak
• Use appropriate animation 

Additional Considerations 

Seek out public speaking opportunities to desensitize (reduce) your fear of communication apprehension.

Consider use of anti-anxiety medication

Join Toastmasters International to have a supportive and safe way to practice

public speaking

Gain experience–practice makes perfect. 

• academic skills

Current enrolled students can call University Counseling Service at 319-335-7294 to schedule an appointment. Initial Consultation appointments can also be scheduled online. Students must be in the state of Iowa to attend virtual/Zoom appointments.

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Fear of public speaking: how can i overcome it, how can i overcome my fear of public speaking.

Fear of public speaking is a common form of anxiety. It can range from slight nervousness to paralyzing fear and panic. Many people with this fear avoid public speaking situations altogether, or they suffer through them with shaking hands and a quavering voice. But with preparation and persistence, you can overcome your fear.

These steps may help:

• Know your topic. The better you understand what you're talking about — and the more you care about the topic — the less likely you'll make a mistake or get off track. And if you do get lost, you'll be able to recover quickly. Take some time to consider what questions the audience may ask and have your responses ready.
• Get organized. Ahead of time, carefully plan out the information you want to present, including any props, audio or visual aids. The more organized you are, the less nervous you'll be. Use an outline on a small card to stay on track. If possible, visit the place where you'll be speaking and review available equipment before your presentation.
• Practice, and then practice some more. Practice your complete presentation several times. Do it for some people you're comfortable with and ask for feedback. It may also be helpful to practice with a few people with whom you're less familiar. Consider making a video of your presentation so you can watch it and see opportunities for improvement.
• Challenge specific worries. When you're afraid of something, you may overestimate the likelihood of bad things happening. List your specific worries. Then directly challenge them by identifying probable and alternative outcomes and any objective evidence that supports each worry or the likelihood that your feared outcomes will happen.
• Visualize your success. Imagine that your presentation will go well. Positive thoughts can help decrease some of your negativity about your social performance and relieve some anxiety.
• Do some deep breathing. This can be very calming. Take two or more deep, slow breaths before you get up to the podium and during your speech.
• Focus on your material, not on your audience. People mainly pay attention to new information — not how it's presented. They may not notice your nervousness. If audience members do notice that you're nervous, they may root for you and want your presentation to be a success.
• Don't fear a moment of silence. If you lose track of what you're saying or start to feel nervous and your mind goes blank, it may seem like you've been silent for an eternity. In reality, it's probably only a few seconds. Even if it's longer, it's likely your audience won't mind a pause to consider what you've been saying. Just take a few slow, deep breaths.
• Recognize your success. After your speech or presentation, give yourself a pat on the back. It may not have been perfect, but chances are you're far more critical of yourself than your audience is. See if any of your specific worries actually occurred. Everyone makes mistakes. Look at any mistakes you made as an opportunity to improve your skills.
• Get support. Join a group that offers support for people who have difficulty with public speaking. One effective resource is Toastmasters, a nonprofit organization with local chapters that focuses on training people in speaking and leadership skills.

If you can't overcome your fear with practice alone, consider seeking professional help. Cognitive behavioral therapy is a skills-based approach that can be a successful treatment for reducing fear of public speaking.

As another option, your doctor may prescribe a calming medication that you take before public speaking. If your doctor prescribes a medication, try it before your speaking engagement to see how it affects you.

Nervousness or anxiety in certain situations is normal, and public speaking is no exception. Known as performance anxiety, other examples include stage fright, test anxiety and writer's block. But people with severe performance anxiety that includes significant anxiety in other social situations may have social anxiety disorder (also called social phobia). Social anxiety disorder may require cognitive behavioral therapy, medications or a combination of the two.

Craig N. Sawchuk, Ph.D., L.P.

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• Social anxiety disorder (social phobia). In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association, 2013. http://dsm.psychiatryonline.org. Accessed April 18, 2017.
• 90 tips from Toastmasters. Toastmasters International. https://www.toastmasters.org/About/90th-Anniversary/90-Tips. Accessed April 18, 2017.
• Stein MB, et al. Approach to treating social anxiety disorder in adults. http://www.uptodate.com/home. Accessed April 18, 2017.
• How to keep fear of public speaking at bay. American Psychological Association. http://www.apa.org/monitor/2017/02/tips-sidebar.aspx. Accessed April 18, 2017.
• Jackson B, et al. Re-thinking anxiety: Using inoculation messages to reduce and reinterpret public speaking fears. PLOS One. 2017;12:e0169972.
• Sawchuk CN (expert opinion). Mayo Clinic, Rochester, Minn. April 24, 2017.

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Overcoming Public Speaking Anxiety: Strategies For Confident Presentations

• Presentation , Public Speaking

Do you ever feel anxious when asked to give a presentation? If so, you’re not alone. Public speaking is one of the most common sources of anxiety for many people. 

But it doesn’t have to be that way! With the right strategies and mindset, anyone can become a confident public speaker. 

We’ll discuss some practical tips on how to overcome your fear of public speaking and deliver engaging presentations with ease. 

Before we move forward, it’s important to take some of the heat off and you can do that by taking this quiz , calming some of your anxiety, and getting to know more about yourself. 

From understanding your audience’s needs to using powerful body language techniques, these strategies will help you create memorable experiences for your listeners and boost their engagement with your message. 

So let’s get started!

Understand Your Audience

Understanding the needs and expectations of your audience is a key step in overcoming public speaking anxiety.  

To start, it’s important to find out as much information as possible about the people you’ll be addressing. What are their goals? What kind of language do they use? Are there any cultural considerations that should be taken into account? 

Once you have an understanding of the people you’ll be talking to, you’ll be better able to craft your message in a way that resonates with them. 

Make sure to do some research on similar topics and use analogies or stories that will appeal to their interests. 

By taking the time to understand your audience, you’ll have greater confidence when it comes time to present. 

Prepare Thoroughly 

Once you have a better understanding of your audience, it’s time to begin preparing. 

Start by writing down the main points you want to make in your presentation and practice saying them out loud. 

This will help ensure that you’re speaking clearly and confidently when it comes time for your talk. 

Don’t forget to prepare visual aids —like slides or handouts—to back up your points and keep the audience engaged. 

Finally, make sure to practice in front of a mirror or record yourself speaking so you can identify any areas for improvement before delivering your presentation. 

By taking the time to thoroughly prepare, you’ll have greater confidence when it comes time to present. 

Make A Connection With Your Listeners

Connecting with your audience is key to any successful presentation. 

