Crossroads
Counselling & Psychological Services
Healthy vs. Unhealthy Coping Skills: Simple Ways to Handle Stress Better
Quick idea: Coping skills are the things we do to get through stress, challenges and difficult emotions. Healthy coping skills, like moving your body, listening to music or connecting with people you trust, help you manage stress in a way that lasts. Unhealthy coping skills, like emotional eating, endless scrolling or using alcohol or drugs, may bring short-term relief but often make stress harder to manage over time. The good news: small, realistic swaps can help you build healthier habits.
What are coping skills?
Coping skills are the ways we respond to stress, challenges and difficult emotions. Everyone uses them, often without thinking about it. A tough day at work, a disagreement with a partner, a busy week with the kids: each one prompts us to reach for something that helps us feel a little better.
There is no single right way to cope. The Canadian Mental Health Association notes that there is no one right way to deal with stress, and that different strategies work for different people. What matters most is whether a coping strategy actually helps you over time, or only takes the edge off for the moment.
Healthy vs. unhealthy coping skills: what’s the difference?
The main difference comes down to short-term relief versus long-term support.
- Healthy coping skills help you calm your body, process your feelings, or deal with the source of stress. They tend to leave you feeling a little steadier afterwards.
- Unhealthy coping skills help you avoid or numb uncomfortable feelings. They can feel good in the moment, but they usually don’t solve the problem causing the stress, and some can create new problems of their own.
| Healthy coping skills | Unhealthy coping skills |
|---|---|
| Connecting with others | Social withdrawal |
| Moving your body | Oversleeping |
| Listening to music | Procrastinating |
| Spending time with pets | Emotional eating |
| Colouring or creative activities | Alcohol or drug use |
Using a less helpful strategy now and then doesn’t make you a failure. Most of us do it. The goal is to notice your patterns so you can make more intentional choices.
5 healthy coping skills to try
1. Move your body
Physical activity is one of the best-studied ways to manage stress. A 2024 systematic review and meta-analysis in JMIR Public Health and Surveillance found that walking significantly reduced symptoms of depression and anxiety across different frequencies, durations and settings, indoors or out, alone or in a group. Even a few minutes of activity can help reduce anxiety and improve mood.
You don’t need a gym. A walk around the block, a stretch break or a few minutes of dancing in the kitchen all count.
2. Connect with others
Talking with someone you trust can help you put problems in perspective and feel less alone. Connection doesn’t have to be elaborate: a phone call, a text to a friend, or coffee with a neighbour can make a difference.
3. Listen to music
The Canadian Mental Health Association lists listening to music among everyday ways to manage stress. A calming playlist can help you unwind, while upbeat music can lift your energy.
4. Spend time with pets
Many people find that walking the dog, playing with a cat, or simply sitting with a pet helps them slow down and feel calmer. If you have a dog, a walk together combines two healthy coping skills at once.
5. Try a calming, creative activity
Colouring, drawing, journalling, baking or crafting gives your mind something gentle to focus on. These activities can offer a break from racing thoughts without requiring a lot of energy.
Common unhealthy coping skills to watch for
- Social withdrawal: pulling away from friends and family when you’re struggling.
- Emotional eating: eating to soothe feelings rather than hunger.
- Oversleeping: using sleep to escape rather than rest.
- Procrastinating: putting off stressful tasks, which often lets the stress build.
- Endless scrolling: spending hours on your phone to avoid what you’re feeling.
- Alcohol or drug use: Anxiety Canada explains that alcohol or cannabis may help in the short term but can backfire over time, partly because the underlying problem never gets addressed. Regular drinking can also make everyday stress harder to handle and leave you more vulnerable to anxiety and depression.
These habits are understandable. They usually start as a way to get through something hard. But if you notice yourself relying on them often, it may be a sign that you need more support.
How to swap an unhealthy coping habit for a healthier one
Building healthier coping skills starts with paying attention. Here’s a simple three-step approach:
- Notice the pattern. When you feel stressed, what do you usually reach for? Your phone? A snack? Your bed?
- Pick one small swap. Choose a healthier alternative that’s realistic for you in that moment.
- Repeat it. New habits take practice. Be patient with yourself.
