Mental Health Strategies/Tools/Supports

Holistic Strategies

• Essential Oils (be mindful of allergies)

  • Smell lavender oil or other scents for anxiety

    • 15 Essential Oils for Anxiety

  • Smell and/or rub on your stomach peppermint oil for nausea

    • 6 Essential Oils for Nausea

• Singing, Humming, Gargling

  • Stimulates the vagus nerve to help reach a state of relaxation. The vagus nerve is connected to your vocal cords and the muscles at the back of your throat.

    • Humming and singing also require breathing, so you get double activation.

    • Gargling for 10-20 seconds can be a strong stimulus for the vagus nerve.

• Gentle pressure on the gut

  • This activates your vagus nerve. You can try a gentle warm pack on your belly for 10-20 minutes at a time.

• Butterfly taps

  • It's a bilateral stimulation technique, aka, alternating stimulation on both sides of the body. This helps us ground ourselves when we're feeling anxious or panicky.

    • You place your hands, palms down, on your chest, interlocking your thumbs in a shape that resembles a butterfly. Then, you slowly tap one hand after the other near your shoulders.

• EFT Tapping

  • Tapping on meridian points sends a calming signal to the brain, letting your brain know it's safe to relax.

    • The Tapping Solution → Download App

Check Ins, Relaxing, and Distracting Activities

• Ms. Conlin's Virtual Office 2021(use to check in, play a game, or reset. Save slides)

• 5 Minute Mindfulness Activities (links and activities, save document)

• Calm Down Toolbox (print out and cut out into flashcards)

• Purchase items to use at home or in the car on the way to school as distraction tool

  • Brain Teasers, Puzzles and Games for Teens and Adults - SharpBrains

  • 8 Pcs/Set Metal Wire Brain Teaser Puzzles

  • Brain Games - 3-In-1: Word Search, Crosswords & Sudoku

Phrases to Address Irrational Thoughts/Fears

• Feelings are feelings, not facts.

• Feelings help us give us an explanation but they are not an excuse.

• Is there anything, in reality, to support this thought as being true? Or does it sound like a false belief?

• When our irrational thoughts are not based on reality or facts. We should respond to the truth, not what our irrational thoughts want us to believe.

• Are you overestimating the danger? Is this a level 5 problem? Is it an earthquake, fire, etc.? Are you truly at risk right now?

• Are you falling for a think trap?

  • Thinking Traps List (can print this out to refer to it in the future)

Resources for Self Harm and Suicidal Ideations

Self Harm Alternative Strategies

Teen Hotline List