To start, make sure you’re making direct eye contact with individuals in the room and smile often . 

Be sure to use body language that conveys enthusiasm for the topic. 

If possible, tell a personal story or anecdote related to the subject to further engage your listeners. 

Finally, use humor when appropriate to keep the audience interested and energized. 

By taking the time to make a connection with your listeners, you’ll be better able to engage them and gain their trust. 

This will help you maintain greater confidence throughout your presentation and create a memorable experience for everyone involved.  

Project Confidence Through Body Language 

Your body language can play a huge role in how confident you appear when speaking. 

To start, stand or sit up straight with your shoulders back —this gives off an air of authority and will help you feel more confident in yourself . 

Don’t be afraid to use hand gestures when appropriate to emphasize certain points or create emphasis. 

Finally, make sure to keep your movements fluid and natural —avoid rigid motions or fidgeting which can undermine your confidence. 

By using body language that projects confidence and authority, you’ll be able to effectively engage with your audience and present your message with ease.  

With practice and dedication, anyone can become a confident public speaker.

Speak Slowly And Clearly 

Speaking slowly and clearly is essential to any successful presentation. 

To start, pause regularly to ensure everyone in the audience has time to process your words. 

Don’t be afraid to emphasize certain points by speaking louder or slower —this will help keep your listeners engaged and make sure they don’t miss a single point. 

Finally, make sure to practice ahead of time so you can get a feel for how quickly or slowly you should be speaking . 

By taking the time to practice, you’ll be able to deliver your presentation with confidence and clarity. 

With dedication and preparation, anyone can become a confident public speaker! 

Use Visual Aids To Engage The Audience 

Visual aids are a great way to engage and captivate your audience. 

Use slides or handouts to break up your speaking points and add visuals that will help reinforce certain ideas. 

Consider using props or demonstrations to illustrate difficult concepts or show how something works in action. 

Be sure to make the visual elements of your presentation interactive and engaging. 

This will help keep your audience involved and create a memorable experience for everyone. 

By taking the time to prepare visuals, you’ll be able to effectively engage with your audience and provide an enjoyable experience for all those involved.  

With practice and dedication, anyone can become a confident public speaker!

Adopt Positive Affirmations 

Positive affirmations can help to boost self-confidence and performance in any setting. 

To start, think of two or three positive statements that are relevant to your presentation such as “I have all the knowledge I need to deliver an effective presentation” or “I am confident and capable”.  

Repeat these phrases out loud or in your head the morning of your presentation to help boost confidence. 

Finally, try to imagine yourself delivering a successful presentation as you repeat these affirmations—this will help build positive feelings around the event and further increase self-confidence. 

With practice and dedication, anyone can become a confident public speaker!  Adopting positive affirmations is an easy and effective way to boost confidence before any presentation. 

With time and dedication, these affirmations can help create a memorable experience for both the speaker and their audience. 

Public speaking can be daunting, but with the right strategies and techniques, anyone can become a confident presenter. 

By using body language to project confidence, speaking slowly and clearly, incorporating visual aids into your presentation, and adopting positive affirmations you’ll be able to engage audiences of any size. 

With practice and dedication, anyone can master these principles of public speaking – all that remains is for you to take action! 

Start today by writing out some positive affirmations or practicing in front of the mirror. You’ve got this!

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How to Manage Your Anxiety When Presenting

Do you get nervous speaking in public? Learn how to mitigate your fear.

January 29, 2016

Tricia Seibold

For media inquiries, visit the Newsroom .

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Lose yourself: the secret to finding flow and being fully present, speak your truth: why authenticity leads to better communication, when words aren’t enough: how to excel at nonverbal communication, editor’s picks.

March 02, 2015 Matt Abrahams: Tips and Techniques for More Confident and Compelling Presentations A Stanford lecturer explains key ways you can better plan, practice, and present your next talk.

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Coping with Presentation Nerves

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It is entirely natural to feel nervous before making a presentation.

Many seasoned teachers, lecturers and other presenters feel nervous beforehand despite having given hundreds of presentations. The same is true of actors and actresses, celebrities, politicians, preachers and other people working in the media or in the public eye.

Being nervous is not a problem or a weakness, you just need to channel your nervous energy wisely. On the other hand, being over-confident and not nervous could be a weakness!

The symptoms of nerves (or stage fright) can include "butterflies" or a queasy feeling in your stomach, sweaty palms, a dry throat and the panic that your mind has gone blank about your opening lines.

Fortunately, there are some tried and tested strategies and techniques to manage your nerves so that you can concentrate on delivering an effective and engaging presentation.

These techniques will not get rid of your nerves; instead they will help you to use your nervous energy to your advantage. When you are in a heightened state from the adrenaline that is being pumped around your body, you can use that energy to communicate enthusiastically, convincingly, and passionately. The key is to decrease your level of nervousness so you can focus your energy on these positive activities, not on trying to control your nerves.

Managing Presentation Nerves

Leading up to the presentation.

It is essential to always be well prepared and well-rehearsed in order to feel confident.

Do not fixate on the presentation delivery at the expense of good preparation. 

Spend time preparing, good preparation, knowing your subject well, and knowing what you are going to say and how you are going to say it, will boost your confidence and help reduce your nerves. 

Think of a presentation like an iceberg: what your audience sees - the delivery - is a small percentage of the whole.  What goes on out of sight, the planning and preparation, should make up the bulk of the work.

Read our Presentation Skills pages for tips and advice on how to best prepare for your presentation, starting with: What is a Presentation?

Practice your presentation; rehearse to family, friends or just in front of a mirror. Listen to any feedback. Check your timings, speak slowly and think about the types of questions that your audience may have.

If possible visit the presentation venue before the event to see the room layout and check what facilities are available. This will help ensure that everything runs smoothly on the day and help you visualise giving your presentation, which can help reduce feelings of nervousness.

Keep Your Mind and Body Healthy

Nervousness can be heightened if you're not feeling 100%.

Avoid alcohol the night before and on the day of your presentation. Reduce or avoid your caffeine intake from coffee, tea and other sources.

Try to engage in some exercise the day before your presentation. This will not only release endorphins, which make you feel better, but exercise will also make it more likely that you'll sleep well and feel more refreshed on the day of your presentation.

See our pages The Importance of Exercise and The Importance of Sleep for more information.

Eat healthy. If you're feeling nervous then you may not feel like eating. However eating something healthy, fruit and vegetables are always good choices, will make you feel better and give you the energy you need to get through presentation day.

