5 Easy, Quick and Cheap Coping Mechanisms to Manage Stress

How to quickly address stress and manage PTSD symptoms within minutes without spending a fortune - mental health should be affordable for all.

I’m not starting this with a neat introduction on what wellness is - I have my own version that will come later.

More or less, it means taking care of yourself in a holistic way.

But it doesn’t have to be expensive or time-consuming.

You shouldn’t have to be rich to stay sane in this upside down, dysfunctional world.

Or have extra hours in your day to spare.

In my case, I used variations of these methods to manage post traumatic stress but have adapted some to suit whatever your needs may be.

So when you’re having a tough day, instead of burning the world down or crying yourself to mud, try these.

1. An ice cube to bring you down to earth.

You can’t get much cheaper than that.

This is a trick I use if I’m feeling disassociated, experiencing flashbacks or struggle to remain feel grounded in the present moment. It’s helpful to engage as many sense as you can.

I usually have one of the following playing, usually in ear buds to blast me to the present.

If you find yourself spinning out, if you feel ungrounded and your mind is wandering too far to recenter:

1. Find an ice cube.

2. Put it in the palm of your hand.

3. Close your hand.

4. Release when it hurts or you’re back on earth.

Or when it melts, but for no more than a minute.

Do not give yourself frostbite. Use a small piece.

2. Watch and Do This:

That’s Etherwood’s Begin by Letting Go, but any of their songs and videos work.

This is super self explanatory. Sit or lay down while watching or listening to this, breathe, close your eyes and go with it.

3. A Dry Erase Board

Art is healing, but we aren’t all artists. And we don’t always have time to paint.

So get yourself a dry erase board and some cool dry erase markers.

Have fun drawing something seasonal.

Or write down a new mantra, quote or lyric.

Everyone’s handwriting is better on dry erase boards.

And they can be cute.

Getting creative on a dry erase board is a quick hit of the artistic, cheap and EVERYONE looks way more talented on them.

Suggested Tools

• Mr. Pen - Dry Erase Board, 16” x 12”, Wooden Frame $13.99 USD on Amazon

• Amazon’s Chalk Markers - 8 Vibrant, Erasable, Non-toxic, Reversible Tips (currently on sale for Amazon Prime for $6.99 USD, usual member price is $17.44 USD)

• Small Dry Erase Board, Magnet Board for Walls 16” x 12” portable (currently on sale for Amazon Prime for $8.48 USD, typical price: $9.99 USD)

4. Music Heals Everything.

I have a playlist, song or lyric for everything in my life: activities, emotions, writing, meditating. Sanity.

As we progress on our journey together, my pretties, I will share all kinds of music, playlists and illustrate how I use it in my own life.

I do have a new favorite method though.

I use Spotify, which costs $11.99/month USD (or however that is supposed to be written). They have plans with discounts for students, families, etc.

There are are many free alternatives.

But what I’m loving on Spotify right now is the ability to create playlists together.

Before we get technical, I want you to think of your person.

“If I murdered someone, she’s the person I’d call to help drag the corpse across the living room floor.” - Dr. Cristina Yang on Grey’s Anatomy

Yes, THAT person. Best friend. Family member. I assume a spouse (unless that is the corpse).

The person who helped you hide the skeletons in your closet and loves you even more for it.

The person who knows exactly what your soul needs to heal from it.

This is with whom you are going to collaborate on creating the perfect playlist for your sanity.

I’m blessed that my person is my brother and best friend, Jack.

This article is full of suggested songs, directly from our collaborative playlist.

Here are the instructions on How to Make a Collaborative Playlist on Spotify.

5. Breathe.

It can’t get any cheaper than breathing.

At some point along my healing journey, I discovered the power of Boxed Breathing techniques to calm, focus and ground myself.

It’s super easy.

Before you begin, exhale all the air from your lungs.

1. Inhale through your nose for four counts.

2. Hold your breath for an equal four counts.

3. Exhale through your mouth for four beats, making a whooshing sound.

4. Hold your breath for another four seconds.

Continue the four second rotations for one song duration or until you feel at ease.

I often practice boxed breathing along to Tame Impala’s Waves - four beats in a measure.

On the next edition of TheAntiHeroine’s Instruments of Sanity, we will explore how an acupressure mat can change your mental and physical health, rocking out during a dance party, and Shipping Up To Boston with Dropkick Murphys.

But, before I go….

The best way to use these methods is in combination.

Build upon them.

Make them your own and let me know what happens!

Be well, my pretties.