Grounding and Calm
Name one thing you can do to slow your breathing when stress rises.
What is taking slow, deep breaths?
Naming and emotion–such as "I am overwhelmed" or "I am disappointed"–can help make it feel more manageable. This is often called this
What is emotion labeling?
This basic need can strongly affect mood, concentration, and stress tolerance.
What is sleep?
Reaching out to a trusted friend, family member, peer, or support person is an example of this coping skill.
What is support?
Taking a sip of water, stepping outside, or changing rooms can interrupt an escalating stress moment. This is called this.
What is changing your environment or taking a reset break?
This grounding exercise asks you to notice five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
What is the 5-4-3-2-1 grounding exercise?
This practice involves writing down thoughts and feelings without worrying about grammar or perfection.
What is journaling?
Even a short walk, stretch, or dance break can support mood through this healthy coping strategy.
What is movement or physical activity?
This communication skill means giving your full attention, reflecting back what you heard, and avoiding interruptions.
What is active listening?
This skill encourages you to pause before reacting to an intense feeling.
What is stopping, pausing, or taking a moment?
That is progressive muscle relaxation?
"I always mess everything up" is an example of this kind of unhelpful thinking pattern.
What is all–or–nothing thinking, overgeneralizing, and automatic negative thought, or a cognitive distortion?
Drinking water, eating regularly, and taking prescribed medication as directed are examples of this.
What is self–care or meeting basic needs?
A respectful statement of what you need, such as "I can talk for 15 minutes, then I need to rest," is called this.
What is setting a boundary?
Doing one small pleasant activity–like listening to a favorite song or having tea–can be a form of this.
What is self–soothing?
Taking a brief break from a stressful situation to reset your body and mind is often called this.
What is a pause, time-out, or reset break?
A helpful way to challenge and upsetting thought is to ask, "what evidence supports it, and what evidence does not?" This is called this.
What is reframing or reality–testing?
Breaking a large task into tiny, manageable actions is a strategy known as this.
What is chunking, task breakdown, or taking 1 step at a time?
Asking, "do you want advice, help solving it, or just someone to listen?" Demonstrates this supportive skill.
What is checking in about someone's needs or offering support respectfully?
When a problem cannot be changed, this approach involves identifying the issue, brainstorming options, choosing 1 small next step, and reviewing how it went.
What is problem–solving?
True or False: Coping skills must completely erase a difficult emotion to be useful.
What is false? Coping skills can help us tolerate, reduce, or respond more effectively to difficult feelings.
Instead of saying "I should not feel this way," try this more compassionate response.
What is "it makes sense that I feel this way," or another self–compassionate statement?
This planning tool can help create balance by scheduling responsibilities, rest, enjoyable activities, and social time.
What is a routine, calendar, or wellness plan?
True or false: Asking for help as a sign of weakness.
What is false? Asking for support is often a healthy and courageous coping skill.
If someone feels unable to stay safe, the best next step is to contact immediate support such as a local emergency service, crisis line, trusted person, or mental–health professional. This situation is called this.
What is a mental health crisis, or a mental health emergency?