HELP ME WITH THESE CRAZY FEELINGS!

I'M STRESSED OUT!!!!!

WHAT CAN I DO?

1. Read a book, paint or color a picture, blow bubbles, sit outside and look for birds, or listen to music. These activities will take your attention away from the stress and help you relax.

2. Find something to hold or squeeze, like a soft blanket, a squishy ball, or slime. Make designs in sand with your hand, or play with your favorite toy. These activities are soothing and will help comfort you. Giving someone a big hug also works.

3. Blow up a balloon, jump rope, jump on a trampoline, go for a run, ride a bike, or dance. These activities use your muscles and will help you release tension.

4. Chew gum, eat an apple (or your favorite fruit), or have a popsicle. When we chew something that is healthy and tastes good, our brain actually releases serotonin and dopamine which makes us feel better!

5. Talk to a friend, family member, or any adult that you trust. Talking is a great way to "let it all out" when you feel stressed.

I'M ANGRY!!!!

WHAT CAN I DO?

1. Take DEEP breaths and count them. Try to breathe in through your nose, and out through your mouth.

2. Drink some cold water.

3. Sit somewhere cool, near a fan maybe. You may hear someone tell you to "cool down" when you're angry. This usually means the same as 'calm down,' but sometimes we really do get hot when we're angry! Try to cool your body down, and you will feel more calm.

4. Do wall push-ups, rip up some paper, squeeze some playdough, or crumble a piece of paper and throw it as hard as you can at the wall.

5. Go for a walk or a bike ride, if you have permission. Physical activity or exercise can help you release adrenaline and get control of your anger.

6. Talk to someone that can help you fix the problem.

I'M SO SAD.....

WHAT CAN I DO?

1. Color or write about what's making you sad.

2. Play with a pet! Animals have a special way of cheering us up!

3. It's okay to cry if that's what you need.

4. Find someone to hug and talk to them about why you are sad.

5. Try to do something that makes you happy (like riding your bike, dancing, or playing a game), even if you might not want to. It can really help.

6. Read a book about what's making you sad. You may learn new ways to feel better. Or read a book that makes you happy to take your mind off of the sadness.

7. Taking a cold shower causes your brain to release endorphins which can elevate your mood.

I'M SCARED!!!!

WHAT CAN I DO?

1. If you're scared because you don't feel safe, find an adult that you trust who will make sure you are safe RIGHT AWAY.

2. One of the best things to do when you have a fear is to make a plan. For example, have a plan for getting out of the house if there is a fire. You can practice this plan with your family which will make you less afraid, because now you know what to do! There are lots of things a grown-up can help you do when you're afraid.

3. Brainstorm ideas with your family about how to overcome your fear. Together you can come up with ideas like getting a nightlight if you're afraid of the dark!

3. Find a distraction so that you don't dwell on your fear, like playing a game or watching a fun movie.

4. Share your fears with a good friend. Maybe they can give you ideas!

5. There are lots of good books you can read about how to overcome your fears! Here are a few:

*Wilma Jean the Worry Machine (by Julia Cook)

*From Worrier to Warrior! A Guide to Conquering Your Fears (by Dan Peters)

*It Will Be Okay (by Lisa TerKeurst)

6. Have a fight song! This is a song that sports teams use to inspire themselves or get pumped up for competition. It's also a special song that an army or group of soldiers use to inspire themselves to fight bravely. Find a song that makes you feel brave.

REMEMBER.... It's okay to be afraid. EVERYONE is afraid of SOMETHING. You are not the only one.

I'm Nervous/ Worried/ Anxious!

Listen to music, making sure it's a song that you know. Sing along with as many words as you can remember.
Make a list of your favorite things. Focus on the writing. Keep writing until you feel in control of your thoughts.
Covering up with a weighted blanket, weighted lap mat, or thick heavy covers can provide pressure that may stop your anxiety.
Create a saying that helps you focus and feel calm. Practice repeating the words over and over when you feel worried or anxious. This is called a "mantra" and can help you focus.
Find a small item with an interesting texture that you can roll around in your hand or squeeze. This can trigger positive chemicals in your brain that may calm your anxiety.

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