The Big List of 100+ Coping Skills for Depression, Anxiety, Anger, Stress, & More

Use these easy 100+ coping skills for anxiety, depression, anger, stress, and more to help you stop overthinking, slow a downward spiral, or prevent an explosion.  If you’re struggling with negative or intrusive thoughts, overthinking, or anxious worrying, choose an activity that distracts you and immerses you and takes you out of your head.  If you’re having big feelings that aren’t born primarily from negative and unhelpful thoughts, choose an activity that helps you feel safe and lean into those feelings (like writing, drawing, talking, and otherwise expressing them).  After you’ve ridden that wave of emotion, then choose a calming activity or fun distraction.  If you find nothing is helping, and your thoughts and emotions often feel out of control and overwhelming, find a good therapist to help you find what will work best for you.

These coping skills can help quiet your mind and your body to help you find a calmer place in yourself and climb back toward the light.  Try what interests you, use what works, and ignore the rest.  Then feel free to print this list or copy your favorite ideas on sticky notes and post them where you’ll see them when you need them. Continue reading “The Big List of 100+ Coping Skills for Depression, Anxiety, Anger, Stress, & More”

Online Counseling

Hi, I’m Whitney, and you can learn more about me here.

Whitney Glenn, LPC. Caucasian woman with dark auburn hair and gentle brown eyes looks into camera. Blurred background with light shining from left side.

I provide individual online counseling throughout the state of Colorado and some international countries. I’m passionate about providing counseling to people are struggling to find access to mental health services that work for their unique situations, circumstances, schedules, locations, and lifestyles.

Maybe you’re a busy professional, or a high-profile personality, or perhaps you live in the middle of nowhere or have a disability or chronic pain that makes it hard to travel to appointments. Or maybe you simply can’t find more time in the day for another commute or the energy to leave the house at all. Or perhaps you’re struggling to find a counselor who understands what “panromantic ace” or “poly/kink-affirming” means in your area and you’re feeling even more alone.

Meanwhile, you’re struggling with anxiety, depression, stress, or life circumstances that sap you of energy, motivation, or even a sense of meaning in life. You’re feeling stuck or empty or overwhelmed or lost and you’re ready to start making some changes in your life.

If you’re here and still reading and you relate to any of this, online counseling may be an excellent option for you.

Professional & Private

With online counseling, you get the same expertise and proven techniques and a warm, compassionate, and genuine relationship with an experienced counselor, but at the times and in the places that work best for you, and with the level of privacy and confidentiality you deserve. Nobody will see you enter or leave my office, no insurance companies or employers will be involved, and you have control of your environment at all times.

My online counseling platform (SimplePractice) is HIPAA-compliant and secure with multiple layers of encryption to ensure your security and confidentiality. For more information about how SimplePractice keeps your information safe and secure, read more here.

Flexible & Convenient

Featuring 24/7 online scheduling, online payment, and online sessions via video, phone, and text-based messages, I make therapy convenient and easy to fit into your life. You can choose between individual sessions or monthly subscriptions, 30-90 minute sessions, written-only options, and you can choose to pay before each session or set up autopayments. We can meet and talk while you’re on your own couch with your pets nearby, in a parked car, in a hotel room or your office, or wherever works best for you.

Affirming & Accepting

Gay, straight, lesbian, bisexual, cisgender, transgender, nonbinary, white, POC, ace, poly, kink, 420, conservative, liberal, progressive, religious, spiritual, atheist, agnostic, single, partnered, child-free, child-full, able-bodied, disabled, rural, urban, cat-lover, dog-lover, and everyone in between: you have my respect and acceptance.

Free Online Counseling Consultation

Online counseling isn’t the right choice for everyone, so I want to offer you a chance to learn more and to meet me and together we can work to find the best options for you. If it turns out that working with me isn’t the best fit for any reason, I’ll do what I can to help you find what you need and you won’t owe anything. To request a free online counseling consultation, click the “request appointment” button below, choose the option for the free online counseling consultation, and then we can contact each other securely from within that platform and decide if we want to write, talk on the phone, or meet over video for your free consult. Or you can email me at whitney@weglenn or text me at 720-593-8325, but keep in mind that those are not encrypted so please do so at your own risk. Everything on the other side of the “request appointment” button is encrypted, secure, and confidential.

Basic Pricing

15 minute free online counseling consultation – FREE

Monthly subscriptions (phone/video/text) starting at $200

Individual therapy session (50 minutes) – $125

Individual therapy session (90 minutes) – $225

No insurance accepted. Self-pay only for full privacy.

Contact Me

Please feel free to contact me for a free online counseling consultation, to set up an appointment, for more information, to inquire about pricing or home visits, or just to say hi! Email me at whitney@weglenn.com, text me at 720-593-8325, or click the “Request an appointment” button below.


