By: Camden Baucke MS LLP

Coping skills are a valuable tool in managing your mental health. They’re not a quick fix however.

Coping techniques feel great when you don’t have the time to dig deeper. They’re also vital to keep your mind healthy and grounded while going to therapy. Either way, coping skills are a band aid, not a cure. But everyone needs band aids.

In the therapy world, there are three coping techniques that are short, helpful, and part of a mentally healthy routine. They help reduce general feelings of anxiety, ease the tension of depression, and allow you to live the rest of your day.

In this article, I’ll cover all three coping techniques for a better day. Each links to another article on that specific coping skill if you want to learn more.

1. Mindfulness Meditation

Mindfulness meditation is a simple, ancient practice with powerful, science-backed benefits for mental health and focus.

Just ten minutes a day in a quiet space can help ease anxiety, strengthen attention, and build greater self-awareness. Distraction often stems from stress, worry, and modern multitasking, which disrupt brain regions that control attention.

Anxiety further heightens this disruption by overstimulating the brain, which releases stress hormones that make focusing harder. Mindfulness works as an antidote by anchoring your awareness in the present moment—your breath, body, and surroundings—helping you break cycles of distraction and mental fog. Research shows regular mindfulness practice strengthens neural pathways and improves emotional regulation, lowering stress levels.

To practice, simply sit comfortably, breathe deeply, notice your thoughts, and gently return your focus to the moment without labeling feelings as good or bad. Over time, mindfulness can physically reshape parts of your brain tied to learning, memory, and attention, empowering you to feel calmer, more focused, and more resilient every day.

2. The Wonders of Walking

Walking is often overlooked as a simple exercise, but its benefits for both body and mind are remarkable.

It’s worth remembering that walking isn’t just about counting steps—it’s a small action with a big impact. Walking outdoors combines gentle movement with exposure to nature, which research shows can lower blood pressure, improve sleep, and help prevent chronic illnesses.

Green spaces also support better mental health by reducing anxiety, worry, and negative thoughts while boosting positive emotions. Just 20–30 minutes of walking daily adds up to the recommended 150 minutes a week, enough to reduce stress, ease physical tension, strengthen the heart, and even lengthen life expectancy. Mentally, walking outdoors can reduce stress and the risk of depression, improve focus, and increase vitamin D levels through sunlight exposure.

It’s also a powerful way to stay socially connected—walking with a friend or simply being around others outdoors helps combat isolation, which is linked to serious health risks like depression, dementia, and heart disease. While walking isn’t a miracle cure, it’s a highly accessible form of self-care that connects your mind and body, supports social well-being, and reminds you to step outside for your health.

3. The Joy of Journaling

Journaling is a simple yet powerful way to care for your mental health.

Though many find it hard to start, just ten minutes a day can offer real benefits. Journaling doesn’t have to mean pages of diary entries—it can be anything from quick notes to voice recordings.

The key is creating a safe space to express your thoughts and feelings without judgment. By carving out a few minutes daily—morning, night, or during a break—you can release bottled-up stress, boost your mood, and gain insight into patterns in your life.

Writing down what’s on your mind helps you process emotions, identify recurring problems, and find solutions more clearly. It also sharpens your communication skills by giving you practice describing your feelings. Over time, journaling can help you track your mental health, measure stress levels, and reflect on growth.

Above all, it reminds you to focus on yourself and honor your inner world—a vital act of self-care in a busy life. Whether you’re venting, celebrating, planning, or exploring, journaling helps you stay grounded and better understand who you are. With just a few minutes daily, you can turn this small habit into a powerful tool for long-term emotional well-being.

Final Thoughts

This is the triad of self-care: Meditate, walk, journal.

You can experience their positive effects in just 10 to 30 minutes a day.

Self-care is more important than ever in today’s world. You take care of a million things, but a car can’t drive without gas in the tank. You fill up before you drive, not after. Don’t wait until you’re exhausted or burned out to take care of yourself.

Etch some time into your schedule to give yourself what you need. Exercise, an outlet, and a moment to breathe.