calm your body
Deep Breathing
This coping skill involves slowly breathing in through your nose and out through your mouth to calm your nervous system.
Cognitive Restructuring (Positive Self-talk)
Notice unhelpful thoughts and replace them with more balanced ones.
Art Expression
Drawing, coloring, or painting to express emotions.
Body Scan
What is checking in with your body from head to toe to release tension and improve awareness?
Getting Enough Sleep
What is improves mood and energy levels?
Techniques and strategies used to manage stressful situations, difficult emotions, or overwhelming life challenges.
Coping Skills
What is the 5-4-3-2-1 grounding technique?
This grounding skill uses your five senses to help you feel present.
Reality Checking or Fact Checking
Reminds you that thoughts are not always facts. Get information before assuming the worst.
Music Coping
Listening or playing music to match or change your mood.
Mindful Observation
Balanced Nutrition
What is eating regularly and making healthy choices to support emotional regulation?
Coping strategies that help you manage intense anxiety, panic, or distress by refocusing on the present moment.
Grounding Skill
Progressive Muscle Relaxation?
This skill involves tightening and relaxing different muscle groups to release stress.
Self-Compassion
Being kind or forgiving to self, “What would I say to a friend in this situation?”
Journaling
What is writing thoughts or feelings down?
Sensory Coping
What skill includes squeezing a stress ball or fidget?
Hydration
What is drinking water to help your body function better?
Purposely focusing your attention on the present moment and accepting it without judgment
Movement/exercise
This calming activity can include stretching, yoga, or going for a walk.
Challenging Negative Thoughts
Finding evidence for and against a negative thought
Social Support
What is releasing emotions through talking to someone you trust?
Taking a Pause
What is encouraging taking a short break instead of reacting right away?
Boundaries
What is setting limits to protect your mental health?
Mind-body practice that trains attention, awareness, and emotional regulation to achieve a mentally clear, calm, and stable state
Meditation
Temperature grounding (TIP skill)
Using temperature, like cold water or ice, to quickly reset your body.
Thought Reframing
Reminding yourself that feelings are temporary. See things from a different perspective.
Creative Expression
What is acting, role-playing, or creative storytelling?
Four Square Breathing (Focused Breathing)
What is inhaling slowly through the nose, holding it, then exhaling through the mouth each to a count of four?
Reaching out for support
What is asking for help when things feel unmanageable?
The conscious process of examining your thoughts, emotions, beliefs, values, and motivations to gain a deeper understanding of who you are
Self-Exploration