Example: If you find yourself scrolling social media for an hour when you feel overwhelmed, try putting your phone down and going for a short walk instead. A few minutes outside can help clear your mind, reset, and bring you back feeling a little less overwhelmed.
A few more swaps to try:
- Instead of cancelling plans → send a short text to one person you trust.
- Instead of reaching for a snack when you’re not hungry → put on a favourite song or step outside for five minutes.
- Instead of putting off a stressful task → break it into one small step and do just that.
Small changes like these can make stressful situations feel easier to handle over time.
When to reach out for support
Healthy coping skills are powerful, but they aren’t always enough on their own, and that’s okay. It may be time to talk to a professional if:
- stress is affecting your sleep, work, relationships or daily life
- you find yourself relying on alcohol, drugs or other unhealthy habits to get through the day
- the strategies that used to help aren’t working anymore
- you feel stuck, overwhelmed or alone
A counsellor or psychologist can help you understand what’s driving your stress and build coping skills that fit your life.
If you are in crisis: In Nova Scotia, call the Provincial Mental Health and Addictions Crisis Line at 1-888-429-8167 (24/7), call or text 988 (Suicide Crisis Helpline, 24/7), or call 911 in an emergency. For non-urgent mental health advice, call 811.
Frequently asked questions
What are healthy coping skills? Healthy coping skills are strategies that help you manage stress and difficult emotions in ways that support your wellbeing over time. Examples include physical activity, connecting with others, listening to music, spending time with pets and creative activities like colouring or journalling.
What are examples of unhealthy coping skills? Common examples include social withdrawal, emotional eating, oversleeping, procrastinating, scrolling on your phone for long periods, and using alcohol or drugs to numb feelings.
Why do unhealthy coping skills feel good? They often bring quick relief by helping you avoid or numb uncomfortable feelings. The problem is that the relief is temporary, and the source of the stress is still there afterward.
How can I build healthier coping skills? Start by noticing what you usually do when you feel stressed. Then choose one small, realistic swap, such as a short walk instead of scrolling, and practise it consistently.
Can counselling help with coping skills? Yes. A counsellor or psychologist can help you understand your stress patterns and develop coping strategies that work for you. Crossroads offers individual, couples, family and child and youth counselling in person in Hammonds Plains and online across Nova Scotia.
We’re here to help
If stress feels like more than you can manage on your own, you don’t have to figure it out alone. Our team at Crossroads offers individual counselling for anxiety, depression, stress, trauma and life transitions, as well as couples, family and child and youth counselling. Sessions are available in person at our Hammonds Plains office, close to Bedford, or online by video. We offer direct billing for most major insurers.
Book an introductory session. We’d love to help you build coping skills that last.
You might also like: 6 Simple Ways to Support Your Mental Health This Fall
Sources
- Anxiety Canada, via HeretoHelp BC: Alcohol, Drugs, and Anxiety
- Xu Z. et al. (2024). The Effect of Walking on Depressive and Anxiety Symptoms: Systematic Review and Meta-Analysis. JMIR Public Health and Surveillance.
- Anxiety and Depression Association of America: Physical Activity: An Evidence-Based Way to Reduce Stress
- Canadian Mental Health Association: Stress brochure
- Government of Nova Scotia: Mental health and wellbeing
This article was created by Crossroads staff for general information and is not a substitute for professional advice, diagnosis or treatment.
6 Simple Ways to Support Your Mental Health This Fall
Small habits, big seasons
The leaves are turning, the air is crisper, and the evenings are arriving a little earlier each week. Fall can be a beautiful season — and for many people, it can also be a tiring one.
Shorter days and a busier schedule can quietly affect how we feel. According to the Canadian Mental Health Association (BC Division), seasonal affective disorder (SAD) usually begins in the fall when the days get shorter. About 2 to 3% of Canadians will experience SAD in their lifetime, and another 15% will experience a milder form.
The good news: small, steady habits can help you feel more grounded as the seasons change. Here are six simple ways to support your mental health this fall.
6 Simple Ways to Support Your Mental Health This Fall
1. Make the most of daylight hours
As the days shorten, daylight becomes something worth planning for. CMHA BC suggests spending more time outdoors during the day and keeping curtains open to let natural light in.
