Embedded Files
Disclaimer: Any advertisements or recommended videos associated with the links are not approved by the school district. Links are not intended as psychological interventions or as a substitute for psychological treatment. Please seek a licensed mental health professional for psychological treatment if needed.
Calm Breathe Bubble
Breathe Bubble
Adjustable Breathe Bubble
4-7-8 Breathing
Finger tracing is a self-paced breathing exercise. Trace your fingers on one hand with your index finger as you breathe. Breathe in as you trace up, pause at the top, and breathe out as you trace down. you can do this several times until you feel more relaxed.
Grounding techniques and Distress Tolerance skills
Grounding techniques and Distress Tolerance skills
Click on the image above for a video about using the TIPP skill.
To prevent impulsive actions, practice using the STOP skill. Focus on the facts of the situation as you observe and avoid acting on emotion.
Mental Exercises / Distraction Techniques
Mental Exercises / Distraction Techniques
Use mental exercises to take your mind off uncomfortable thoughts and feelings. They are discreet and easy to use at nearly any time or place. Experiment to see which work best for you.
• Name all the objects you see.
• Describe the steps in performing an activity you know how to do well. For example, how to shoot a basketball, prepare your favorite meal, or tie a knot.
• Count backwards from 100 by 7.
• Pick up an object and describe it in detail. Describe its color, texture, size, weight, scent, and any other qualities you notice.
• Spell your full name, and the names of three other people, backwards.
• Name all your family members, their ages, and one of their favorite activities.
• Read something backwards, letter-by-letter. Practice for at least a few minutes.
• Think of an object and “draw” it in your mind, or in the air with your finger. Try drawing your home, a vehicle, or an animal.
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