Immediately before the presentation

When you feel nervous immediately before a presentation, the following strategies and exercises should help you:

Practice Deep Breathing

Adrenalin causes your breathing to shallow. By deliberately breathing deeply, your brain will get the oxygen it needs and the slower pace will trick your body into believing you are calmer. This also helps with voice quivers, which can occur when your breathing is shallow and irregular.

Drink Water

Adrenalin can cause a dry mouth, which in turn leads to getting tongue-tied. Have a glass or bottle of water handy and take sips before you start your presentation and occasionally during your presentation, especially when you wish to pause or emphasize a point. Take care not to take large gulps of water.

Chewing gum before a presentation may help you to feel more relaxed. Research has shown that the act of chewing can increase your alertness and help to reduce anxiety. It is usually best to get rid of the gum when you start your presentation.

Use Visualization Techniques

Imagine that you are delivering your presentation to an audience that is interested, enthused, smiling, and reacting positively. Cement this positive image in your mind and recall it just before you are ready to start.

Self-Massage

Press and massage your forehead to energize the front of the brain and speech centre.

Relaxation Exercises

Although you may not feel relaxed before you give your presentation relaxation, exercises can help.  Try the following relaxation exercises, but do not continue with them if they cause any pain or discomfort although remember that you may use some muscles you have not exercised for a while and so feel a little stiff afterwards.

Quick Relaxation Exercises

• Stand in an easy position with your feet one pace apart, knees 'unlocked' and not rigidly pushed back, spine straight, shoulders not tense, and head balanced.  Try to keep your face muscles relaxed by not clenching your jaw or clamping your teeth together.
• Now stretch SLOWLY upwards, aim to touch the ceiling but keep your feet flat on the floor.  Then flop forward from the waist bending your knees slightly as you go.  You are now hanging forward like a rag doll - your arms and head totally unsupported and relaxed.
• Straighten up SLOWLY, almost vertebra by vertebra, as if you were puppet and a giant puppet master was pulling you up by the strings keeping your head until last, when you are standing in your original easy position.

Repeat this exercise three times.

Alternatively you can relax in a chair:

• Sit comfortably with your lower spine pressed into the back of the chair.
• Raise your arms above your head and stretch as high as possible.
• Release your arms to your sides and bend forwards with your legs stretched out and stretch your arms out far as possible.
• Return to your starting position.

See our section: Relaxation Techniques for more information and ideas of how you can learn to relax effectively.

During the presentation

Many people find that once they are actually giving their presentation or speech they feel a lot better and more relaxed. But it's important to remember to:

Just before you start talking, pause, make eye contact, and smile. This last moment of peace is very relaxing and gives you time to adjust to being the centre of attention.

Smiling is a natural relaxant that sends positive chemical messages through your body. Smiling and maintaining eye contact also help you build rapport with your audience.

Speak more slowly than you would in a conversation, and leave longer pauses between sentences. This slower pace will calm you down, and it will also make you easier to hear, especially at the back of a large room.

Move Around

Move around a little during your presentation as this will expend some of your nervous energy. However, try not to pace backwards and forwards, or rock on your heels, as these activities can be distracting or irritating to your audience.

Stop Thinking About Yourself

Remember that the audience is there to get some information and that it is your job to put that information across to them. Try to put your nerves aside and think about communicating your message as effectively as possible.

After the event

It's important to focus on the positives of your presentation once you've finished. Experience is the single most effective way of overcoming presentation nerves and delivering better presentations in the future.

Get feedback

When possible, ask members of your audience for constructive feedback on your presentation. Listen to what they say and focus on areas that need improvement. Try to see any negative points not as a measure of failure but as learning opportunities for future presentations. Our page on Giving and Receiving Feedback may help here.

Use reflective practice

Reflective practice is a useful technique to help you think about and analyse your experiences and can be used for many aspects of life. The use of reflective practice for a presentation can be particularly useful for helping to minimise feelings of nervousness for future presentations. See our page of Reflective Practice for more help and information.

Don't beat yourself up

Like most things in life, presentations are unlikely to be perfect and there are always ways you can improve. When you get feedback from others and reflect on your own performance, it is important that you understand this and give yourself a break. Think about the positives and what went well, and learn from any mistakes or elements that you feel unhappy with.

Treat yourself

Treat yourself to something that you'll enjoy. Perhaps a glass of wine, or a nice cake or just a relaxing soak in the bath. Something to make you feel a bit special and recognise your achievement.

Continue to: Dealing with Presentation Questions Stress and Stress Management

See also: Preparing for a Presentation | Organising the Material The Newbie Blueprint for Virtual Presentation Success

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Healthy Coping Skills for Uncomfortable Emotions

Emotion-Focused and Problem-Focused Strategies

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.

• Emotion-Focused Skills

Healthy Problem-Focused Coping Skills

• Unhealthy Coping Skills

Proactive Coping Skills

• Find What Works
• Next in Small Ways to Feel Better When You're Depressed Guide 10 Things to Do When You Feel Alone

Whether you’ve been dumped by your date or you’ve had a rough day at the office, having healthy coping skills can be key to getting through tough times. Coping skills help you tolerate, minimize, and deal with stressful situations in life.

Coping skills are the tactics that people use to deal with stressful situations. Managing your stress well can help you feel better physically and psychologically and impact your ability to perform your best.

But not all coping skills are created equal. Sometimes, it’s tempting to engage in strategies that will give quick relief but might create bigger problems for you down the road. It’s important to establish healthy coping skills that will help you reduce your emotional distress or rid yourself of the stressful situations you face. Examples of healthy coping skills include:

• Establishing and maintaining boundaries
• Practicing relaxation strategies such as deep breathing, meditation, and mindfulness
• Getting regular physical activity
• Making to-do lists and setting goals

This article explores coping skills that can help you manage stress and challenges. Learn more about how different strategies, including problem-focused and emotion-focused skills, can be most helpful.

Verywell / Emily Roberts 

Problem-Based vs. Emotion-Based

The five main types of coping skills are: problem-focused coping, emotion-focused coping, religious coping, meaning-making, and social support.

Two of the main types of coping skills are problem-based coping and emotion-based coping. Understanding how they differ can help you determine the best coping strategy for you.

• Problem-based coping is helpful when you need to change your situation, perhaps by removing a stressful thing from your life. For example, if you’re in an unhealthy relationship, your anxiety and sadness might be best resolved by ending the relationship (as opposed to soothing your emotions).
• Emotion-based coping is helpful when you need to take care of your feelings when you either don’t want to change your situation or when circumstances are out of your control. For example, if you are grieving the loss of a loved one, it’d be important to take care of your feelings in a healthy way (since you can’t change the circumstance).