- step outside for a few minutes for a walk in the morning or at lunch
- open the blinds as soon as you wake up
- sit near a window while you work or read
2. Gather with family and friends
When the weather cools, it’s easy to stay in and pull back from others. Staying connected to others can reduce symptoms of depression. Connection doesn’t have to be elaborate.
- plan a simple potluck or a coffee date
- call or text someone you haven’t talked to in a while
- join a fall activity with someone you care about
3. Create a cozy evening routine
Earlier sunsets are an invitation to slow down. A consistent, calming evening routine can help your body and mind wind down, and good sleep habits are a great way to help mood.
- dim the lights
- put screens away a little earlier
- enjoy a warm drink, a book, or a few quiet minutes
4. Take a walk and enjoy the season
Fall is one of the loveliest times of year for a walk. Physical activity relieves stress and builds energy, and suggests making a habit of a daily noon-hour walk.
- walk a local trail and notice the changing colours
- leave your phone in your pocket and take in the sights and sounds
- invite a friend, partner, or your dog along
5. Do one thing each day that brings you comfort
Small moments of comfort add up. Choose one thing each day that feels nourishing, and let it be enough.
- read a chapter of a favourite book
- cook a comforting meal
- listen to music that lifts your mood
6. Give yourself permission to take breaks
Fall often brings busy schedules — school, work, activities, and the lead-up to the holidays. Rest isn’t a reward you earn once everything is done; it’s part of what keeps you going.
- schedule short breaks into your day
- say no to something that doesn’t serve your purpose
- notice when you need to pause, and honour it
When it’s more than the “fall blues”
Small habits can make a real difference, but they aren’t always enough — and that’s okay. If you notice changes in your sleep, energy, appetite, or mood that return each year and affect your daily life, CMHA recommends talking to your doctor so other causes can be ruled out.
Counselling, such as cognitive-behavioural therapy (CBT), is effective for depression and can be used alongside other treatments.
We’re Here to Help
If this season feels heavier than you expected, you don’t have to navigate it alone. Our team at Crossroads offers individual counselling for anxiety, depression, stress, trauma, and life transitions, as well as couples, family, and child counselling. Sessions are available in person at our Hammonds Plains office or by video.
Reach out and book an appointment — we’d love to help you care for your mental health this fall and beyond.
Contact
Crossroads Counselling & Psychological Services 128 Appaloosa Run, Hammonds Plains, NS, B4B 0C1 Phone: 902-702-3656 Email: info@crossroadscpc.ca
Not Sure Where to Start? Exploring Your Counselling Options
Counselling Options in Halifax
Everyone’s reasons for seeking counselling are different. You may be working through something personal — anxiety, stress, grief, a difficult life transition. You may be hoping to rebuild connection and communication with a partner. Or you may be looking for support as a family, navigating conflict or strengthening the way you relate to one another. Whatever brings you to counselling, finding the type of support that fits your needs is an important first step.
At Crossroads, we offer individual, couples & marriage, and family counselling, each shaped around the kind of support you’re looking for:
Individual counselling is one-on-one work with a therapist on issues affecting you personally — anxiety, depression, grief and loss, major life transitions, PTSD, stress, self-esteem, or simply a season of change you’re trying to make sense of. Sometimes there’s a clear goal in mind; other times, it’s about exploring past patterns that have left you hurt and looking for clarity.
Couples & marriage counselling brings you and your partner together with a therapist to work through relationship difficulties — communication, conflict, emotional connection, infidelity, co-parenting, boundaries, or navigating separation. A skilled, unbiased third party can help you build healthier ways of connecting, whatever stage your relationship is in.
Family counselling supports the whole family, or specific members, in working through a difficult dynamic or a challenge affecting the family unit. This might mean parenting support, help with boundaries and behaviour, or simply building better tools for communicating and processing past hurt together.
If you’re not sure which of the counselling options in Halifax is the best place to start, our team can help you figure that out. Call us at 902-702-3656 or email info@crossroadscpc.ca to learn more about getting started.
Position available: 
Starting Strong, Not Exhausted: Burnout Prevention Tips for Students
Classes, homework, and busy schedules are back in full swing. A week or so in, it’s worth pausing to ask: how do you get through the school year without running yourself into the ground? Here are some burnout prevention tips for students.
