Deep Breathing
This type of breathing involves taking a breath for 4 seconds, holding it for 4 seconds, breathing out for 4 seconds, and holding for 4 seconds. Like the fours sides to a shape.
Box Breathing
This internal coping skills involves taking mindful inhaling and exhaling
Deep Breathing
This coping skill involves writing down your thoughts and feelings
Journaling
This is an emotion you might feel if something really good happened to you.
Happy
This ANT is when you think things are ALL good or ALL bad. Example: A student who gets an A- on an exam feels like a failure because they're used to only getting A+.
All or Nothing Thinking
This type of deep breathing involves pretending you're about to have a hot, sweet, drink that is popular in the winter.
Hot Cocoa Breathing
This coping skills involves thinking good things about yourself or situation.
Positive thinking/Affirmations
This coping skill involves finding sounds that make you feel a certain way, maybe by your favorite band.
Listening to music
Mad
This ANT tends to blame others for problems and refuses to take responsibility.
Example: "It's not my fault! She made me so made when she called me a name, so I hit her to make her stop"
Blaming
This breathing involves pretending you're smelling a nice flower
Rose Breathing
This coping skill involves focusing on the present moment and accept your feelings without judgment. You might pay attention to all your senses (5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, 1 thing you taste)
Mindfulness
This coping skill involves practicing different stretches for the body.
Yoga
This is a feeling you might have if your feelings are hurt or you're feeling lonley.
Sad
This ANT likes to guess about the thoughts and feelings of others, then likes to think about why.
Example: A friend doesn't answer a text or call. The immediate thought is, "He's not answering, he must be made at me"
Mind Reading
This breathing involves pretending you're about to eat a hot piece of food that you need to blow to cool off.
Pizza breathing
This coping skills involves thinking of certain numbers to help you slow down.
Counting to 10
This coping skill involves being active with your body.
Exercise or playing sports
This is an emotion you might feel if you're in a haunted house.
Scared
This ANT likes to focus on some things and ignore others. Really likes to focus on the BAD and ignore the GOOD.
Example: A student writes a paper, and despite all the positive feedback, they can only focus on the word they spelled wrong.
Filtering
This breathing involves following along with a shape that looks like an '8' on it's side.
Infinity Breathing
This coping skill involves tensing your muscles and then releasing the tension.
Progressive Muscle Relaxation
This coping skill involves finding something else to do that is not connected to your trigger.
Distraction
This is a feeling you might have if you have a big test coming up in a tough class.
Anxiety/Worry
This ANT takes feelings as truth - blocking all logic from the situation.
Example: A student is lonely sittings outside at recess. They think "I'm lonely, so no one must like me."
Emotional Reasoning