Healthy Coping Strategies: A Simple Guide

When life feels overwhelming, especially with addiction or ADHD, it’s important to have clear and practical tools to help you cope. These healthy coping strategies aren’t about perfection — they’re about small, manageable steps that can make a real difference over time. Here are five straightforward ways to help you build healthier coping skills, right now.

1. Ground Yourself with Mindful Breathing

Take a moment to pause and focus on your breath. Try inhaling slowly for a count of four, holding for four, and exhaling for four. This simple practice can help calm your nervous system and bring your attention back to the present.

2. Break Tasks Into Small Steps

Big goals or tasks can feel overwhelming. Instead of trying to do everything at once, break things down into tiny, doable steps. Celebrate each small win — it all adds up.

3. Create a Safe Routine

Having a predictable daily routine can provide stability. Try to include regular sleep, meals, and time for self-care. A little structure helps your brain feel grounded and ready to handle challenges.

4. Use Movement as Medicine

Physical activity doesn’t have to be intense or complicated. Even a short walk, stretching, or dancing to your favourite song can boost your mood and reduce stress.

5. Reach Out When You Need Support

Remember, you don’t have to do this alone. Whether it’s a trusted friend, family member, or therapist, reaching out and talking about what you’re experiencing can lighten the load.

These strategies are here to support you — not to add pressure. You get to decide what works best for you and when. We’ll take this one step at a time, at whatever pace feels right.

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About the Author

Orli is a Registered Clinical Counsellor (RCC) with over 12 years of experience helping hundreds of clients find long-term sustainable recovery from addiction. She is passionate about providing a safe space for her clients to explore the deepest parts of themselves so they can experience the freedom of living as authentically as possible. Research shows that we develop additional dopamine and serotonin receptors when we're in meaningful connection with others so if you or someone you know is struggling with addiction or ADHD, please reach out because connection is the foundation of recovery.