Grounding
Name five BLUE things you can see
Whatever you can see!
This coping skill is popular among artists.
Drawing/coloring
Name one thing you like about the way you look
Anything, as long as you're positive!
What could we say instead of this thought?
"They aren't calling me back because they don't like me."
Answers will vary, but a good answer is:
"They're probably just busy."
Name 4 things you can feel.
Whatever you can touch!
Examples: shirt, hair, table, zipper, carpet
This might involve playing a sport or going on a jog
Exercise
Name 2 things you've done that helped somebody else
Examples: Helped sibling with homework, comforted a friend during a rough time
What's a more positive outlook to this thought?
"They won again, I'm no good at this game."
Answers will vary, but one good answer is:
"They won, but at least we all got to have fun playing together!"
Name 3 things you can hear
Whatever you can hear! listen closely!
This coping skill can help with concentration AND emotions, but you might need a pair of headphones!
Listening to music
Name 3 things you're thankful for today
Anything you're grateful for, big or little!
What's a more positive outlook on this thought?
"I'm so slow, I'm never gonna finish this assignment!"
Answer will vary but a good answer is:
"As long as I keep making progress, I'll get it done."
Name 2 things you can smell.
This one is tricky, but whatever you can smell!
Examples: a candle, pillow smells like detergent, fingers smell like soap, or breath smells bad!
This coping skill comes in many different forms, but is ultimately very simple and can be done anywhere without special materials
Deep breathing
Name 4 things you're good at
Any skill that you have and are proud of
How could this thought be rephrased to be more positive?
"This is too hard, I can't do it!"
Answers will vary, but one good answer is:
"This is hard for me, but I'm sure if I ask for help, I'll be able to get it."
Name 1 thing you can taste
Anything you can taste! Get creative!
Examples: lip balm, gum, toothpaste from brushing teethThis coping skill involves focusing on relaxing each part of the body.
Progressive muscle relaxation
Name five positive traits you have
Anything that's good about you!
Examples: kind, funny, smart, willing to try new things, creative, helpful
What's a more positive way to view this thought?
"Mom's being so unfair making me do the dishes."
Answers will vary, but one good answer is:
"I can do the dishes to help the people I live with. We all need to eat!"