Comforting yourself through your 5 senses

1. Something to touch (pet, stress ball, water)

2. Something to see (birds, snowglobe, photos)

3. Something to hear (music, nature, meditation)

4. Something to taste (mints, tea, sour/spicy candy)

5. Something to smell (essential oils, lotion, candle)

Taking your mind off of the problem for a while

• Write, draw, paint, create

• Photography

• Play an instrument

• Sing, dance, act

• Take a shower or a bath

• Garden/play in the dirt

• Take a walk, or ride your bike

• Watch TV, movies or videos

• Play a game

• Clean/organize your space

• Read

• And so much more

Doing the opposite of what you are feeling

• Feeling sad?  Listen to music that you enjoy when you feel happy.

• Thinking negative thoughts about yourself?  Write down positive affirmations.

• Feeling angry?  Snuggle with your pet, use humor or do an act of kindness

** Do not ignore your feelings or push them away.  Feel them.

Using tools to help you recognize and express your feelings

• Role-play challenging situations with others

• Journal

• Talk to someone you trust

• Notice what you are feeling physically

• Look at a feelings list

• Write a list of pros and cons for decisions

• Write a note to someone you care about (You don't have to give it to them)

• Use your words to say what you need (assertiveness)

Focusing on the present moment

• Meditate or Pray (Loving Kindness Meditation)

• Relaxation Techniques  

• Breathing exercises

• Yoga

• Grounding techniques

• Practice gratitude

Creating a plan to cope with overwhelming feelings. Make sure to include important people who support you!

• Warning Signs

• Coping Skills

• Safe Place/Safe People

• Family members

• Friends

• Counselors & Teachers

• 24 Hour Crisis Numbers

• 911