BREATHE & RESET
You're upset and notice you're breathing really fast. What could you do to help your body slow down?
Take slow, controlled breaths and make the exhale longer/slower.
Box Breathing
Bilateral Tapping
Name one coping skill you could use without needing anything from another person.
Breathing, grounding, counting, stretching, taking space, positive self-talk, drawing, etc.
Name one way you can show your body that you care about it.
Sleep, eat, drink water, exercise/move, rest, take a break, or care for yourself in another healthy way.
Your friend doesn't invite you to play, and suddenly you feel hot, your heart beats faster, and you want to yell. What might your body be telling you?
That you're having a strong emotion and may need to pause and calm your body.
Name one person you could go to if you were having a really difficult time.
Mom, dad, counselor, teacher, grandma
You have 30 seconds before something stressful happens. Name one thing you could do during those 30 seconds to help your brain and body.
Take slow breaths, ground yourself, relax your muscles, or remind yourself that you can handle the situation.
You're angry at someone and know that talking to them right now might make things worse. What could you do first?
Take a break, calm down, get some space, and talk about it when you're ready.
What's one sentence you could tell yourself after making a mistake?
"Everyone makes mistakes," "I can learn from this," or "Making a mistake doesn't mean I'm a failure."
You're really frustrated with a game and want to quit. Name one thing you could do before making a decision.
Take a break, take some slow breaths, get a drink of water, or use another coping skill.
What's one way you could tell an adult, "I'm having a hard time," without having to explain everything?
"I need help," "I'm having a really hard day," "Can I talk to you?" or another clear request for support.
Why can slowing down your breathing help when you're feeling overwhelmed?
It can help your body move out of its stress response and signal that you're safe enough to slow down.
Your first coping strategy doesn't work. Does that mean you're bad at coping?
No! Sometimes you need to try a different strategy or use several skills together.
You had a really hard day, but you made it through. Name one thing you could be proud of.
Trying, using a coping skill, asking for help, staying safe, or not giving up.
Sometimes we don't notice we're becoming overwhelmed until our emotions are REALLY big. Name two warning signs that might tell you that you need a break.
Getting tense, fast heartbeat, clenched fists, feeling hot, crying, racing thoughts, wanting to yell, or feeling like you need to escape.
You know you're upset, but you're not sure whether you should handle it yourself or ask for help. What's one clue that it might be time to involve a trusted adult?
If the feeling is getting bigger, isn't going away, is making it hard to function, or your coping skills aren't helping.
Name two parts of your body you can intentionally relax when you're feeling stressed.
shoulders, hands, jaw, forehead, stomach, legs.
You have a thought that scares you or makes you uncomfortable. What are three things you could remember?
A thought is not an action; thoughts can come and go; and you can choose what you do next and ask for help if needed.
Finish this sentence: "I can have a really big feeling and still..."
Choose what I do, use my coping skills, ask for help, stay safe, or get through it.
You are angry and your brain wants to say something mean. What is something important to remember?
Thoughts are not commands. You can pause, choose what you do next, and use a coping skill.
You're having a tough day and a trusted adult asks, “What can I do to help?” You don't know what to say. Name two things you could ask for.
A hug, some quiet time, help solving the problem, sitting with you, taking a break, talking it out, or help using a coping skill.
Pretend your brain is going 100 miles per hour. You have one minute to help it slow down. Walk me through what you would do.
Any reasonable sequence of coping skills earns the points.
Create a brand-new coping skill that doesn't exist yet. Give it a name and explain how it works!
Any creative coping strategy that is safe and helpful earns the points.
Imagine your best friend is having the exact same difficult day you're having. What would you say to them? Now say those same words to yourself.
Any compassionate, encouraging response earns the points.
You're having a really difficult emotion, but you don't want to talk about it yet. What are two things you could do to take care of yourself?
Use a coping skill, take some space, breathe, draw, move your body, listen to music, or tell a trusted adult you're having a hard time.
You just earned 500 points! Pretend you're the counselor for one minute. Give me your best advice for what someone should do when their emotions feel REALLY big.
Advice