Tips and Tricks

Daily Affirmations

I am Enough. I am Strong. I am Beautiful/Handsome. I am Brave. I am Valued. I Belong Here. I am Smart. I am Proud of Myself. I am LOVED. Say it Again <3

Grounding Techniques:

5 Senses:
~ 5 Things you See
~ 4 Things you Feel
~ 3 Things you Hear
~ 2 Things you Smell
~ 1 Thing you Taste

Square Breathing:
~ Inhale & Count to 4
~ Hold for 4s
~ Exhale & Count to 4
~ Hold for 4s
~ Repeat!

Hold onto something cold or splash water.

Full Body Awareness:
~ Wiggle your Toes
~ Stretch Your Limbs
~ Notice your Heartbeat
~ Notice your Posture

Movement & Physical Health:

~ Go to the gym or start small with a daily walk.

~ Try one exercise and slowly build up your stamina for that one exercise.

~ Add brain healthy foods to your meal and stay hydrated.

~ Stretch in the morning or before bedtime.

~ Dance to your favorite song or learn a new dance.

~ Go swimming!

Creative Outlets:

Create some art (Paint, Draw, Sculpt, etc.)

Try Journaling:
~ Write 3 things you acheived today (even if they're small like brushing your teeth)
~ Write 3 things you're thankful for.
~ List 3 hobbies you'd like to try (and maybe try them).
~Write about a time you helped someone (or when someone helped you)
~ Set a goal and describe how you're working towards it.
~Write about someone who inspires you.
~ Tip: You can find guided journals with prompts at stores like Walmart and Target!

Create a song, poem or short story.

Play games with creative aspects. (Minecraft, Roblox, Animal Crossing, etc.)

Try crafting! (Jewelry, Knitting, Crochet, Pearler Beads, etc.)

Try gardening, arranging flowers, etc.

Mindfulness and Meditation:

Meditate somewhere you find peaceful. This can be in a park, by a river, in the forest, at home, etc. Just anywhere you feel safe and calm. (Take someone with you if that helps you feel comfortable.)

Try Yoga, Tai-Chi, Qi-gong, etc.

Build a Calm Down Kit:

Include items that:
~ Smell good (Essential Oils, Scented Lotion, Candles, etc.)
~ Feel Interesting (Stress Balls, Squishies, Fidgets, Soft Fabric, etc.)
~Look Calming (Photos, Drawings, Stickers, etc.)
~ Makes Soothing Sounds (Music, Rain Maker, Nature Sounds, etc.)
~Offers a Taste (Gum, Mints, Your Favorite Snack, etc.)
~ Encourages Movement (Jump Rope, Fidgets, Step Tracker, etc.)

Change your Mindset:

Instead of: "I can't do it."
~ Try: "I'm still learning, so I'll keep trying."

Instead of: "I made a mistake."
~ Try: "I can learn from my mistakes."

Do some Self-Care:

~ Try a New Food

~ Read a book (or multiple)

~ Go Hiking

~ Take a Warm Bath

~ Listen To Your Favorite Music

~ Spend Time With Animals

~ Rest When Your Body Needs It

~ Use a Face Mask

"You don't need a perfect plan -- you just need a first step." <3

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