Using Coping Skills During Difficult Times and Calamities

This past year American Muslims have been faced with several community tragedies leaving many youth and adults alike unsure of how to cope. Murders, suicides, political unrest happen all the time around the world, but these events are even more emotionally taxing when they happen to people in our direct communities and when they occur within a short period of time. Repeated exposure to the traumatic events through social media exacerbates grief as people air out their confusion, shock and sadness with no resolution. These stories fill our newsfeeds, and hearing grim detail after grim detail may even make us feel like we are experiencing what happened ourselves.

As a psychotherapist, I see the ripple effects of these incidents in our community as people grapple with the magnitude of what transpires. I hear the fear in parents’ voices when they speak about what could happen to their children and I see the heaviness in community leaders’ eyes as they try process what has happened themselves. The topic of coping skills comes up frequently in discussions, but sometimes with confusion and misunderstandings. My goal in this brief article is to address misconceptions about what coping skills are and clarify how people can use coping skills effectively.

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At a Glance

What are healthy coping skills during difficult times?

Healthy coping skills include maintaining routines, getting adequate sleep, staying connected to supportive people, engaging in physical activity, and turning to Allah through prayer, dua, and dhikr. Coping well does not remove hardship, but it can help us navigate it more effectively.

How can faith help during times of crisis?

Faith provides meaning, perspective, and hope during difficult times. Turning to Allah through prayer, reflection, and trust can help reduce feelings of helplessness and remind us that hardships are temporary and purposeful, even when we do not fully understand them.

What are unhealthy ways people cope with stress?

Common unhealthy coping strategies include withdrawing from others, excessive media consumption, emotional eating, substance use, avoidance, and ignoring difficult emotions. While these may provide temporary relief, they often increase distress over time.

How can I build resilience during challenging times?

Resilience is strengthened by maintaining healthy routines, seeking support, focusing on what is within your control, and adapting to changing circumstances. Reflecting on past hardships you have overcome can also increase confidence in your ability to cope.

Why is self-care important during times of hardship?

During periods of stress, people often neglect basic needs such as sleep, nutrition, exercise, and social connection. Taking care of your physical and emotional well-being helps preserve the energy and stability needed to face life's challenges.

What are some quick ways to manage stress in the moment?

Helpful strategies include deep breathing, taking a brief walk, making dhikr, stepping away from distressing news, speaking with a trusted person, or focusing on one small task at a time. Even short moments of regulation can reduce emotional overwhelm.

How can I manage anxiety during a crisis?

Focus on what you can control, limit excessive exposure to upsetting information, maintain daily routines, and stay connected to supportive people. Prayer, dua, and grounding techniques can also help reduce anxiety and restore a sense of stability.

What daily habits support emotional well-being?

Regular prayer, consistent sleep, healthy eating, movement, social connection, gratitude, and time for reflection can all support emotional well-being. Small, consistent habits often have a greater impact than occasional large efforts.