Anxiety
If your heart is racing, using this "shape" method (Breathe In 4, Hold 4, Out 4, Hold 4) calms the nervous system.
Box Breathing
When depression says "Stay in bed," you do this skill—which means doing the specific thing you don't feel like doing.
Opposite Action
Using a timer to work for 25 minutes, then taking a mandatory 5-minute break to keep your brain fresh.
Pomodoro Technique
Saving this 3-digit number in your contacts so you can text or call it instantly if thoughts get dark.
988
Turning off screens 30 minutes before bed to stop "Doomscrolling" and help your brain create melatonin.
Sleep Hygiene
A grounding game where you name 5 things you see, 4 you feel, 3 hear, 2 smell, and 1 taste to stop a panic attack.
5-4-3-2-1 Method
Making a specific playlist of songs that are upbeat or energetic to "jumpstart" your mood.
Music Therapy / Mood Shifting
Taking a huge, scary project and cutting it into tiny, bite-sized pieces so it doesn't look impossible.
Chunking
Agreeing on a "Code Word" (like 'Pineapple') with your parents to signal you need to leave a situation or talk without explaining why.
Code Word / Safe Word
Drinking water! Because sometimes "anxiety" is actually just your body being dehydrated.
Hydration
A "shock" to the system using ice packs or cold water on your face to immediately lower intense emotions.
Cold Plunge / TIPP
Going outside for just 10 minutes to let natural light hit your eyes and reset your body clock.
Sunlight / Nature Walk
Asking a friend to just sit near you while you do homework (even if you don't talk) to help you stay focused.
Body Doubling
Creating a physical box filled with fidgets, photos, sour candy, or letters to open ONLY when you feel unsafe.
Coping Box / Hope Kit
Eating a snack with protein/fats to stabilize your blood sugar (and your mood) when you feel "Hangry."
Fueling / Balanced Eating
Using a heavy blanket or tight hug to calm the nervous system when you feel unsafe or floaty.
Deep Pressure Therapy
Instead of waiting to feel happy, you schedule one small enjoyable activity (like gaming or drawing) just to get moving.
Behavioral Activation
Writing a script or email to a teacher that says, "I am struggling, can I have an extension?"
Advocacy / Asking for Help
The self-care act of giving your sharp objects or medication to a parent to hold onto when you are feeling impulsive.
Limiting Access / Means Restriction
Doing 5 minutes of jumping jacks or dancing to burn off the adrenaline that builds up from stress.
Movement / Exercise
Setting a specific 15-minute timer later in the day to think about stress, so you don't have to think about it right now.
Worry Time (Scheduling)
Taking a shower, brushing your teeth, or putting on real clothes—even if you aren't going anywhere.
Basic Hygiene / Routine
When your brain is full, writing every single task and worry on a piece of paper so you don't have to hold it in your memory.
Brain Dump
Identifying your "Anchors"—the specific people, pets, or future goals that keep you here.
Finding Your "Why"
Taking a break from social media/TikTok when you notice it's making you feel bad about yourself.
Digital Detox / Unplugging