There isn’t always one best way to proceed. Instead, it’s up to you to decide which type of coping skill is likely to work best for you in your particular circumstance. The following are examples of stressful situations and how each approach could be used.

Reading Your Performance Review

You open your email to find your annual performance review. The review states that you are below average in several areas and you’re surprised by this because you thought you were performing well. You feel anxious and frustrated.

• Problem-focused coping : You go to the boss and talk about what you can do to improve your performance. You develop a clear plan that will help you do better and you start to feel more confident about your ability to succeed.
• Emotion-focused coping : You spend your lunch break reading a book to distract yourself from catastrophic predictions that you’re going to be fired. After work, you exercise and clean the house as a way to help you feel better so you can think about the situation more clearly.

Getting a Teenager to Clean

You have told your teenager he needs to clean his bedroom. But it’s been a week and clothes and trash seem to be piling up. Before heading out the door in the morning, you told him he has to clean his room after school "or else." You arrive home from work to find him playing videos in his messy room.

• Problem-focused coping : You sit your teenager down and tell him that he’s going to be grounded until his room is clean. You take away his electronics and put him on restriction. In the meantime, you shut the door to his room so you don’t have to look at the mess.
• Emotion-focused coping : You decide to run some bathwater because a hot bath always helps you feel better. You know a bath will help you calm down so you don’t yell at him or overreact.

Giving a Presentation

You’ve been invited to give a presentation in front of a large group. You were so flattered and surprised by the invitation that you agreed to do it. But as the event approaches, your anxiety skyrockets because you hate public speaking .

• Problem-focused coping : You decide to hire a public speaking coach to help you learn how to write a good speech and how to deliver it confidently. You practice giving your speech in front of a few friends and family members so you will feel better prepared to step on stage.
• Emotion-focused coping : You tell yourself that you can do this. You practice relaxation exercises whenever you start to panic. And you remind yourself that even if you’re nervous, no one else is even likely to notice.

Problem-based coping skills focus on changing the situation, while emotional-based coping skills are centered on changing how you feel. Knowing which approach is right for a specific situation can help you deal with stress more effectively.

Get Advice From The Verywell Mind Podcast

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to face uncomfortable emotions, featuring comedian Paul Gilmartin.

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Healthy Emotion-Focused Coping Skills

Whether you’re feeling lonely , nervous, sad, or angry , emotion-focused coping skills can help you deal with your feelings in a healthy way. Healthy coping strategies may soothe you, temporarily distract you, or help you tolerate your distress.

Sometimes it’s helpful to face your emotions head-on. For example, feeling sad after the death of a loved one can help you honor your loss.

So while it would be important to use coping skills to help relieve some of your distress, coping strategies shouldn’t be about constantly distracting you from reality.

Other times, coping skills may help you change your mood. If you’ve had a bad day at work, playing with your kids or watching a funny movie might cheer you up. Or, if you’re angry about something someone said, a healthy coping strategy might help you calm down before you say something you might regret.

Other examples of healthy ways to cope with emotions include:

• Care for yourself : Put on lotion that smells good, spend time in nature, take a bath, drink tea, or take care of your body in a way that makes you feel good such as painting your nails, doing your hair, putting on a face mask.
• Engage in a hobby : Do something you enjoy such as coloring, drawing, or listening to music .
• Exercise : Do yoga, go for a walk, take a hike, or engage in a recreational sport.
• Focus on a task : Clean the house (or a closet, drawer, or area), cook a meal, garden, or read a book.
• Practice mindfulness : List the things you feel grateful for, meditate , picture your "happy place," or look at pictures to remind you of the people, places, and things that bring joy.
• Use relaxation strategies : Play with a pet, practice breathing exercises, squeeze a stress ball, use a relaxation app, enjoy some aromatherapy, try progressive muscle relaxation , or write in a journal.

There are many ways you might decide to tackle a problem head-on and eliminate the source of your stress. In some cases, that may mean changing your behavior or creating a plan that helps you know what action you’re going to take.

In other situations, problem-focused coping may involve more drastic measures, like changing jobs or ending a relationship. Here are some examples of positive problem-focused coping skills:

• Ask for support from a friend or a professional.
• Create a to-do list.
• Engage in problem-solving.
• Establish healthy boundaries .
• Walk away and leave a situation that is causing you stress.
• Work on managing your time better.

Whether emotion-focused or problem-focused, healthy coping skills should help calm stress without avoiding the issue. The right coping skill often depends on the situation and your specific needs in the moment.

Unhealthy Coping Skills to Avoid

Just because a strategy helps you endure emotional pain, it doesn’t mean it’s healthy. Some coping skills could create bigger problems in your life. Here are some examples of unhealthy coping skills:

• Drinking alcohol or using drugs : Substances may temporarily numb your pain, but they won’t resolve your issues. Substances are likely to introduce new problems into your life. Alcohol, for example, is a depressant that can make you feel worse. Using substances to cope also puts you at risk for developing a substance use disorder and it may create health, legal, financial problems, and social problems.
• Overeating : Food is a common coping strategy. But, trying to "stuff your feelings" with food can lead to an unhealthy relationship with food and health issues. Sometimes people go to the other extreme and restrict their eating (because it makes them feel more in control) and clearly, that can be just as unhealthy.
• Sleeping too much : Whether you take a nap when you’re stressed out or you sleep late to avoid facing the day, sleeping offers a temporary escape from your problems. However, when you wake up, the problem will still be there.
• Venting to others : Talking about your problems so that you can gain support, develop a solution, or see a problem in a different way can be healthy. But studies show repeatedly venting to people about how bad your situation is or how terrible you feel is more likely to keep you stuck in a place of pain.
• Overspending : While many people say they enjoy retail therapy as a way to feel better, shopping can become unhealthy. Owning too many possessions can add stress to your life. Also, spending more than you can afford will only backfire in the end and cause more stress.
• Avoiding : Even “healthy” coping strategies can become unhealthy if you’re using them to avoid the problem. For example, if you are stressed about your financial situation, you might be tempted to spend time with friends or watch TV because that’s less anxiety-provoking than creating a budget. But if you never resolve your financial issues, your coping strategies are only masking the problem. 

Unhealthy coping techniques—such as drinking or avoiding the problem—may offer some temporary relief, but they tend to make things worse in the long run. These unhealthy tactics can also lead to other problems that create more stress and make coping more difficult.

Coping skills are usually discussed as a reactive strategy: When you feel bad, you do something to cope. But, research shows that proactive coping strategies can effectively manage the future obstacles you’re likely to face.

