Breathe & Relax
This simple technique involves breathing in for 4 counts, holding for 4, and out for 4.
Box breathing.
When your brain is overactivated, this trick asks you to look around and name 5 things you can see right now.
The 5-4-3-2-1 grounding technique.
True or False: Anger is always a "bad" emotion and should be avoided.
FALSE — anger is a normal emotion that signals something feels unfair or wrong. It's what you do with it that matters.
This is the word for the people in your life — friends, family, teachers, or counselors — who you can turn to when things get hard.
Support system.
These are the behaviors that indicate that your mental health is starting to slip — like withdrawing from friends, sleeping too much, or snapping at everyone. Knowing yours ahead of time is a key crisis skill.
Warning signs.
When you're stressed, this is the easiest thing you can do to stimulate the "rest and digest" system.
Deep breathing.
Instead of worrying about tomorrow or replaying yesterday, this skill means focusing on what's happening right now.
Mindfulness.
This is the word for the physical feeling you get in your stomach when you're nervous — like before a big test or presentation.
Anxiety.
When something is bothering you, this is the simplest social coping skill.
Reaching out for help.
In DBT, this term describes the goal during a crisis — you don't have to fix the problem, you just have to get through the moment without making things worse.
Distress tolerance.
True or false: Breathing out slower than you breathe in can actually calm your body down faster.
True.
What thought exercise involves "watching" your thoughts from a distance?
Leaves on a stream/thought defusion.
Sometimes when you're actually feeling sad or scared, it comes out looking like this emotion instead.
Anger.
Saying "hey, that hurt my feelings" calmly instead of blowing up or staying silent is an example of this skill.
Communication.
This is a personalized plan you make before a crisis hits — it includes your warning signs, your go-to coping skills, and people to call when things get dark.
Safety plan.
When you're scared or stressed, your body goes into this mode — also known as "fight or flight." Deep breathing helps turn it OFF.
The stress response.
True or False: Mindfulness works instantly — if you try it once during a panic attack, it will always stop it right away.
FALSE — mindfulness is a skill that gets stronger with practice. It works better the more you've trained your brain with it beforehand.
This word describes when you feel two opposite emotions at the same time — like being excited AND nervous about starting a new school.
Mixed feelings.
There's a difference between a friend who just waits for their turn to talk and one who actually listens. What is the name of the skill the good listener is using?
Active listening.
When emotions feel totally out of control, holding ice in your hands, splashing cold water on your face, or doing intense exercise can help bring you back down. Why does this work?
It shocks your nervous system and gives your brain something physical to focus on instead of the overwhelming emotion.
Name one thing you can do with your body — in under a minute — to feel less panicked or overwhelmed.
Any coping skill.
True or False: Mindfulness means clearing your mind of all thoughts completely.
FALSE — mindfulness means noticing your thoughts without judging them, not getting rid of them.
What is it called when your body reacts to emotions before your conscious mind catches up?
This is called a somatic (body-based) response.
True or False: Venting to a friend about every single problem all the time is always healthy and helpful.
FALSE — over-relying on one person can strain the relationship. A healthy support system spreads support across multiple trusted people.
If you or a friend is in a mental health crisis, you can call or text this number in the U.S. — free, 24/7, no judgment.
988.