Physical Regulation
This technique involves naming 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
What is the 5-4-3-2-1 grounding method?
This is one thing you can do when you feel stressed for a few minutes.
What is take a break?
Getting 8 to 10 hours of sleep every night?
What is a healthy sleeping habit?
A person at school whose job is to help students with emotions, stress, and problems.
What is a school counselor?
Stretching your arms, neck, and back after sitting in class all day helps relieve this.
This breathing pattern, used by athletes and in high-stress situations, involves inhaling, holding, exhaling, and holding for equal counts.
What is box breathing?
This coping skills helps calm your body by counting slowly.
What is counting to ten?
A routine like showering, listening to calm music, or reading before bed is part of this.
What is a bedtime routine (sleep hygiene)?
Friends can be helpful, but for serious problems you may also need this type of person.
What is a trusted adult?
Holding an ice cube or splashing cold water on your face can help calm your body using this.
What is a sensory coping skill?
This strategy involves using a small object like a stress ball to release nervous energy.
What is a fidget toy or stress tool?
This is a healthy way to release tension by moving your body.
What is going for a walk, stretching, or exercising?
Setting limits on work, school, or social demands helps protect this.
What are healthy boundaries?
A coach, club advisor, or staff member you trust is an example of this type of support.
What is a supportive adult?
Doodling, drawing, or coloring when bored or stressed in this type of coping.
What is creative coping?
This coping skill uses movement to lower stress, like walking or stretching.
What is exercise or physical activity?
This is a calming routine you might do before a test or presentation.
What is breathing, positive self-talk, and relaxing?
Spending time with friends and family helps strengthen this.
What is social connection?
Overcoming fear and asking for help anyway shows this important personal strength.
What is courage?
Repeating a calming phrase like "I can handle this" is this type of strategy.
What is positive self-talk?
This is a healthy coping skill you can do anywhere that helps bring your attention back to the present moment.
What is mindfulness or grounding?
This is a good first step when stress starts affecting your sleep, mood, or schoolwork.
What is asking for help or talking to someone you trust?
Taking a short walk, stretching, or moving around after sitting for a long time helps your body and this.
What is focus (or concentration)?
Struggling silently instead of asking for help can sometimes make this worse.
What is stress (or the problem)?
Laughing at something funny - like a video or meme - can help reduce stress through this.
What is humor as a coping skill?