What it is: Slowing your breath to calm your body.
How to do it:
*Breathe in for 4 seconds
*Hold for 4 seconds
*Breathe out for 6 seconds
Why it helps:
Slows your heart rate and tells your brain you’re safe.
What it is: Bringing your attention back to the present moment.
How to do it:
*5 things you can see
*4 things you can touch
*3 things you hear
*2 things you smell
*1 thing you taste
Why it helps:
Pulls you out of anxiety or overwhelming thoughts.
What it is: Writing down your thoughts and feelings.
Ideas to start:
*“Today I feel…”
*“What’s been bothering me is…”
Why it helps:
Gets thoughts out of your head so they feel less overwhelming.
What it is: Walking, stretching, dancing, anything active.
Why it helps:
Releases stress and boosts mood naturally.
What it is: Playing music that matches or changes your mood.
Why it helps:
Helps process emotions and feel understood.
What it is: Opening up to a friend, parent, teacher, or counselor.
Why it helps:
You don’t have to carry everything alone.
What it is: Doing something to give your mind a break.
Examples:
*Watching a show
*Drawing
*Playing a game
Why it helps:
Gives your brain time to reset instead of spiraling.
What it is: Using cold water or something cold to reset your body.
How to do it:
*Splash cold water on your face
*Hold an ice cube
*Put a cold pack on your neck
Why it helps:
It can quickly calm intense emotions and bring your focus back.
What it is: Tensing and relaxing different muscle groups.
How to do it:
*Tighten one muscle group (like your fists) for 5 seconds
*Release
*Move through your body
Why it helps:
Releases built-up tension you might not notice.
What it is: Expressing yourself without words.
Examples:
*Drawing or painting
*Writing poems
*Making music
Why it helps:
Helps you process emotions in a different way.
What it is: Spending time in nature or fresh air.
Examples:
*Sitting in the sun
*Walking in a park
*Even just stepping outside for a few minutes
Why it helps:
Can improve mood and reduce stress.
What it is: Logging off for a bit.
Why it helps:
Reduces comparison, pressure, and overstimulation.
What it is: Keeping your brain busy with something focused.
Examples:
*Word searches
*Sudoku
*Counting backwards from 100 by 7s
Why it helps:
Interrupts anxious or negative thought loops.
What it is: Using your senses to calm down.
Examples:
*Chewing gum or candy
*Smelling perfume/lotion
*Holding something textured
Why it helps:
Brings your focus out of your thoughts and into your body.
What it is: Writing everything on your mind at once.
How to do it:
No structure, no grammar, just let it out
Why it helps:
Clears mental overload.
What it is: Giving yourself something simple to complete.
Examples:
*Make your bed
*Drink a glass of water
*Send one text
Why it helps:
Creates a sense of control and accomplishment.
What it is: Letting your body recover.
Why it helps:
Lack of sleep can make emotions feel way more intense.
What it is: Making overwhelming things feel manageable.
Example:
Instead of being nervous about things, break them down. Like homework, instead of stressing just break it down on how you will do it in your head or on a piece of paper.
Why it helps:
Reduces stress and builds momentum.
What it is: Talking to yourself the way you would a friend.
Example:
Instead of “I’m failing” say, “I’m having a hard moment”
Why it helps:
Reduces negative thinking patterns.
What it is: Being around something that makes you feel safe.
Examples:
*Hugging a pet
*Wrapping up in a blanket
*Holding something comforting
Why it helps:
Creates a sense of safety and calm
What it is: Doing something kind.
Examples:
*Compliment someone
*Help a friend
*Do something small for family
Why it helps:
Shifts focus outward and boosts mood.
What it is: Not fake positivity, just balanced thoughts.
Examples:
*“This is hard, but I can get through it”
*“I’ve handled things before”
Why it helps:
Challenges negative thinking without feeling fake.
What it is: Letting emotions pass instead of fighting them.
How to think about it:
Emotions rise, peak, and fall, liike waves.
Why it helps:
Reduces panic about feelings lasting forever.
What it is: Moving to a different space.
Examples:
*Go outside
*Sit in a different room
*Clean up your space a little
Why it helps:
Breaks negative patterns tied to a place.
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