What are some healthy coping skills that have become habits for you?

Last year, I navigated a major exam alongside work and family-related stressors. During that time, I discovered several coping skills that gradually became part of my daily routine.

One of the most impactful habits I developed was walking. I began taking a walk every morning to reduce anxiety and release excess nervous energy, and I added another walk at the end of the day. For the first few weeks, I started with just 15 minutes. Adjusting to waking up earlier than usual took time—and I still struggle with it occasionally—but eventually I built up to 30 minutes per walk, about 1.5 miles around my neighborhood.

I soon realized that walking benefited not only my mental well-being but my physical health as well. Many of us are sedentary throughout the day, which can weaken muscles and lead to discomfort. I personally began experiencing pain near my hip muscles; after consulting with my chiropractor, I learned it was largely due to prolonged sitting. Once I incorporated regular walking, most of the pain and stiffness I had throughout my body subsided. I also noticed improved energy levels and greater mental clarity throughout the day.

This year, my goal is to incorporate walking into my workday by using a 15-minute break for a quick walk around the block. I plan to take in the scenery and pair the walk with breathing exercises, most importantly, to avoid thinking about work just for that time. My intention is to combat the post-lunch slump, as I tend to lose momentum around 3 p.m. I’m hopeful that this small reset will help.

Another coping skill that became a habit is reading. I began reading whenever I had a few spare moments—arriving early to an appointment, needing to clear my mind, or winding down before bed. In the evenings, I would read with cozy lo-fi music and a calming ambiance. I noticed that reading helped quiet my mind and relax me, rather than pulling me into spirals of tasks and “what-ifs” that often fuel anxiety.

I eventually found a book series I became deeply invested in.

Through a YouTuber, I also discovered a virtual book club app where you can join discussions based on the books you enjoy. It became a healthier alternative to traditional social media, as I would comment only after completing a chapter. The experience felt more intentional and supportive.

This year, I plan to continue reading and aim to read even more than I did last year. Although I only started reading for pleasure in June—choosing books unrelated to exams—I still managed to read quite a number.

Reading has also helped reduce my screen time, which used to be one of my primary coping mechanisms but often left me feeling more anxious, especially due to constant news updates on social media. Once I became aware of how much time I spent doom-scrolling, I set screen-time limits on certain apps. One app that was my biggest time sink is now hidden on my phone. While it took time to overcome the urge to unlock and access it, the extra steps involved eventually discouraged me. My screen time dropped from 8–10 hours a day to about 4–6 hours. While that may not seem dramatic, it has noticeably improved my well-being.

One coping skill that has been a long-standing habit for me is journaling. I wasn’t always a fan until I came across a YouTuber discussing different journaling styles. That exposure helped me realize that journaling doesn’t have to look one specific way. After some research and experimentation, I found what works best for me.

I’m not drawn to detailed daily reflections. Instead, I start by writing what I hope to accomplish during the day, followed by a sentence or two of gratitude and a daily affirmation. At the end of the day, I reflect on what I accomplished. If the day felt particularly intense, I’ll also explore the emotions I experienced during those moments and how I navigated them.

Small coping skills became meaningful habits for me last year, and they continue to keep me grounded while reducing anxiety and stress. Finding small, daily practices that support your overall well-being is important—and it often requires patience. I encourage you to try the healthy coping skills you’re interested in more than once, and to stay attuned to how they make you feel. Do they help or add stress? For example, some people find that breathing exercises can actually increase anxiety.

If you’ve developed healthy habits—whether last year or over time—I invite you to share what they are and how they’ve helped you. They may be a great fit for someone else.

Thank you for reading and responding.