Calm My Body
Name one skill that can help calm your body?
Slow breathing, box breathing, cold water/ice, or grounding.
True or False: A strong feeling stays at its strongest forever.
False.
Name one way to move your body when stressed.
A: Walk, exercise, stretch, yoga, martial arts, or get outside.
Name one thing you CAN control.
A: My actions, choices, response, or what I do next.
What is Step 1 when you are in crisis?
STOP.
For slow breathing, how long do you breathe in and out?
In for 4, out for 6.
What happens after an emotional wave reaches its peak?
A: It comes back down.
If your urge is to isolate, what is an opposite action?
A: Reach out/connect with someone.
Name one basic need that can affect your mental health.
A: Medication, food, water, sleep, hygiene, movement, avoiding substances, or balance.
After STOP, what is Step 2?
A: GET SAFE.
What are the five senses used in 5-4-3-2-1 grounding?
See, feel, hear, smell, taste.
Put these in order: peaks, builds, comes down, gets stronger.
A: Builds → gets stronger → peaks → comes down.
Name 3 healthy ways to distract or create.
A: Any 3: music, coloring, reading, game, show, hobby, cleaning, cooking, learning something.
Name two things you CANNOT control.
A: Other people's actions/opinions, the past, or everything that happens.
What are Steps 3 and 4 of the crisis plan?
Ride the Wave → Calm My Body.
Explain how to do box breathing
In 4 → hold 4 → out 4 → hold 4 → repeat.
What does “ride the wave” mean?
A: Feel/notice the emotion without acting on it and allow it to rise and fall.
If your urge is to stay in bed and give up, name 2 opposite actions.
Get up, do one small thing, walk away, reach out, use a healthy skill, etc.
You had a terrible morning that you cannot change. What CAN you control now?
A: How you respond and what you do next.
Put these in order: Get a Person, Stop, Calm My Body, Get Safe, Ride the Wave.
A: Stop → Get Safe → Ride the Wave → Calm My Body → Get a Person.
You are extremely overwhelmed. Name 3 body-calming skills you could use right now.
Any 3: slow breathing, box breathing, cold water/ice, grounding, movement, quiet space.
You are furious and want to yell at someone. How could you “ride the wave” instead?
A: Notice/name the anger, don't act on the urge, allow it to peak and decrease, and use coping skills while waiting.
You tried one coping skill and it didn't work. Name 3 things you can do next.
A: Try another skill, combine skills, talk to someone, or give it time.
Explain the difference between “I have enough money/time/energy to do this” and “This is what I need right now.”
Having the ability to do something doesn't mean it is the healthiest or most helpful choice; consider your current needs.
You have tried coping skills and support but still cannot keep yourself or someone else safe. What do you do?
Call/text 988, contact your provider/crisis plan, or call 911/go to the ER for immediate danger.