1.6 Give examples of the ways in which individuals may cope with their mental health problem

This guide will help you answer 1.6 Give examples of the ways in which individuals may cope with their mental health problem.

Living with a mental health problem can affect every part of someone’s life. People can react very differently. The way one person copes can be quite different from another. This depends on factors such as the type of mental health problem, support networks, background, or personal beliefs. Coping means the ways that people manage the mental, emotional, and practical effects of their condition.

In this guide, we cover some examples of how individuals might cope with their mental health problems.

Using Support Networks

A strong support network is a main way many people cope. Family, friends, or a trusted community group can help someone feel less alone and provide emotional backing. Support groups, such as peer support groups, allow individuals to share their experiences with others facing similar challenges.

Support networks might get involved by:

• Listening without judging
• Offering encouragement
• Giving practical help, like assisting with daily tasks
• Attending appointments with the person
• Providing a sense of belonging

Peer Support Groups

Peer support means talking with others who have lived experience of similar mental health problems. These groups can create a safe space. Group members can share coping strategies and success stories. Hearing that others have faced and overcome challenges can inspire hope.

Practising Self-Care Activities

Self-care means looking after your physical and emotional needs. This is not selfish or luxurious. It can be vital for mental health.

People might practise self-care through:

• Making time for rest and sleep
• Eating regular and healthy meals
• Doing things they enjoy, like reading, drawing, or spending time with pets
• Using relaxation techniques such as deep breathing or meditation
• Staying active, for example with gentle exercise or walking

Everyday routines help provide structure. Structure can give someone a sense of control when much of life feels overwhelming.

Professional Support and Therapy

Some individuals seek help from mental health professionals. This can be a doctor, nurse, counsellor, psychologist, or psychiatrist. Professional support can offer guidance, medication, therapy, and regular monitoring.

Types of professional help include:

• Talking therapies, such as cognitive behavioural therapy (CBT)
• Counselling, where someone can discuss their feelings in confidence
• Group therapy, where skills are developed with others
• Specialist mental health services for those with more complex needs

Many people take prescribed medications. These can help with conditions like depression, anxiety, schizophrenia, and bipolar disorder. Regular reviews with a doctor are important to check progress and manage side effects.

Distraction Techniques

Distraction can be a helpful way to manage overwhelming feelings. When thoughts become too much, focusing on something else can give relief.

Examples include:

• Watching a favourite programme or film
• Listening to music, podcasts, or audiobooks
• Completing puzzles or playing games
• Doing practical activities, such as cleaning, gardening, or baking

Distraction techniques work best as short-term relief, not as long-term replacements for addressing issues.

Developing Daily Routines

Having a routine gives structure to the day. This can help reduce uncertainty and feelings of chaos. It gives reminders to eat, sleep, take medication, and rest.

An example routine might include:

• Waking up and going to bed at the same time each day
• Setting regular meal times
• Scheduling time for activities or hobbies
• Allowing time for rest

Following a routine can help with sleep, appetite, memory, and motivation.

Using Creative Outlets

Many individuals use creative activities to process feelings. Creative outlets help people express thoughts that are difficult to put into words.

Examples of creative outlets:

• Painting, drawing, or sculpting
• Writing stories, poems, or keeping a journal
• Playing an instrument or singing
• Taking photographs
• Dancing

Creative activities can lessen anxiety, give distraction, and improve self-worth.

Healthy Lifestyle Choices

People may cope better by making healthy lifestyle decisions. Mind and body are closely linked.

Key choices include:

• Getting regular physical activity, even short walks
• Stopping or reducing alcohol and drugs
• Cutting back on caffeine and sugar
• Drinking enough water
• Not smoking

Physical health affects mental health. For someone living with a mental health problem, even small healthy changes can make a positive difference.

Mindfulness and Relaxation Techniques

Mindfulness is about paying close attention to the present moment. This can help people become aware of their feelings without being overwhelmed by them.

Relaxation techniques include:

• Deep breathing exercises
• Progressive muscle relaxation
• Meditation
• Yoga or gentle stretching

Mindfulness apps, online videos, and group courses are widely available. Practising mindfulness regularly can help reduce stress, worry, and low mood.

Building Coping Skills

Coping skills are learned techniques for managing difficult emotions or thoughts. Professionals often teach these in therapy. People may practise and build coping skills over time.

Common coping skills are:

• Positive self-talk – reminding yourself of strengths
• Writing down worries, then looking at them when calm
• Breaking tasks into small, manageable steps
• Keeping a daily mood diary to spot patterns
• Setting achievable goals
• Problem-solving – looking at different options for handling challenges

Learning what works for you needs patience and practice.

Seeking Information and Education

Some people find that learning about their diagnosis helps them cope. Knowledge can lessen fear and confusion.

Ways to do this include:

• Reading books and trusted websites
• Attending workshops or courses
• Talking with mental health professionals and asking questions
• Learning about triggers and how to avoid them

Understanding more about the condition can make it easier to spot warning signs and take action early.

Using Technology and Apps

Smartphones and computers can help some individuals cope. There are many mental health apps and online tools.

These might include:

• Mood tracking apps
• Guided meditation and relaxation apps
• Online support groups and forums
• Symptom monitoring tools
• Reminders for medication or appointments

Technology can offer support at times when face-to-face help is not available.

Faith and Spirituality

For some, faith or spiritual beliefs play a big part in coping. Belonging to a faith community, having personal beliefs, or spiritual practices can bring comfort, hope, and resilience.

Examples might be:

• Prayer, meditation, or reflection
• Attending religious services
• Talking to a trusted member of the faith community
• Doing rituals that feel meaningful

Spirituality can help people feel connected to something bigger than themselves.

Avoiding Unhelpful Coping Strategies

Not all ways of coping are helpful. Some can bring short-term relief but cause problems in the longer run.

Unhelpful coping strategies include:

• Drinking too much alcohol
• Using illegal drugs
• Self-harming behaviours
• Withdrawing from everyone
• Overworking or avoiding all problems
• Risky behaviours

If you or someone you support is using these, encourage them to reach out for help. Compassion and patience can make change possible.

Seeking Practical Support

Practical coping might include sorting out issues in day-to-day life. This covers things like money, housing, or employment.

For example:

• Getting advice about benefits or budgeting
• Speaking with a housing officer
• Working with an employment adviser
• Asking for support with childcare

Dealing with practical problems can lift stress and give more energy for mental health recovery.

Keeping a Balance

Finding balance is important. Too much focus on only one way of coping may not help. Individuals might balance time with others and alone, rest and activity, and practical and emotional needs.

Balance helps prevent feeling overwhelmed and gives more choices.

Making a Crisis Plan

Some people with mental health problems plan for possible crises. A crisis plan sets out what to do if things get worse.

A plan can cover:

• Who to contact for help
• Warning signs to watch for
• Steps to feel safe
• Emergency contacts and helplines
• Important health information

Having a plan can give peace of mind and confidence.

Final Thoughts

People cope with mental health problems in many different ways. No single approach will suit everyone. What works may change over time, or as life changes. Some need to try different strategies before finding what brings relief.

Being open about mental health problems is a sign of strength, not weakness. Supporting someone to discover their best ways to cope can lead to better wellbeing, recovery, and hope for the future. Every small step forward is a positive one.