Calm Down Skills for Anger
This skill means taking a break before reacting.
What is a timeout?
This means focusing on your breath.
What is mindful breathing?
This means checking if something is real or not.
What is reality testing?
Getting enough of this helps mood and thinking.
What is sleep?
Coping skills help you manage this.
What is stress / emotions?
This breathing technique involves slow breathing in and out.
What is deep breathing?
Name one body-based calming skill.
What is progressive muscle relaxation / stretching?
Naming things you can see, hear, or feel is called this.
What is grounding?
Moving your body helps reduce stress.
What is exercise?
This means noticing your feelings.
What is emotional awareness?
Counting to this number can help calm anger.
What is 10?
This skill uses your 5 senses to calm down.
What is grounding (5-4-3-2-1)?
Talking to staff or therapist when confused is this skill.
What is asking for help?
Eating regular meals supports mental health.
What is nutrition / healthy eating?
This means practicing skills regularly.
What is repetition / practice?
This skill means walking away from a situation.
What is taking space?
Talking to someone you trust is called this.
What is reaching out for support?
This means focusing on the present moment.
What is staying present / mindfulness?
Avoiding drugs and alcohol helps with symptoms.
What is sobriety?
Writing your thoughts in a notebook is this skill.
What is journaling?
This skill means using words instead of yelling or hitting.
What is using “I” statements / communication?
This skill challenges scary thoughts.
What is reality checking / reframing thoughts?
Taking medication as prescribed is called this.
What is medication compliance/adherence?
Doing fun or meaningful activities is called this.
What is positive activities / hobbies?
This means being kind to yourself.
What is self-compassion?