Three Minute Therapy

Three Minute Therapy

Anywhere, Anytime Coping Skills

A limit to some commonly used coping skills is that they can’t be used anywhere or at any time.  You can’t whip out your journal in a board meeting or even begin to stretch and breathe deeply while giving a presentation. 

Here are two anywhere anytime coping skills to add to your tool box.  Use these when you are feeling anxious, overwhelmed, nervous, or unsure of yourself.

1. Color game – choose a color and count how many objects are within your eyesight that are that color.  Ideally, pick a calming color like blue or green.  

2. The five senses – connect to your sense of taste, touch, see, smell, and hear. Can you rub a soft or rough spot on your clothing? Can you hear the sound of laughter or music? Can you divert your attention to something pleasing?

Why do these work? Both of these skills keep us grounded and in the moment.  We are increasing our awareness of our environment, slowing down our thought process, and regaining control over our breathing and central nervous system simply by having a narrow focus.