Burnout doesn’t happen overnight. It builds quietly — stress piling on top of stress, with too little recovery in between. A new schedule, constant demands, and material that gets harder as the year goes on are all things that can push a student’s stress levels up. And if you experience anxiety, have differences in how you learn, or are neurodivergent, you may feel these stressors — and their impact — even more intensely.
The good news: burnout is preventable, and it’s not too late to build the habits that protect against it. Small changes, started now, can still make a big difference for the rest of the year.
Burnout Prevention Tips for Students
1. Ease Into New Routines
Transitions are easier to manage gradually than all at once — even if the transition back to school has already happened.
- Adjust your sleep schedule slowly. If summer’s later nights and mornings are still lingering, shift your sleep and wake times in 10–15 minute increments to ease into a school-appropriate schedule instead of forcing an abrupt switch.
- Settle into consistent routines. Steady morning and evening routines set you up for a smoother year. Building them now — even a few weeks in — helps you use your time well and move through your day with confidence.
2. Build Recovery Into Your Schedule
Classes, sports, clubs, work, studying — students schedule all of it, except rest. Rest can feel unproductive, but it’s actually essential to productivity: it’s what lets your brain and body recharge. Rest looks different for everyone, so it’s worth figuring out which kinds work best for you.
When you build your schedule, leave room for:
- breaks
- quiet time
- movement
- sensory reduction
- time with loved ones
- hobbies that have nothing to do with achievement
3. Notice Your Early Warning Signs
Burnout tends to whisper before it shouts. The sooner you catch the signs, the easier they are to address.
Watch for:
- feeling tired despite sleeping enough
- increased irritability
- difficulty concentrating
- more headaches or stomach aches
- avoiding schoolwork
- wanting to be alone rather than with others
- feeling emotionally “checked out”
4. You Don’t Have to Do Everything
It’s okay to say no to things that don’t serve you right now. Students face pressure to show up academically, athletically, socially, and every way in between — whether that pressure comes from inside or from family, peers, educators, and coaches. More isn’t always better.
Remember:
- it’s okay not to join every club or sport
- it’s okay to ask for help
- it’s okay not to know something right away
- it’s okay to have downtime
- balance often leads to better performance than overcommitting
5. Work With Your Brain, Not Against It
Every brain learns differently, and that’s okay. Success — and burnout prevention — often comes down to understanding your brain’s strengths, needs, and natural “flow,” and working with them rather than against them.
That might look like:
- using planners, reminders, or visual schedules
- breaking large assignments into smaller steps
- taking movement or sensory breaks
- studying in environments that match your attention needs
- asking for accommodations and supports where needed
- recognizing which days and times of day your brain tends to do its best work
6. Ask for Help Early
Seeking support is a strength, not a sign that you’ve failed. Struggling with something — or not knowing everything — isn’t a weakness; it’s a sign there’s room to grow. Normalize reaching out before things feel overwhelming.
Support can come from:
- parents or caregivers
- educators
- counsellors (school or otherwise)
- peers
- coaches
- partners or spouses
Success Is More Than Grades
The school year doesn’t have to mean pushing yourself to your limit. Success isn’t only about grades — it’s also about protecting your mental health, listening to your body, and building routines that help you thrive for the whole year, not just the first few weeks.
We’re Here to Help
If burnout is already creeping in — or you just want support building habits that stick — you don’t have to figure it out alone. Our team at Crossroads works with students of all ages, including neurodivergent, ADHD, and autistic clients, to build care plans that fit how they actually think and learn.
Reach out and book an appointment — we’d love to help you or your student start strong and stay strong all year long.
An insight from Kirsten Spasyouti, M.A., Registered Counselling Therapist – Candidate (RCT-C)
Crossroads Counselling & Psychological Services 128 Appaloosa Run, Hammonds Plains, NS, B4B 0C1 
902-702-3656 
info@crossroadscpc.ca 
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Common Myths About Counselling—and What to Actually Expect
There are many common myths about counselling that can influence how people feel about reaching out for support. These misconceptions can sometimes create uncertainty about what counselling involves or whether seeking support is the right choice.
People choose counselling for many different reasons, and you don’t have to be experiencing a major crisis to benefit from it. You may be working through stress, life changes, relationship or family concerns, or even looking for an opportunity to better understand yourself and work toward personal goals.
Counselling is also about more than just having someone listen. It can be an opportunity to explore what you’re experiencing, consider new perspectives, and develop practical tools and strategies that you can use in everyday life.