Top 10 Stress Management Techniques to Reduce and Manage Stress for Good

Some stress is part of the human condition, but that doesn’t mean there is nothing you can do to relieve it when it starts to overwhelm your mind and body or to prevent some of it in the first place. Here are my top 10 stress management techniques to help you reduce and manage the stress in your life for the long-term.  These aren’t quick fixes, but rather are deeper strategies to more fundamentally alter your relationship with stress.  Take your time working through these to truly make them part of your life, and you will see results.

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How to Overcome Phone Anxiety – A Step-by-Step Tutorial to Reduce and Manage Phone Anxiety

You may feel like everyone knows the phone rules when you don’t. Like you never got the handbook or missed out some innate skill or instinct. Maybe you haven’t learned phone skills yet which triggers your anxiety, or maybe your anxiety keeps you from getting enough practice. Or maybe you’ve mastered phone skills, but your anxiety flares up for other reasons. Regardless of your reasons, it doesn’t change the fact that talking on the phone often goes hand in hand with at least some degree of anxiety. The good news is that you can learn to manage or overcome phone anxiety and fear of phone calls.

Even without anxiety, phones are a challenge to our human nature. We are required to be part of a real-time interaction while getting less input about the other person’s reactions. Talking to a disembodied voice with no way to judge body language or facial expressions doesn’t come naturally. Many phone calls are underwhelming. People stutter, misspeak, interrupt, mishear and pretend they didn’t. It’s a wonder that everyone’s goal when on the phone isn’t to get off the phone as soon as possible, right?

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How to Quit Smoking Cigarettes for Free

We’ve all heard of that rare beast who decides one day to quit smoking and immediately does so cold turkey and successfully. If that’s you, congratulations!
For the rest of us mere mortals, it can be a little more complicated.  Here’s a “How to Quit Smoking for Free” guide for us regular people.

10 Steps to Prepare to Quit Smoking

Preparing to quit smoking is the foundation of a successful quit plan, and this period of preparation will drastically increase your chances of success.

(1) Set a quit date for two to four weeks away. Choose a firm and specific date, and if it is a meaningful date (a birthday or holiday), all the better, but try to choose a date no more than six weeks away. Preparation is a crucial component of a successful quit plan, and this period of preparation will drastically increase your chances of success.

(2) Learn about nicotine dependence and withdrawal symptoms. Check out this excellent nicotine withdrawal timeline and the Mayo Clinic’s overview of nicotine dependence for a start.

(3) Adjust your expectations. Are you expecting yourself to be perfect? What if you relapse? If you are not an immediate success–if you slip up–you have not failed. You can learn from each relapse, and remind yourself that it is all part of the process.

(4) Develop awareness of your smoking behavior and triggers. When and where do you always smoke? Before or after what events do you smoke? Who do you often smoke with? What emotions cause you to smoke? You can work through some of these questions here. Continue reading “How to Quit Smoking Cigarettes for Free”

The Big List of Coping Statements for Anxiety, Depression, Stress, Grief, Anger, and More

Coping statements are positive and true statements used to replace the negative and untrue thoughts that often take root when you feel anxious, depressed, stressed, angry, or when facing other distressing or overwhelming situations. For example, replace “I can’t take it anymore” with “I’m doing it. I can handle this.”  Unlike affirmations (“I’m feeling calm and peaceful”), positive coping statements are both positive and TRUE.  Use this huge list to find coping statements for anxiety, depression, stress, grief, phobias, disordered eating, anger, and more.

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How to Say No and Set Boundaries

Learning how to say no and set boundaries will help you to protect and nurture yourself.  Saying yes when you really need to say no can cause stress, burnout, bitterness, and resentment.  If you are drained, have other plans, or just don’t want to say yes, you can learn how to say no without being steamrolled or intimidated.

Saying no is appropriate when it keeps you from stretching yourself too thin or protects your own time.  Unless your sole reason for saying no is that you despise helping people, then saying no is NOT selfish.  Learn how to say no and set boundaries for your own personal wellness, because you are worth it.

How to Say No Like You Mean It
 

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Ways to Fall Asleep Faster & Sleep Better: 10 Strategies for Better Sleep

You’re looking for ways to fall asleep faster and sleep better after too many nights tossing and turning, or thinking and overthinking, or reading one more chapter or finishing one more level while repeatedly calculating how much sleep you could get if you fell asleep right now. Then waking too soon, too tired, and not rested. Lack of sleep can add to stress, anxiety, and depression and makes life in every area harder. Please use these ways to fall asleep faster and sleep better to get more rest and feel better overall.

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