Grounding
You feel overwhelmed. What could you do?
Take slow breaths or focus on your surroundings
What does mindfulness mean?
Paying attention to the present moment without judgment.
You're angry and want to yell. What could you do?
Pause, take a breath, or take some space.
Name one healthy distraction.
Music, TV, games, art, or walking
What is the 10-minute rule?
Wait 10 minutes before acting on an impulse.
Your thoughts are racing. What could you focus on?
Your breathing, senses, or something in your environment
Name one activity you can do mindfully.
Eating, walking, drawing, listening to music, or breathing
What is one healthy way to express anger?
Talk about it, journal, exercise, or create art.
You're bored and becoming frustrated. What could you do?
Start an activity you enjoy or try something new.
You want to send an angry message. What could you do first?
Pause, breathe, and wait before sending it.
You're anxious in a crowded place. What could help?
Step somewhere quieter, breathe, or use your senses to ground yourself
You're stuck thinking about the past. What could help?
Bring your attention back to what you see, hear, feel, or are doing right now
You receive an upsetting text. What could you do before responding?
Wait, breathe, and think before responding
Name one creative coping activity.
Drawing, painting, coloring, writing, or crafting
You want to make an impulse purchase. What could you do?
Wait 10 minutes, check your budget, or distract yourself.
What is the 5-4-3-2-1 technique?
Notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
You're frustrated with a task. How could mindfulness help?
Pause, notice your feelings, breathe, and choose your next step.
You're feeling overwhelmed. What could help you calm down?
Use a coping skill, take a break, breathe, or reach out for support
You're stuck thinking about a problem. What could you do?
Take a break and focus on another activity
You're exhausted and haven't eaten. What should you do?
Take care of your basic needs, such as eating, drinking water, and resting
Name two grounding skills.
Deep breathing, sensory grounding, walking, touching a textured object, or noticing your surroundings.
Name two mindfulness activities.
Meditation, body scan, mindful walking, breathing, or mindful observation
Why can taking a break be helpful?
It gives you time to calm down and think before reacting.
Name three activities you could use to distract yourself.
Examples: music, games, art, cleaning, walking, puzzles, or watching a show.
You're having a difficult day and want to give up. What is one small thing you could do?
Use a coping skill, reach out for support, or focus on one manageable task.