Distraction
You watch this on a screen
Watch tv or a movie
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste/positive affirmation
54321 Grounding Technique
Saying nice things to your self
Positive affirmations, positive self-talk
Writing things down
Keeping a journal or diary
Letting air in and out with intention
Deep breathing
These can be board, card, or video in nature
Play a game
Using your nose
Smell a candle, flower, enjoyable scent
Something reflective that you can see yourself in
Look in the mirror and say something nice
Colored pencils, crayons, markers
Coloring or drawing
Tracing a star while deep breathing
Star breathing
You can do this outside in your neighborhood or on a nature trail.
Go for a walk
Using the texture of something to calm you down
Sensory toy (smooth stone, stress ball, squishy toy)
Writing down many things
Keep a list of things you like about yourself
Writing in a way that makes the words rhyme
Write a poem or song
Going for a brisk walk or run, lifting weights, yoga, sports
Exercise
Do chores (clean dishes, fold laundry, make your bed, clean your room)
Soothing sounds that help you calm down
Rain noises, calm chimes, relaxing music
Another way of thinking
Reframe or re-think negative thoughts
Using the kitchen and ingredients
Cooking or baking
Scanning your body to notice areas of stress
Body Scanning
Moving rhythmically to music
Dance!
Connecting with nature
Touch grass, walk outside barefoot, feel the trunk of a tree
The best friend test
Think: "Would I say this to a friend?"
Legos, blocks, clay, structure
Build or create something
Progressively tensing and relaxing your muscles
Progressive muscle relaxation