calm your body
This coping skill involves slowly breathing in through your nose and out through your mouth to calm your nervous system.
What is deep breathing
This coping skill helps you notice unhelpful thoughts and replace them with more balanced ones.
What is cognitive restructuring (positive self-talk)?
This coping skill uses drawing, coloring, or painting to express emotions.
What is art expression?
This coping skill helps when emotions feel overwhelming and you need a quick reset.
what is grounding
This coping skill helps improve mood and energy levels.
What is getting enough sleep?
This grounding skill uses your five senses to help you feel present.
What is the 5-4-3-2-1 grounding technique?
This skill reminds you that thoughts are not always facts.
What is reality checking? (fact)
This skill involves listening to music to match or change your mood.
What is music coping?
This skill involves focusing your attention on one task or object.
What is mindfulness
This skill involves eating regularly to support emotional regulation.
What is balanced nutrition?
This skill involves tightening and relaxing different muscle groups to release stress.
What is progressive muscle relaxation? (or clenching and releasing)
This coping strategy asks, “What would I say to a friend in this situation?”
What is self-compassion?
This coping skill involves writing thoughts or feelings down.
What is journaling?
This coping skill includes squeezing a stress ball or fidget
What is sensory coping
This coping skill includes drinking water to help your body function better.
What is hydration?
This calming activity can include stretching, yoga, or going for a walk.
What is movement/exercise?
This skill focuses on finding evidence for and against a negative thought.
What is challenging negative thoughts?
This skill helps release emotions through talking to someone you trust.
what is social support
This skill encourages taking a short break instead of reacting right away.
What is taking a pause
This skill involves setting limits to protect your mental health.
what is setting boundaries
This coping skill uses temperature, like cold water or ice, to quickly reset your body
What is temperature grounding (TIP skill)?
This coping skill involves reminding yourself that feelings are temporary.
What is thought reframing?
This expressive coping skill can include acting, role-playing, or creative storytelling.
What is creative expression?
This DBT skill helps tolerate distress without making things worse.
what is distress tolerance
This coping skill includes asking for help when things feel unmanageable.
What is reaching out for support?