Distraction
Self-Love
Grounding
Thought Challenge
Emotional Release

100

You can do this when feeling emotionally and physically tired

Take a nap

100

You use crayons and markers to do this

Color

100

This is the act of tightening and releasing muscles.

PMR

100

Telling ourselves happy thoughts about ourselves when things get tough. 

Postive self-talk 

100

This is something that you can do indoors or outdoors, which includes breathing and pumping your legs.

Run 

200

These make you laugh and can be found on Youtube

Watch funny videos

200

This may involve using headphones or a speaker

Listen to music

200

Square, belly, and bubble are examples of this grounding technique. 

Deep Breathing

200

This is when we repladce happy thoughts for negative thoughts. 

Positive thought replacement

200

This could happen after hearing a joke, watching funny videos, or hanging out with friends. 

Laugh

300

You do this with a book

Reading 

300

This can be used for a coping skill or getting clean

Take a shower/bath

300

You follow prompts to stretch and practice deep breathing. 

Yoga

300

Identifying one sensation for each sense to help bring us back into the current moment. 

Mindfulness

300

This is something that you can do instead of hitting another person or object. 

Hit/squeeze a pillow

400

You put pieces together to form a picture

Puzzles

400

You use your body to release energy 

Exercise

400

This is the act of practicing breathing, performing heart hugs, and applying pressure to our bodies. 

Grounding

400

Following prompts to create a picture of a place or setting in your mind. 

Guided Imagery

400

This can be something that happens when you are sad, happy, of frustrated. 

Crying

500

This involves a furry friend 

Cuddle/play with an animal

500

This can be done with a handheld device or on the tv. 

Video games

500

This can involve following prompts and includes calming music to allow for self-reflection. 

Meditation

500

This can include following instructions to reach a relaxed state. 

Guided meditation

500

You do this when you hear music. 

Dance