Cultivating mindful coping skills begins with understanding the different aspects of the self and how they interact. In yogic philosophy, these layers are known as the koshas, representing the physical, energetic, mental/emotional, intuitive, and authentic aspects of who we are. A helpful way to visualize these layers is with a set of nesting dolls. Each doll represents one aspect, and together they create the whole of your being. Just as nesting dolls must align to fit together properly, these aspects of the self must also align for you to feel balanced and equipped to cope with life’s challenges.
The physical self is the outermost layer, representing your body, health, and physical well-being. It includes things like sleep, nutrition, exercise, and rest. When this layer is misaligned—such as skipping meals, overloading on caffeine or being too sedentary – it creates stress that ripples through the other layers. Focusing on healthy, supportive habits strengthens this outer layer and makes coping more manageable.
Inside the physical self lies the energetic self, which governs your energy flow and vitality. This layer corresponds to breath and life force, or Pranamaya kosha. When you’re drained or overextended, you have no energy for the physical requirements we just covered, it also impacts how you handle emotional or mental challenges. You’re exhausted your capacity for handling regular day life becomes rather minimal and so you capacity for things such as patience and self regulation becomes minimal. Practices like breathwork, mindful rest, and energy renewal help this layer stay in alignment.
The mental and emotional self comes next, encompassing your thoughts, feelings, and inner narrative. This is where many of us struggle with overthinking, emotional overwhelm, or negative thought patterns. Mindfulness is crucial here, as it allows you to observe these processes without judgment and choose responses that align with your values instead of reacting impulsively.
The intuitive self is your deeper connection to wisdom and insight—the part of you that senses what feels right or aligned without needing external validation. This layer often gets ignored when we’re overwhelmed by daily life. By tuning into your intuition through meditation, journaling, or reflective practices, you can make choices that resonate with your authentic self.
At the very center is the authentic self—the smallest nesting doll that cannot be taken apart. This is your true nature, untouched by external influences or circumstances. While the outer layers can shift, adapt, and even become misaligned, your authentic self remains whole and unchanging. Connecting with this core self provides a sense of stability and clarity, even when life feels uncertain or challenging.
Sometimes, we try to “mismatch” the layers, relying on one aspect to fill gaps in another. For example, we might overeat or neglect our physical health to cope with emotional loneliness, or push through exhaustion because we’re ignoring our energetic limits. These mismatches disrupt the harmony of the self and lead to unhealthy coping mechanisms. Recognizing how these layers influence each other allows you to make adjustments that restore balance, rather than trying to “force fit” solutions that don’t address the root of the issue.
The Mindful Coping Skills Workbook delves deeper into these aspects of the self and offers practical tools for exploring and aligning them. By understanding these layers, you can recognize where you’re out of balance, identify healthier ways to cope, and build resilience from the inside out. If you would like to work with me one on one to explore how to build resilience and awareness in these different aspects reach out for a FREE Compatibility Call, use the chat feature at the bottom of this page or you can connect with me via WhatsApp +186 495 6986.
Think of your aspects—are they aligned and working together, or do some aspects need adjustment? When you nurture all the layers of the self, you create a solid foundation for mindful living and coping.
Which aspect of the self do you feel most aligned with right now, and which one might need more attention? Download your free copy of the workbook here: FREE DOWNLOAD and get exploring!
