Self Soothing
This technique involves breathing in for 4 seconds, holding it, then breathing out slowly to help calm your mind.
What is deep breathing or square breathing?
This is something kind you say to yourself, like “I am trying my best” — it’s called a positive ___.
What is an affirmation?
This emotion might feel heavy and sad, and it can last more than just a bad day.
What is depression?
This friendly adult you can talk to when you’re not okay.
Who is ___?
You have this with your boyfriend
Listening to this — maybe your favorite pop song or relaxing nature sounds — can help boost your mood.
What is music?
Setting and completing this kind of achievable goal, like making your bed or brushing your teeth, helps build confidence.
What is a small task or daily goal?
This emotion can come with butterflies in your stomach or racing thoughts — it's not always bad, but it can be overwhelming
What is anxiety or nervousness?
This healthy activity helps your body release endorphins — even a short walk counts!
What is exercise?
Perfectionism verses ___
What is striving for success?
Using your five senses (touch, taste, smell, sight, and hearing) in a mindful way is called this kind of exercise.
What is a grounding exercise?
This helpful list includes things you're good at or things people like about you. You can write one to remind yourself of your strengths.
hat is a strengths list or a compliments list?
Naming your feelings out loud is one way to do this helpful emotional skill
What is labeling or identifying emotions?
When using this skill you close your eyes, clear your mind, and take deep breathes
What is putting your head down to rest?
2 Basketball players you watch?
Paige Beckers and Caitlin Clark
This cozy object, often soft and warm, can provide comfort when you're feeling down or anxious.
What is a blanket or stuffed animal?
When you make a mistake but keep trying, you're showing this kind of brave attitude.
What is resilience or a growth mindset?
Writing in this can help you understand your feelings and patterns over time.
What is a journal?
Drinking water, eating nourishing food, and sleeping well are all part of this kind of self-care.
What is physical self-care?
Doodling, coloring, or painting are all examples of this type of creative outlet for managing feelings.
What is art or drawing?
Practicing this — like saying “thank you” or helping someone — can actually make you feel better about yourself, too.
What is kindness or gratitude?
This is the “check-in” system some people use each day to track how they’re feeling emotionally and physically.
hat is a mood tracker or emotion chart?
You can use this kind of “toolbox” (real or imaginary) to carry all your favorite coping techniques.
What is a coping skills toolbox?