For example, if you have worked hard to lose weight, proactive coping strategies could help you maintain your weight after your weight loss program has ended. You might plan for circumstances that might derail you—like the holiday season or dinner invitations from friends—to help you cope. You also might plan for how you will cope with emotions that previously caused you to snack, like boredom or loneliness.

Proactive coping can also help people deal with unexpected life changes, such as a major change in health. A 2014 study found that people who engaged with proactive coping were better able to deal with the changes they encountered after having a stroke.

Another study found that people who engaged in proactive coping were better equipped to manage their type 2 diabetes. Participants who planned ahead and set realistic goals enjoyed better psychological well-being.

So, if you are facing a stressful life event or you’ve undergone a major change, try planning ahead. Consider the skills you can use to cope with the challenges you’re likely to face. When you have a toolbox ready to go, you’ll know what to do. And that could help you to feel better equipped to face the challenges ahead.

Proactive coping has been found to be an effective way to help people deal with both predictable changes like a decline in income during retirement, as well as unpredictable life changes such as the onset of a chronic health condition.

Find What Works for You

The coping strategies that work for someone else might not work for you. Going for a walk might help your partner calm down. But you might find going for a walk when you’re angry causes you to think more about why you’re mad—and it fuels your angry feelings. So you might decide watching a funny video for a few minutes helps you relax.

You might find that certain coping strategies work best for specific issues or emotions. For example, engaging in a hobby may be an effective way to unwind after a long day at work. But, going for a walk in nature might be the best approach when you’re feeling sad.

When it comes to coping skills, there’s always room for improvement. So, assess what other tools and resources you can use and consider how you might continue to sharpen your skills in the future.

It's important to develop your own toolkit of coping skills that you’ll find useful. You may need to experiment with a variety of coping strategies to help you discover which ones work best for you.

A Word From Verywell

Healthy coping skills can help protect you from distress and face problems before they become more serious. By understanding the two main types of coping skills, you can better select strategies that are suited to different types of stress.

If you are struggling to practice healthy coping skills or find yourself relying on unhealthy ones instead, talking to a mental health professional can be helpful. A therapist can work with you to develop new skills that will serve your mental well-being for years to come.

Get Help Now

We've tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

Aldwin CM, Yancura LA. Coping . In: Encyclopedia of Applied Psychology . Elsevier; 2004:507-510. doi:10.1016/B0-12-657410-3/00126-4

Byrd-Craven J, Geary DC, Rose AJ, Ponzi D. Co-ruminating increases stress hormone levels in women . Horm Behav . 2008;53(3):489-92. doi:10.1016/j.yhbeh.2007.12.002

Drummond S, Brough P. Proactive coping and preventive coping: Evidence for two distinct constructs? . Personality and Individual Differences . 2016;92:123-127. doi:10.1016/j.paid.2015.12.029.

Tielemans NS, Visser-Meily JM, Schepers VP, Post MW, van Heugten CM. Proactive coping poststroke: Psychometric properties of the Utrecht Proactive Coping Competence Scale . Arch Phys Med Rehabil. 2014;95(4):670-5. doi:10.1016/j.apmr.2013.11.010

By Amy Morin, LCSW Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

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It is common to feel nervous before a presentation. For some people, that nervousness can be overwhelming. This module will help you learn how to manage presentation anxiety.

Study Tools

• Something's gone wrong in my presentation - PDF
• Something's gone wrong in my presentation - Word

How to Overcome Presentation Anxiety

How to manage presentation anxiety.

Watch this video or read the strategies below to learn some techniques to help with presentation anxiety, so that you can deliver your presentation confidently.

• Video Transcript - How to Manage Presentation Anxiety

Strategies to Help You Manage Presentation Anxiety

• Prepare: Being well prepared will help you feel more confident about your presentation
• Recognize negative self-talk like “I’m going to fail” or “I’m going to look stupid ” Challenge these unhelpful thoughts.  Do you really have any evidence to support them? Try some positive self-talk instead, like “I can do it”  or “I’m well prepared”
• Develop a “Relaxation Strategy” to use when you feel too anxious.
• Practice. The better you know your presentation, the more confident you’ll feel. Practicing in front of a mirror or a webcam is best because you can see how you’re doing.
• Focus on your Message. You might tell someone climbing a ladder “don’t look down”. What you’re telling them is to focus on the task, not on their nervousness. The same advice applies to presentations. As you present, focus on your content instead of concentrating on yourself.
• Look confident even if you don’t feel that way. Smile and keep breathing, look at people’s foreheads not their eyes, and stand naturally.

How to Avoid Common Presentation Problems

If you're nervous about delivering a presentation, you're probably worrying about all the things that can go wrong. If you prepare for those potential problems, you can prevent them from happening, and learn to deal with them if they do happen.

Complete the activity to learn how to avoid some common presentation problems. You can also use the tip sheet below as a quick reference when preparing for a presentation.

Help, something's gone wrong in my presentation!

This activity can help you earn what to do to avoid or overcome some common presentation problems that may have you feeling anxious.

• Activity PDF - Help, something's gone wrong in my presentation! (This document is an accessible version of the activity.)
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• Next: Delivering Presentations >>
• Last Updated: Apr 17, 2024 10:45 AM
• URL: https://algonquincollege.libguides.com/studyskills

Healthy Coping: 24 Mechanisms & Skills For Positive Coping

Perhaps you are a nail-biter, or maybe you even become energized during challenging moments.

Whether you resort to unhealthy behavior or thrive in stressful situations when things become challenging, these are just a few of the countless coping mechanisms individuals may choose or unconsciously exhibit.

These cognitive and behavioral efforts help individuals manage, tolerate, or sometimes reduce stressors. Read on to fill your toolbox with the most effective positive and healthy coping strategies.

Before you read on, we thought you might like to  download our three Resilience Exercises for free . These engaging, science-based exercises will help you to effectively cope with difficult circumstances and give you the tools to improve the resilience of your clients, students, or employees.

This Article Contains:

What is the meaning of ‘coping’, coping styles, 24 unhealthy & healthy coping mechanisms, does resilience improve coping abilities, resilience resources from positivepsychology.com, a take-home message.

Coping is the use of one or various types of mechanisms that are intended to reduce psychological stress (Gurvich et al., 2021).

These dynamic responses may be classified into effective/ ineffective or adaptive/ maladaptive strategies, which we discuss below in great detail.

In contrast, Algorani and Gupta (2021) identify four major coping categories, expanding upon the original two styles with meaning-focused and social coping or support-seeking styles of coping.

