Practice, Practice, Practice: Why Coping Strategies Matter Most Before Stress Hits
“Practice, practice, practice.”
That was my college piano professor’s mantra - so much so that it became our ritual anytime we passed each other in the hallway. It didn’t matter whether I had a performance coming up or not. The message was always the same: practice now, so you’re ready later.
It’s a phrase I often share with my therapy clients, especially when we are talking about coping skills, anxiety, and managing stress. Because here’s the thing - when it comes to regulating our nervous system and staying grounded during difficult moments, the best time to build those skills is before we need them.
Why We Need to Practice Before Stress Arrives
When we are in the middle of a stressful event—an argument, a crisis at work, a sleepless night, or even just an overstimulating day—our nervous system is already activated. We are in fight, flight, freeze, or fawn mode. Rational thinking is harder. Grounding ourselves feels almost impossible. And that calming breath or soothing mantra? It can feel out of reach if it hasn’t been practiced regularly.
This is why coping strategies need to become habits—not just tools we try to pull out in an emergency. When they are woven into your daily routine, they become familiar, accessible, and much easier to reach for when you truly need them.
Build the Lifeboat Before the Wave Hits
Think of it this way: stress and anxiety are like emotional waves. When we have practiced regulation strategies in calmer moments, we are able to ride those waves more skillfully instead of feeling like we are drowning in them.
Here are some of the daily habits and practices I often recommend to clients:
1. Build in Mindful Breaks
Take intentional pauses throughout your day, even if it’s just for 30 seconds.
A deep breath before opening your inbox.
A quick body scan while washing your hands.
A moment to check in: What do I need right now?
These mindful breaks train your nervous system to return to a regulated state more easily, even when life gets chaotic.
2. Prioritize Sleep and Nutrition
This isn’t about perfection—it’s about giving your brain and body the fuel they need to function well under pressure. Lack of sleep, blood sugar crashes, or caffeine overload can make even small stressors feel insurmountable.
Daily regulation starts with meeting your body’s basic needs.
3. Practice Grounding Techniques
One of my favorite techniques is Dropping Anchor (PDF) by Dr. Russ Harris. It is a simple yet powerful tool to connect to the present moment by focusing on your body and the here and now.
4. Radical Acceptance
Sometimes, the most stressful moments are made worse because we’re resisting them. We wish it wasn’t happening. We think “this isn’t fair” or “I can’t handle this.”
Radical acceptance doesn’t mean you like the situation—it means you stop fighting reality. And when we stop fighting reality, we free up energy to take care of ourselves instead.
Make Coping Skills a Daily Habit
You don’t need a full hour of self-care each day. You just need to practice, consistently, in small ways that train your nervous system to feel safe, centered, and supported.
So the next time you are not feeling stressed, anxious, or overwhelmed that's the perfect time to check in with your body, take a breath, and reset.
Because when the pressure does build (and it always does), you will have something solid to stand on.
Final Thoughts: Practice Isn’t Just for Performers
Whether you are preparing for a piano recital, a difficult conversation, or simply another chaotic weekday, the truth holds: practice makes possible.
If you are feeling stuck in all-or-nothing thinking, overwhelmed by daily demands, or unsure how to build those calming habits, therapy can help. Together, we can explore strategies that are realistic, supportive, and tailored to your life.
You don’t have to wait for burnout to begin healing.
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Veselina Hristova Jones, LICSW, is a Boston-area therapist based in Wellesley, MA, who specializes in anxiety, depression, and relationship issues. She provides compassionate, evidence-based therapy to adults across Massachusetts through secure online sessions, as well as in-person therapy for clients in Wellesley, Newton, Weston, Needham, Natick, and Framingham.
