Therapy 1

Coping Skills

100

Ways to cope with anxiety

Deep breathing

5-4-3-2-1

Using fidgets

Going outside

Drawing

Talking to supportive friends and family

Listening to music

200

Using your 5 senses to list things in your environment as a grounding skill to help cope with symptoms

5-4-3-2-1

Now try it!

300

You can use this skill wherever and whenever by yourself

Deep breathing

Let's practice a box breathing technique :)

400

Ways to cope with anger or panic

Use ice or cold water

Sour candy

Exercise

Progressive Muscle Relaxation

Deep breathing

500

Your favorite coping skills and a time you can practice it in the next week

If you need help remembering when to practice, make a reminder on your phone or a note by your bed

Emotions

100

Describe what anger looks like, feels like, and sounds like

Balling fists

Yelling

Feeling hot

Turning red

Seeing red

Isolating

Acting violent

200

Describe what sadness looks like, feels like, and sounds like

Feeling worthless

Isolating

Crying

Numb

Not hungry

Loss of interest in things

Lots of sleeping

300

Describe what anxiety looks like, feels like, and sounds like

Racing heart

Stomach hurts

Trouble concentrating

Heavy breathing

Avoiding things

Fidgeting

400

Describe what guilt looks like, feels like, and sounds like

Upset stomach

Nervous thoughts

Feeling tense

Avoiding people

Making excuses

500

Describe what loneliness looks like, feels like, and sounds like

Feeling rejected

Empty and numb feelings

Hurtful self-talk

Feeling worthless

Avoiding people and places

Using distractions

This is me

100

Talk about the last time you had a good laugh

Here's to more laughs in the near future :)

200

Name 3 things that bring you the most joy in life

Thanks for sharing some of your happiness :)

300

Name a goal you want to achieve in the next year

You have a head start by just saying it out loud, nice job!

400

Name what triggers your symptoms

Thanks for sharing, triggers can be hard to handle but you got this!

500

Tell about a time you felt broken

Thank you for sharing such a hard moment

Affirmations

100

"I am good and getting better"

Yes, you definitely are :)

200

"I am loved and worthy of love"

Amazingly true!

300

"I am held and supported by those who love me"

An actual fact <3

400

"I am in control of my feelings and actions"

Yes, yes you are

500

"I deserve self-respect and peace of mind"

You most certainly do!

People, Places, and Things

100

Name a place that makes you feel safe

This might look like your bedroom, a park, a classroom, etc.

I'm so glad you have a place to bring you peace

200

Name something that makes you feel calm when you have it

Maybe it is a childhood blanket, a stuffed animal, a charm from a loved one, or a picture

Feel proud to hold what bring you comfort!

300

Name someone you go to for comfort

Is it your parent, best friend, or pet?

These are people to help you feel safe and sound

400

Name 3 people you could trust to tell hard things to

This is a person that cares a lot about you and will make you feel safe in sharing what you are going through

If you need help finding one, let's think about who that could be

500

Name a person who loves you endlessly

You must be so important and cared for :)