Breathing & Relaxation Techniques
This breathing technique follows a pattern of inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds.
What is 4-7-8 breathing?
Holding an ice cube or splashing cold water on your face can activate this reflex, helping calm anxiety.
What is the Diving Reflex?
Writing down your thoughts and feelings can help you process emotions. What is this activity called?
What is journaling?
Talking to a trusted person when you are struggling is an example of what type of coping skill?
What is seeking social support?
This concept in recovery focuses on finding meaning, purpose, and connection beyond substance use.
What is spirituality?
Naming your emotions out loud helps regulate them. What is the name of the practice that encourages you to say things like “I feel anxious right now”?
What is "Name It to Tame It"?
This acronym reminds you to check in with basic needs like hunger, emotions, and fatigue.
What is HALT (Hungry, Angry, Lonely, Tired)?
This type of positive self-talk can help counter negative thoughts and build self-compassion.
What are affirmations?
In this interactive group activity, participants share challenges and receive validation instead of advice.
What is the "Support Circle" game?
What is one way people practice mindfulness to stay grounded and present?
What is deep body scanning or meditation?
This practice involves tensing and then relaxing different muscle groups to relieve stress.
What is Progressive Muscle Relaxation?
What are two examples of movement-based coping skills that can help reduce stress?
What is walking or yoga?
What is an example of using music as a coping skill?
What is listening to a song that matches or shifts your emotions?
Writing a letter to your future self is an example of what type of coping skill?
What is self-reflection?
This coping strategy involves exploring personal values, cultivating inner peace, and developing self-awareness.
What is spiritual growth?
This grounding technique engages all five senses to bring awareness to the present moment.
What is the 5-4-3-2-1 technique?
This simple stretching exercise is known to release tension in the neck and shoulders, reducing physical stress symptoms.
What is the shoulder roll?
This DBT (Dialectical Behavior Therapy) skill encourages individuals to practice radical acceptance rather than fighting reality.
What is distress tolerance?
This practice allows individuals to set emotional and physical limits in relationships to protect their well-being.
What is setting boundaries?
This mindfulness technique involves paying close attention to sensations while slowly eating a small piece of food, such as chocolate or a raisin.
What is mindful eating?
A type of controlled breathing used in yoga, this method involves inhaling and exhaling through the nose while slightly constricting the throat to create an ocean-like sound.
What is Ujjayi breathing?
This form of movement-based stress relief involves engaging in repetitive, rhythmic physical activity to help regulate emotions.
What is bilateral stimulation (e.g., walking, drumming, tapping)?
This cognitive behavioral technique helps reframe negative thought patterns by exploring alternative perspectives.
What is cognitive restructuring?
Sharing difficult emotions with a support person while using “I statements” helps create a healthy dialogue without blame. What is this communication strategy called?
What is assertive communication?
The Japanese concept of “finding beauty in imperfection” is often used as a philosophical approach to resilience and healing.
What is Wabi-Sabi?