Healthy Skills
Taking slow, intentional breaths to calm your body and mind.
What is deep breathing
This technique involves tightening and relaxing muscle groups to reduce tension
What is progressive muscle relaxation
Replacing negative thoughts with more balanced or realistic ones is called
What is cognitive restructuring or
reframing or
challenging negative thinking
This type of self-care coping skill includes sleep, nutrition, hydration, and movement
What is physical self-care
These items can help keep your hands busy when you're feeling nervous.
What is a fidget toy?
Writing down your thoughts and feelings in a notebook
What is journaling
This skill involves naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste.
What is 5-4-3-2-1 grounding technique?
This DBT skill combines temperatire, intense exercise, paced breathing, and muscle relaxation
What is TIPP
Getting 7-9 hours of this each night helps your body and mind recharge
What is sleep
This sensory material can be stretched, squeezed, and molded to reduce stress
What is slime?
This physical activity can boost mood and reduce stress
What is exercise
Listening to calming sounds and songs to improve mood is what form of coping
Accepting emotions without trying to fight or avoid them is called
What is radical acceptance
Doing something creative like drawing, painting, or music can reduce this common feeling
what is stress
This tool can help reduce overwhelming noise in busy environments.
What are noise canceling headphones?
In this exercise, you imagine tracing the four sides of a square while breathing
what is boxed breathing
This skill includes spending time outdoors to improve mental wellness and reduce anxiety and may include could watching, taking a hike, or birdwatching.
what is connecting with nature
This coping skill helps people identify triggers, thoughts, feeling, and behaviors
What is self-monitoring or
CBT triangle
Talking to a trusted friend, family member, or counselor
What is seeking support, asking for help
This weighted item can provide calming deep pressure input.
What is a weighted blanket?
Paying attention to the present moment without judgement is called
What is mindfulness
This breathing technique uses two inhales followed by one long exhale and can be used when you notice your body becoming stressed.
What is the physiological sigh?
This plan involves creating a list of supportive activities and contacts for crisis moments.
What is safety planning
Speaking kindly to YOURSELF instead of harshly criticizing or judging yourself uses these type of statements.
what are positive affirmations?
Name one sensory tool that provides calming visual input.
What is lava lamp, glitter jar, or sensory bottle?