Checking In
Toxic Positivity
Let it Out
Exercise Your Demons
Crushing It
100
Notice changes in behaviour
Look for social withdrawal, excessive tiredness, or changes in mood.
100
Influence exerted by a peer group, encouraging individuals to change their attitudes, values, or behaviors to conform to group norms.
Peer Pressure
100
Visual art of applying pigments, colors, or other mediums (like oils, acrylics, or watercolors) onto a solid surface, such as canvas, paper, or wood
Paint
100
Simple exercise that consists of putting one foot in front of the other.
Walking
100
Listen without fixing
Offer support by listening, rather than rushing to provide a silver lining
200
Offer specific help
Rather than saying "Let me know if you need anything," offer specific, tangible actions: "Can I drop off dinner?" or "Can I walk your dog?"
200
Making individuals feel guilty for experiencing sadness, anger, or fear.
Guilt and Shame
200
The act of regularly recording personal thoughts, feelings, experiences, and observations in a physical notebook or digital app
Journaling
200
Kevin Bacon and Lady Gaga both approve this kind of exercise.
Dancing
200
Validate feelings
Acknowledge that painful emotions are valid and a normal part of life.
300
Respect their boundaries
Understand that they might not want to talk, but keep reaching out.
300
Pressuring yourself or others to "just stay positive".
Forced Cheerfulness
300
It could be over lunch, on a park bench, or over the phone. But it's just between the two of you.
Talk with a friend, or someone you trust like a therapist or teacher.
300
An Indian practice that encourages health through flexibility and meditation.
Yoga
300
Supportive language and acknowledgement
"I am here for you," "It’s okay to feel sad," or "This is really tough"
400
Be direct about your worries
"I’ve noticed you haven't been acting like yourself lately, and I’m concerned about you"
400
Ignoring problems rather than addressing them constructively.
Avoidance
400
Slow down and focus on the moment with these techniques that only require you and your lungs
Deep breathing
400
A group of activities that encourage positivity through exercise and, often, teamwork.
Sports
400
Provide safe space for expressing emotions
Suppressed feelings often return stronger and can lead to anxiety, depression, and physical stress.
500
Use low-pressure communication
A simple text can feel less overwhelming than a phone call
500
Dismissing true feelings (e.g., saying "It could be worse" during a crisis).
Invalidation
500
Done physically be creating an area with silence and comfort, with headphones and fidgets, or mentally through routines and rituals.
Create safe spaces
500
Ancient Chinese practices concentrating on the flow of "qi" through the body using slow, repetitive actions and meditation.
Qi Gong / Tai Chi
500
Realistic self-talk
Replace "I shouldn't feel this way" with "I feel down, and that is okay"