Meyerson et al. (2022) and Pang and Thomas (2020) refer to a fifth coping strategy known as avoidance-focused.

Let’s look at all five coping styles.

1. Emotion-Focused Coping Style

This coping style involves reducing the emotions associated with a stressor while avoiding addressing the problem (Van den Brande et al., 2020).

In other words, the aim is to regulate one’s emotional distress by merely altering the emotional response, which may not address the actual stressor. Some assert that emotion-focused coping can be dangerous as it is affiliated with mental health problems through behavioral problems (Yang, 2021).

On the other hand, it may be beneficial to reduce the impact of stressors, which could be more beneficial in the long run for things we do not have the power to change.

If you can’t change the problem, change your outlook.

You receive a notification that they did not select you for the position to which you applied. You decide to take to your journal to reflect on the experience and how you can better prepare for a similar position in the future.

2. Problem-Focused Coping Style

In contrast to emotion-focused coping, Van den Brande et al. (2020) describe problem-focused coping as the “attempt to control work stressors by defining and interpreting them, planning solutions, and choosing a course of action.” (p. 4).

This method of coping is said to be the most effective way to tackle life’s problems; however, problem-focused coping is only effective if the individual has control over the outcome (Zaman & Ali, 2019).

You have studied hard for a quiz using flashcards, but received a poor score. You make a plan to study for the next exam using a different method, such as joining a class study group.

3. Meaning-Focused Coping Style

This particular coping style employs cognitive strategies to process and make sense of the meaning of a situation (Algorani & Gupta, 2021).

Like emotion-focused coping, this strategy is best used when one cannot control the situation (Leipold, Munz, & Michéle-Malkowsky, 2019). Religion, spiritual beliefs, beliefs about justice, values, and existential goals may influence someone’s tendency to exhibit a meaning-focused coping style.

A driver in a hurry realizes that the car he is driving has a flat tire. He may reflect on the meaning of this misfortune and attribute the flat tire to karma or perhaps that he was willed by a higher power to slow down.

4. Social Coping (Support-seeking)

When a person seeks emotional or instrumental support from the community, they are engaging in a social coping or support-seeking coping style (Algorani & Gupta, 2021).

While young children may look for their parents for support, adolescents begin soliciting the support of their peers or themselves (Leipold et al., 2019).

A young woman, amid a complicated divorce, seeks the advice of a close friend who had a similar experience and may offer compassion.

5. Avoidance-Focused Coping Style

An avoidance coping style can be described as avoiding the stressor by pursuing an alternate person or task (Meyerson et al., 2022).

Avoidance coping could also be demonstrated by seeking a distraction. Although this method involves withdrawing or dissociating from a stressful situation, Pang and Thomas (2020) assert that these strategies are related to an individual’s negative functioning.

An employee has been unable to meet his work deadlines, and his supervisor has requested a meeting with him. The employee has not replied to the meeting invitations and has found an alternative route so that he no longer has to walk past his boss’s office.

Maladaptive coping strategies comprise behaviors that are avoidance-based and do not ultimately benefit the individual in the long run.

Conversely, adaptive coping strategies are aligned with the stressor and aim to reduce emotional stress.

It is important to note that emotion, problem, meaning, social, and avoidance styles of coping can each be maladaptive & ineffective or adaptive & effective, depending on the outcome.

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Unhealthy Coping

Unhealthy coping is a mechanism used to prevent stress; however, the results are deleterious to the individual.

The following coping mechanisms have been deemed ineffective and may exacerbate mental health problems. They may also be referred to as ineffective or maladaptive strategies.

1. Unhealthy emotion-focused coping

• Busyness can be defined as actively working and not in leisure time (Bellezza et al., 2017), avoiding dealing with emotions. Constant busyness may hinder your ability to cope with a stressor and be seen as an avoidance coping mechanism.
• Failing to talk about emotions can be a dangerous coping strategy (Blake, 2021). Instead, individuals should replace the suppression with acceptance for more effective coping (Nolasco, Waldman, & Vargo, 2021).
• Toxic positivity is the unhealthy tendency to only see the good side of something and the rejection or denial of stress (Satriopamungka, Yudani, & Wirawan, 2020; Sokal, Trudel, & Babb, 2020). A positive outlook is usually beneficial; however, it can be dangerous if it prevents you from validating your emotions.

2. Unhealthy problem-focused coping

• Over-analyzing the problem and being unable to make a decision can interfere with a stressor and effective coping. Overthinking, or ruminative thoughts, are generally abstract, overgeneralized, and intrusive thoughts (Flaherty et al., 2022) that do not help a situation.

3. Unhealthy meaning-focused coping

• Overthinking , as with over-analyzing, can cause catastrophic thinking. Studies suggest that rumination may predict symptoms such as depression, anxiety disorders, substance abuse, eating disorders, and posttraumatic stress disorders following trauma (Flaherty et al., 2022). Instead, take a reflective approach.

4. Unhealthy social coping

• Isolation from friends and family can be a dangerous coping strategy. A little time to cool off or reflect is okay; however, isolation can be a risk factor for the development and regression of mental health symptoms (Bartel, Sherry, & Stewart, 2020).
• Venting may cause an excessive focus on the issue at hand (Marr, Zainal, & Newman, 2022). Further, ranting to the wrong person may cause additional issues and amplify the problem.

5. Unhealthy avoidance-focused coping

• Substance abuse , such as alcohol or drugs, may be used to avoid a stressful situation negatively (Nevill & Havercamp, 2019; Syed, 2020). The health consequences are destructive, and ultimately, the problem remains unsolved.
• Smoking is equally used to escape the tense situation; however, it is also a harmful practice (Syed, 2020). Again, the problem remains unsolved as with each of the avoidance strategies.
• Denial and behavioral disengagement prevent you from dealing with the stressor (Nevill & Havercamp, 2019), which may have the potential to exacerbate the situation. This may also be called “brushing it under the rug.”
• Impulsive spending is spending money without prior consideration and could also be referred to by some as retail therapy. However, if often repeated, this sudden urge to make purchases could be harmful not only to your pocket but to your underlying stressor as well (Spiteri Cornish, 2020).
• Overeating is the practice of eating a large amount of food and more than the number of calories used in one day. To some, this can bring relief and comfort during a challenging time (Kim et al., 2022. However, there are poor health consequences. Contrary to overeating but just as disadvantageous, some individuals may under-eat, which is also used to regulate or reduce negative emotions associated with stress (González-Olmo et al., 2022).
• Self-harm is self-injurious behavior that is sometimes used for emotional regulation. Individuals who exercise self-harm report experiencing a release from negative emotions (Smith et al., 2019); however, this method is not effective in problem-solving, nor is it beneficial to one’s physical and mental health.

