101 Coping Skills for Depression

  1. Identify potential triggers
  2. Identify your emotions
  3. Take a walk
  4. Call a friend
  5. Practice deep breathing
  6. Meditate for 5-10 minutes
  7. Draw a cartoon
  8. Write 5 things you love about yourself
  9. Stretch for 10 minutes
  10. Go for a run
  11. Play with a pet
  12. Make a playlist of feel good songs
  13. Listen to your feel good songs
  14. Dance
  15. Paint a representation of your emotions
  16. Make a collage using old magazines
  17. Practice handstands
  18. Do 10 push ups
  19. Go for a bike ride
  20. Clean your apartment
  21. Take a shower
  22. Put on your favorite outfit
  23. Style your hair
  24. Read a book
  25. Take a drive
  26. Take photographs
  27. Stay hydrated
  28. Go window shopping
  29. Socialize with someone
  30. Avoid judging your emotions
  31. Create a simple to do list and complete at least 3 things
  32. Cook a healthy meal
  33. Practice yoga poses
  34. Make jewelry
  35. Look at your rock collection
  36. Paint your nails
  37. Put on a face mask
  38. Play with makeup
  39. Video chat a loved one
  40. Free write in a journal
  41. Let yourself cry
  42. Go somewhere very public
  43. Bake
  44. Drink tea or hot chocolate
  45. Look up recipes
  46. Rearrange your apartment
  47. Watch stand up comedy
  48. Practice positive self talk
  49. Use a stress ball
  50. Make slime
  51. Go for a hike
  52. Sit under a tree and read
  53. Spend time in nature
  54. Sit by a river and listen to the water
  55. Read poetry
  56. Look at art
  57. Put a puzzle together
  58. Water your plants
  59. Write a poem
  60. Play ukulele
  61. Make a list of long term goals
  62. Watch America’s Funniest Home Videos
  63. Identify 10 positive thoughts
  64. Write a gratitude list
  65. Read inspirational quotes
  66. Write a song
  67. Get enough sleep
  68. Use essential oils
  69. Take a bubble bath
  70. Plan an activity
  71. Look outside mindfully
  72. Go outside
  73. Crochet a scarf
  74. Listen to a podcast
  75. Play a board game with a friend
  76. Plan outfits for the week
  77. Sing
  78. Practice visualization
  79. Watch a movie
  80. Meal prep
  81. Challenge any negative thinking
  82. Color a picture
  83. Get a massage
  84. Get your nails done
  85. Make worry stones
  86. Go rock picking
  87. Use progressive muscle relaxation
  88. Engage in problem solving
  89. Watch videos of funny children
  90. Write a letter to yourself
  91. Play a sport
  92. Make extra time for yourself
  93. Use lavender room spray
  94. Identify your strengths
  95. Do a body scan
  96. Look at old pictures
  97. Learn a new craft
  98. Spend time with a family member
  99. Volunteer
  100. Light a candle
  101. Explore somewhere you’ve never been
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Half Marathon Training: Week 1

If someone told younger Kelly that I would be training for a half marathon, I would have been crippled with laughter. That being said, here I am typing a post after successfully completing Week 1 of training. I am so excited and proud of myself for taking on this challenge, and I am eager to share progress updates along the way. It is my hope to share my experience with each week of training leading up to the race.

While developing my training schedule, I heavily researched important fitness workouts for distance runners/half marathon training and tailored them into a routine that fits for me.

Here is what my Week 1 looked like:

  • Sunday: 4 mile run at an easy pace
  • Monday: Pilates
  • Tuesday: 3 mile run at an easy pace
  • Wednesday: Plyometrics
  • Thursday: Yoga
  • Friday: 3 mile run at an easy pace
  • Saturday: REST

The day before I started Week 1, I completed a 5k race with 25 obstacles, so during my 4 mile run on Sunday, I was feeling the burn! But that didn’t stop me, and I was proud to have run the longest distance I’ve ever completed without having to take a walking break.

For the workouts on Monday, Wednesday, and Thursday, I simply used YouTube to find workouts. I typically refuse to spend money on workout tapes, because I am so picky about the routines I complete. I really want something fun, active, and challenging. Although I have developed independent routines at times, I find that I perform best when working out alongside someone who is encouraging and positive– so I turn to YouTube if I can’t find a training partner.

By the time Thursday came around, I was SO EXCITED for my yoga day. While I felt strong and powerful, I also felt that my body needed a relaxing break and a deep stretch. This week really motivated me to take extra time for a deeper and longer stretch after workouts and runs throughout the week. Although I struggled with time management and getting the run in on Friday, I adjusted my schedule to complete my 3 miles bright and early in the morning (not ideal for me, but we make changes where we must).

If I had to change anything about Week 1, I would probably have switched yoga and plyometrics. In retrospect, I think yoga in the middle of the week would have nicely split up the routine and led to a greater sense of balance. As well, I think a more active workout on Thursday would have pumped me up better for my last run of the week on Friday.

Lesson of the week: Find your motivation.

Is anyone else training for distance running? I would love to learn tips and tricks from more seasoned distance runners (and I have had this crazy fascination with researching training routines…… who am I???!!).