Stress Buster
You have a big test tomorrow and you're starting to feel nervous
deep breathing; box breathing
You feel really sad after an argument
talking to someone or listening to music
You're nervous about joining a new group
calming mantra or preparing what to say ahead of time
Your heart is racing and your hands are sweaty.
box breathing or 5-4-3-2-1 grounding
You're bored and feeling down
drawing or going for a walk
You're feeling overwhelmed with household chores.
making a to-do list or breaking tasks into smaller parts
You’re furious because your someone broke something important to you.
deep breaths or walking away
You saw someone getting into a fight and didn’t know what to do.
telling an adult or standing up safely
You just got really angry in group.
taking a break or squeezing a stress ball
You're replaying a mistake you made over and over
reading a book or playing a game
You feel stressed every morning before work.
creating a morning routine or doing a grounding technique
You're jealous of a friend who got something you wanted
recognizing and naming your feelings
A friend keeps interrupting you when you speak
assertive communication
You feel out of control after getting bad news
Listening to music, going for a walk
You’re feeling left out of your group of friends
Doing something that you enjoy
You can't stop thinking about something embarrassing that happened last week.
writing in a journal or talking to a trusted adult
You feel guilty about lying to someone.
making amends or apologizing
You’re being peer pressured into something you do not want to do
setting boundaries or saying “no” respectfully
You’re panicking and can’t catch your breath
breathing into your hands or practicing mindfulness
You’re anxious while waiting for news
watching a funny video or listening to music
You're feeling anxious before giving a presentation in class.
positive self-talk or visualization
You’re feeling ashamed about something you said to someone else.
self-forgiveness or talking to a counselor
Your friend keeps pressuring you to do something you’re not comfortable with.
using refusal skills or walking away
You’re about to cry and want to calm down quickly
grounding with your senses
You're feeling really down and nothing seems to help
talking to a counselor or trusted adult