Finding your coping mechanism – Joseph Lewis

Healthy Coping

Contrary to unhealthy coping, healthy coping mechanisms may effectively mitigate the nature and impact of these psychological responses (Gurvich et al., 2021).

These methods, which may also be referred to as effective or adaptive strategies for coping, benefit the individual and do not result in damaging consequences.

They include, but are nowhere limited to, the following:

1. Healthy emotion-focused coping

• Cognitive reframing is the positive emotional and/or cognitive appraisal of a stressful situation (Wittlinger et al., 2022). This technique is especially valuable in developing resilience and adapting to adversities.
• Meditation and breathing techniques calm the mind, relax the body, and can change the amygdala (Yuliana, 2021). Often, taking a step back to take a breath and calm your physiological process help make a good decision.
• Journaling can be a therapeutic and reflective practice for individuals facing a challenge. Nückles et al. (2020) assert that practitioners should use writing as a way to develop ideas and examine one’s current understanding of the situation as opposed to direct problem-solving.
• Positive thinking and forgiveness (Kubala, 2022) are effective strategies that directly align with positive psychology. Forgiveness is an adaptive behavior in which an individual reframes a transgression, thus promoting healthy behaviors and contributing to psychological wellbeing (de la Fuente-Anuncibay et al., 2021).
• Laughter is often said to be the best medicine. It can be an outlet for negative emotions and stimulate the physiological system that decreases levels of stress hormones (Mbiriri, 2020). Further, humor eases tensions and improves moods.

2. Healthy problem-focused coping

• Determining an alternative solution is an effective method of handling dilemmas. This process involves the collection of complete information, planning, and coming up with effective decisions to deal with the challenge (Zaman & Ali, 2019). This method may also be made possible by journaling.

3. Healthy meaning-focused coping

• Finding the “good” in a bad situation, similar to positive thinking, can combat negative mental health impacts (Lai et al., 2020). This mindset would be especially beneficial when paired with mindfulness techniques. This method is particularly effective for those with strong religious beliefs.

4. Healthy social coping

• Eliciting the help of a counselor or therapist may be a helpful strategy to get an unbiased perspective. With advances in technology, counseling and therapy are even more readily available through instant messaging and video chats, which provide for anonymity and convenience (Li & Leung, 2020).
• Talking with a trusted friend or colleague may be enough to ease your stress and build stronger connections. Confiding in someone not only allows you to express your emotions, which increases wellbeing, but it increases interpersonal intimacy (Slepian & Moulton-Tetlock, 2019).

5. Healthy avoidance-focused coping

• Controlled distraction , or self-distraction, is an activity that is used to take your mind off a situation (Adasi et al., 2020). These activities may include watching TV, listening to music, shopping, or just picturing yourself in a place you feel comfortable. For example, you may try picturing yourself in your happy place while nervously waiting to deliver a presentation. Of course, it is recommended that any distraction be in moderation.
• Exercise – not only will exercise provide you with an opportunity to walk away from a problem and refocus, but the health benefits of exercise are countless. There is a link between regular physical activity, lower psychological distress, and overall positive neurobiological response (Popov, Sokić, & Stupar, 2021). As with other coping strategies, it is important that exercise does not become excessive or compulsive. It is possible to have too much of a good thing – even exercise!

How can we employ more adaptive coping strategies?

Research by Skinner and Zimmer-Gembeck (2007) reviewed 44 studies and identified and structured common adaptive coping strategies. From this research, the Adaptive Coping Wheel was developed by our very own Hugo Alberts, Ph.D., and can be found in our Positive Psychology Toolkit©.

By reflecting on four key questions, we can elicit over 21 different types of adaptive coping strategies. But how can we use this wheel in our everyday lives?

Let’s consider coming home after a tough day. Instead of falling into a web of self-pity by binging Netflix, we can ask ourselves, “ how can I comfort myself in a better way? ” In answering this question, we realize talking to someone may help us feel better.

This is just one example of how the Adaptive Coping Wheel can help us better deal with problems. The wheel is a reminder of different strategies that can help us effectively cope with a situation.

Resiliency is a character trait that allows an individual to cope with or overcome perceived stress and adversities (Connor & Davidson, 2003; Luthar & Zigler, 1991; Ye et al., 2020).

Said another way, it is the ability to adapt and persevere through adverse experiences (Nevill & Havercamp, 2019).

Further, attributional and explanatory styles may affect a person’s choice of coping style. For instance, an optimistic explanatory style results in many positive life outcomes (Jose et al., 2018).

Therefore, someone who encompasses this style or an optimistic attributional style may turn to effective coping styles.

17 Tools To Build Resilience and Coping Skills

Empower others with the skills to manage and learn from inevitable life challenges using these 17 Resilience & Coping Exercises [PDF] , so you can increase their ability to thrive.

Created by Experts. 100% Science-based.

PositivePsychology.com has an excellent selection of resources to improve resilience, and foremost is the Realizing Resilience Masterclass© . This is a 6-module training template for practitioners and includes all the materials you need to deliver science-based resilience training.

If you are looking for more of a scientific approach to coping, including information concerning the Coping Wheel, you will want to explore our article entitled The Science of Coping: 10+ Strategies & Skills .

Do you think you may be exhibiting maladaptive coping mechanisms? Review this article to determine if your coping is harmful and how to cease the pattern: Maladaptive Coping .

Our article Humor in Psychology: Coping and Laughing Your Woes Away may interest you if you agree that laughter is the best medicine.

If you are searching for helpful worksheets to use with your clients, Coping Skills Worksheets for Adults and Youth  will be an excellent resource.

If you’re looking for more science-based ways to help others overcome adversity, this collection contains 17 validated resilience and coping exercises . Use them to help others recover from personal challenges and turn setbacks into opportunities for growth.

In this piece, we explored various coping styles, described different kinds of coping mechanisms and skills, and provided a multitude of coping ideas.

Stress is everywhere and unavoidable. Ultimately, we hope these strategies will benefit both you and your clients and lead to better stress management, as improved stress management will lead to happier, healthier lifestyles.

Perhaps, you may even be able to turn stressors around into positive self-growth.

What is your experience with coping? Do you have a preferred coping style? Can you share additional coping strategies? Let us know in the comments!

We hope you enjoyed reading this article. Don’t forget to download our three Resilience Exercises for free .

