Mental Health Toolbox!

I am here to listen....


Identify You feelings & Express Your Feelings

How do I create a Coping Toolbox ?

Take several index cards or small pieces of cardstock. On each one, write or draw one coping skill. Hole punch the cards and place them on a keyring (to make them extra sturdy, you can laminate them) Put them into the coping skills toolbox for easy access.

Other Suggestions:

  • Practicing meditation and relaxation techniques;

  • Having time to yourself;

  • Engaging in physical activity or exercise;

  • Reading;

  • Spending time with friends;

  • Finding humor;

  • Spending time on your hobbies;

  • Engaging in spirituality;




Try These Awesome Techniques!!

Grounding is a particular type of coping strategy that is designed to "ground" you in, or immediately connect you with, the present moment. Grounding is often used as a way of coping with flashbacks or dissociation when you have post-traumatic stress disorder (PTSD) or Anxiety.

The 54321 Ground Method for Anxiety Attacks

The most common grounding technique for anxiety attacks is the 54321 method. In this, you identify…

  • 5 things you can see

  • 4 things you can feel

  • 3 things you can hear

  • 2 things you can smell

  • 1 thing you can taste

or...you can name 5 things you like about yourself, 5 things you like about others etc.

Talk Yourself through the Anxiety Attack

Another form of grounding involves self-therapy. When you feel the anxiety attack coming on, talk to yourself (either out oud or in your head). Tell yourself that you are having an anxiety attack and that it is going to be OK. You have gone through this before, and you can get through it again. You are strong enough to handle your emotions, and the anxiety attack will not last long. Keep repeating these positive statements until you feel yourself calming down.

Play a Game with Yourself

You could get your mind off the anxiety attack by playing a quick game. Ask yourself a question that has several answers:

  • Name as many states as you can

  • Name as many dog breeds as you can

  • Name as many cities as you can

  • Recite the alphabet backwards

  • Practice simple times tables

The Grounding Chair

Close your eyes and focus on your breath. Breathe in slowly for the count of three, then out slowly. Bring your mind's focus to your body. ... Next push your feet into the ground, imagine the energy draining down from your mind, down through your body and out through your feet into the ground.



What is Mindfulness? Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.


Other Mindfulness Techniques :

  1. Five Things: Taking time to intentionally observe the world around you and notice things you would normally overlook helps the brain sort through distracting or stressful thoughts.

  2. Music Appreciation: Put on a calm piece of music, and see how many different instruments you can hear.

  3. Heartbeat Counting: For one minute, hold a hand to your chest and observe how your heartbeat and breathing feel. This helps you notice the rhythm of your own body and set aside the stress of living for the future.

  4. Deep Breathing: While this might sound extremely simple, one of the best parts about mindfulness is that it can be simple if you want it to be. Breathing in and out slowly and deeply while noticing things you hear or feel is one of the most common ways to destress and reset after a long day or event.

  5. Mindfulness Walk: Have a walk around the neighborhood or even in the driveway, while carefully listening for as many sounds as they can hear.

  6. Sorting Thoughts:. Sort the thoughts into categories of things are facts/known, and things that are opinions or possibilities. This can help them decide how much attention to pay to various thoughts, and gives them a way to talk to themselves when thoughts that are not facts arise – “I’m worried that I won’t be prepared for next year, but that is not a fact and I can keep doing my work right now.”


TalkingtoYourChildaboutAnxiety (1).pdf

Parent Resource: Anxiety BC

Remember...Inhale....Exhale