It’s important to remember that meaningful change takes time. Progress may happen gradually, but it begins when you take action. Even small changes in how you think, cope, communicate, or approach difficult situations can be meaningful.
Whether you’re facing a specific concern, adjusting to change, working through relationship or family difficulties, or looking for opportunities for personal growth, counselling can provide support as you move toward your goals.
At Crossroads, we provide individual, couples, marriage, and family counselling for a wide range of concerns and needs. To learn more about our counselling services or to schedule an appointment, contact our team.
Don’t Wait Until September: Book Your Academic Assessment This Summer
🍎 Don’t wait until September to book your academic assessment!
Academic assessment appointments fill up fast as the new school year approaches. A comprehensive psychoeducational assessment or ADHD assessment can help identify a student’s learning strengths and challenges — and point to the right supports for a successful year ahead.
Book your assessment appointment this summer, before the fall rush hits. 📚
📧 info@crossroadscpc.ca
📞 902-702-3656
🌐 crossroadscpc.ca/contact
#CrossroadsCounselling #AcademicAssessment #BackToSchool #HammondsPlains #NovaScotia
What to Expect in Your First Therapy Session
Beginning counselling can bring up a lot of questions, and it’s common to wonder what your first session will be like. Many people worry about what to say or feel like they need to have everything figured out before they begin their first therapy session.
During your first session, you and your therapist will begin getting to know each other. You’ll have the opportunity to share what brought you to counselling, talk about what’s important to you, and discuss what you would like to work toward.
Counselling is a collaborative process, and your therapist is there to listen, ask thoughtful questions, and help you feel comfortable throughout the session. There is no pressure to share everything right away, and you can move at a pace that feels comfortable for you.
Before your session ends, you’ll have time to ask questions, discuss possible next steps, and decide together what ongoing counselling may look like.
There isn’t one “right” way to begin counselling. Your first session is an opportunity to learn more about yourself, explore your goals, and discover how counselling can support you moving forward.
If you would like to talk to us about getting started, please contact us. We would love to help you in your journey.
Kelsey Chiasson Completes EMDR Therapy Training | Crossroads
We’re delighted to share some exciting news from our team: Kelsey Chiasson, M.A., Registered Counselling Therapist – Candidate (RCT-C), has completed her Comprehensive Basic Training in EMDR (Eye Movement Desensitization and Reprocessing) therapy.
This is a meaningful milestone for Kelsey and wonderful news for our clients here at Crossroads Counselling & Psychological Services.
What This Means for Our Clients
EMDR (Eye Movement Desensitization and Reprocessing) is an evidence-based therapy that helps the brain process and heal from difficult, distressing, or overwhelming life experiences. Rather than relying solely on talking through a memory, EMDR uses guided bilateral stimulation — most often eye movements, tapping, or alternating sound — to help the brain reprocess “stuck” memories so they no longer carry the same emotional charge. Decades of clinical research support its effectiveness, and it’s recognized by the World Health Organization and the American Psychiatric Association as a leading, evidence-based treatment for trauma.
With this training now complete, Kelsey is able to offer EMDR therapy as part of her practice — alongside her existing approaches, including Acceptance and Commitment Therapy (ACT), Cognitive Behavioural Therapy (CBT), and Somatic Therapy.
Clients working with Kelsey can now explore EMDR therapy as part of their care for:
- Trauma and PTSD
- Anxiety
- Chronic pain
Kelsey offers sessions in both English and French, and works with adults (18+) and couples from diverse backgrounds, cultures, and lived experiences.
A Bit About Kelsey
Before becoming a therapist, Kelsey worked as a Registered Massage Therapist (RMT), which gave her a deep appreciation for the connection between body and mind — and for addressing the root causes of distress, not just the symptoms. Her approach is trauma-informed, and grounded in authenticity and respect. She tailors each session to the unique needs of every client and believes that each person is the expert of their own life, with strengths waiting to be uncovered.
Interested in Booking with Kelsey?
If you’re a current client of Kelsey’s, feel free to speak with her directly about whether EMDR may be a fit for your goals. If you’re new to Crossroads and think EMDR might help you, we’d love to hear from you.
Please join us in congratulating Kelsey on this achievement!