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The article is very informative and helpful.

I have been married for 2 years and six months. My husband has 2 children from a previous marraige(not his own). He does not work , I am the sole breadwinner. And this means he stays at home with the kids. And will ask them do stuff for and with him. From the start of the marraige t, henhas always relied on the children to do everything dor and with him. I feel that i am not missed, valued or supported by him and this causes a lot of tension in the house. He sees it as being jealous. I have asked him for councelling but he said I have to go alone and He has to do counceling alone. I cant cope anymore. And i normally lash out, cry then see the children as enemy. What can i try to do cope…. to save my marraige.

I’m sorry to read that you’ve been struggling with your marriage, but good on you for seeking support.

I’ll note that this comment section is no substitute for the support of a professional counsellor who is trained in the appropriate methods to support you. I believe this is the best thing you can do to support yourself in your efforts to cope, even if you must do so alone. That way, you can share your concerns with someone who can listen, validate your experience, and provide guidance regarding your marriage — I imagine this could be a huge relief for you. You can find a directory of licensed therapists and counsellors here .

In the meantime, consider speaking with others you trust about your feelings, such as your family or friends, and they can hopefully provide you with validation and support too.

I sincerely wish you all the best, and take care.

– Nicole | Community Manager

Great article Thank you

I am frustrated about my course. Every time I go to class, it’s like the lecturers are speaking things which I don’t know where they come from, or what they are supposed to do. Class after class.

But when exams come, I don’t know what to do. I feel like I should study, but there are so many things they talk about, its overwhelming looking for information. I feel like a failure. This is because I feel like I don’t have any skills or knowledge. Both of the course, and in general. I love programming, which is not the core of what I’m studying, but everything I’m currently is just so frustrating (because I don’t know what to do).

Whenever I’m in class, I just feel like leaving. I’m constantly thinking of other things, because the classes are not engaging. But when the class is over and we are out, there’s nothing to do, because I am not motivated to study, or to even do anything. Everything has lost it’s excitement. There’s no purpose anymore.

Amazing to find so many points I recognize and have gone through in the past and recently. I lost my Husband almost 2 years ago, (he passed away suddenly) and dealing with the constraints of COVID-19 regulations, some of the basic things we take for granted have been taken away. Coping mechanisms are something I have advocated for many years having learned to use them when suffering with Post Viral Depression over 30 years ago.

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A Stress Management Presentation for Use at Work, Home, or School

Our guide can help you to facilitate conversations and develop coping strategies to relieve stress and boost wellness.

Aubrey Freitas is a former Registered Behavioral Therapist (RBT) who has two Bachelor of Arts degrees from UCLA in Psychology and English. She is a Certified Resilience Peer through her work with the Depression Grand Challenge, and a lifelong mental health advocate.

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Let's talk about stress. Everyone has experienced stress at some point and knows what it feels like to be overwhelmed. Since stress can impact your mental and physical health, it can be helpful to talk about it and find ways to navigate through difficult situations.

One way to start a conversation about stress is to host a workshop or meeting. The meeting can take place whereever you feel it might benefit the participants: your workplace, your school, or even at home. You can use the presentation below as a starting point. Not only does it address how stress affects the mind and body, but it also covers different types of stress and how to recognize the warning signs. Lastly, it offers coping strategies for anyone to use.

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If you've decided to host a conversation about stress management, give yourself a pat on the back. Seriously.

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When you openly talk about life's challenges, you show others that their well-being is important and that they're not alone. In addition, it shows the people around you that you are willing and able to hold space for their needs.

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Explore the Topic of Stress

Before you start your presentation, be sure to explore the slides. Make sure all of the topics that you want to address are covered. You can also take this time to print out additional materials or explore further readings that might be helpful.

Some additional topics you might want to explore are:

• Basic Strategies in Stress Management
• Stress Management and Spirituality
• Stress Management Group Activities
• 9 Ways to Practice Stress Management Every Day

At the end of your presentation, you can also share the resources with the members of your group. In addition, if the people around you seem interested, you can explore further worksheets and group activities that can help people cope as a community.

Personalize Your Presentation

Not everyone experiences the same kind of stress. There can be a wide variety of factors that cause people to be overwhelmed, whether it's their work environment, their home life, or trying to find a balance between the two.

• How to Teach Stress Management

Think about the challenges that your specific group might be experiencing. Then use this insight to personalize your presentation to fit your group's unique needs.

Some factors you might want to include are:

• Financial stress
• Specific struggles of being a single parent
• Stress when breaking habits or battling addiction, such as quitting smoking
• Work-related stress for specific professionals, such as police officers or medical students

You can also ask your group for recommendations beforehand. Simply ask them what factors in their life are a cause of stress or if there are any specific kinds of stress they're interested in learning about. Then, you can bring this information along with resources to address these needs.

Practice a Technique Together

Make time during the presentation to test out a coping strategy or two. One of the best ways to help people decide which techniques work for them is to give them some hands-on experience. This can take as little as five to ten minutes and can provide people with a reliable tool they know they can turn to whenever things become overwhelming.

Take some time during the presentation to try one of the following skills outlined in the slides:

• Controlled Breathing
• Creating a daily or weekly schedule
• Physical activity

Some activities may require materials, such as journaling or creating a schedule. Be sure to have these on hand if this is your group's chosen activity. In addition, if you choose meditation, you can use a guided meditation script or an audio meditation guide to help you along the way.

Leave Room for Questions and Comments

Another great way for people to learn from the presentation is to give your group time to speak their minds, ask questions, and share their experiences. You can pause between every few slides for questions and comments, or wait to field them all at the end of your talk. This way, the people within your group can act as resources and a support system for one another.

You can also come prepared with questions of your own to encourage participation. Some questions might include:

• How do you all usually respond when you feel stressed?
• How many times a week do you feel overwhelmed?
• What strategies do you currently use when you feel stressed?
• What are some signs that you're feeling overwhelmed?
• What's one thing you would like to improve on when it comes to stress?

If you have a small group then everyone might be able to participate in the conversation at the same time. However, if you have a large group, you might want to consider breaking out into smaller groups or partnering up.

Make it an Ongoing Conversation

People are constantly exposed to stress. One presentation is a great start, but you might want to consider further conversations. Address the topic in future meetings, check in with your group members, and ask how you all can support each other through resources and community building.

If this is your first time leading this type of conversation, just do the best you can and remember to be gentle with yourself. You're addressing a very important issue, and that's something to be proud of. Our overall well-being is important, and you're holding space and providing resources to ensure just that.