Breathe - Take deep inhales and slow exhales to calm your body, Journal - Write down your thoughts and feelings in a notebook, Walk - Go outside and move your legs to clear your mind, Music - Listen to your favorite songs to boost your mood, Talk - Share how you feel with a trusted adult or friend, Draw - Use crayons or markers etc to express yourself with art, Stretch - Move your body slowly to help relax your muscles, Laugh - Watch something funny or talk to someone who makes you smile, Hydrate - Drink water to help your body and brain feel better, Read - Get lost in a book to escape and relax, Dance - Move your body to music to release your energy, Sleep - Get rest to recharge your mind and body, Hug - Wrap your arms around a stuffed animal or a loved one, Counting - Focusing and saying numbers slowly to ten when you are feeling overwhelmed, Color - Using art materials to fill in a page to feel calm and focused, Puzzle - Work on a ______ to distract and challenge your brain, Play - Spend time doing something fun just for you, Squeeze - You can do this to a stress ball when you feel tense, Listen - Pay attention to the sounds around you to stay grounded, Imagine - Think of your happy place like the beach or a cozy room, Snack - Eat something healthy to give your body fuel, Yoga - Try gentle poses to help your mind and body feel better, Sing - Use your voice to let out feelings through music, Mindful - Focus on the here and now without judgement, Reflect  - Think about what happened and how it made you feel, Grounding - Use your five senses to feel calm and safe in the moment, Visualize - Picture a peaceful or happy place in your mind, Affirmation - Say something positive about yourself even if it is hard, Reframe - Change how you look at a difficult situation in your mind, Distract - Do something else to take your mind of a problem, Gratitude - Think of something or someone you are thankful for, Routine - Stick to you daily schedule to feel more in control, Nature - Spend time outdoors to feel refreshed and clear your mind, Volunteer - Help someone else to feel connected and good inside, Podcast - Listen to stories or topics that interest or inspire you, Organize - Clean or arrange your space to feel calmer, Mantra - Repeat a short calming phrase to yourself when stressed, Meditate - Sit quietly and focus on your breathing or a calming word, Boundaries - Know when to say no to protect your feelings and time, Create - Make something new with your hands or imagination, Focus - Pick one thing to pay attention to and let go of distractions around you, Self Talk - Tell yourself something encouraging or comforting, Reset - Take a break to start with a fresh new mindset, Tense - Tighten and relax your muscles to release stress, Limits - Know how much is too much and when to pause or stop, Declutter - Get rid of things you do not need to feel less overwhelmed, Comfort - Do something that makes you feel cozy or cared for, Perspective - Try to see the situation form someone elses point of view, Tolerate - Sit with an uncomfortable feeling without reacting right away, Resilience - Bounce back after something hard or disappointing happens, Intention - Do something on purpose that supports your emotional well being, Decompress - Let go of built up stress by doing something calming, Altruism - Do something kind for someone without expecting anything in return, Processing - Take time to think through your emotions or experiences, Regulate - Notice and manage your emotional reactions to stay in control, Navigate - Figure out how to get through a tricky situation step by step , Insight - Understand something deeper about your feelings or behavior, Mindset - Choose to see a situation in a way that helps you grow, Authentic - Be true to who you are, even when it's hard, Tether - Find something or someone that helps you stay grounded during stress, Engage - Involve yourself in something positive to redirect your focus, Containment - Keep overwhelming emotions in a safe mental space until you are ready to handle them, Acceptance - Acknowledge your feelings or situation without trying to change it right away, Resetting - Pause and restart mentally or emotionally when you are feeling off track, Curiosity - Approach your feelings with questions instead of judgement, Prioritize - Decide what matters most and focus your energy there, Detach - Take a step back emotionally from something that feels too heavy, Compromise - find a middle ground when there is a disagreement, Neutralize - take the sting out of a big emotion by using a calming strategy, Assert - Speak up for your needs in a respectful and confident way, Validate - Let yourself or someone else know its okay to feel that way, Interpret - Figure out what your emotions are trying to tell you, De escalate - Lower the intensity of a stressful moment before it gets worse, Soothe - Use calming techniques to comfort yourself during stress, Communicate - Use words clearly to express what you need or how you feel, Balance - Give time and energy to what matters including self care, Empathize - Try to understand how someone else is feeling even if you are not going through it yourself, Self Advocate - Speak up for your needs and rights in a respectful way, Normalize - Recognize that your feelings are valid and that other may feel this way too, Channel - Turn strong emotions into action like art writing or movement, Dispute - Challenge a negative or untrue thought in your mind, Grounding - Using your senses to reconnect with the present moment, Empower - Remind yourself that you have choices and strength even when it is hard , Reassure - Tell yourself or someone else that it is going to be okay, Guided Imagery - Close your eyes and picture a safe or peaceful place in your mind, Opposite Action - Do the opposite of what your feeling tells you to do (like being kind when you are angry), I Feel Statements - A way to say how you feel without blaming others, Problem Solving - Break a problem into steps and find one small thing you can try, Body Scan - Pay close attention to each part of your body to notice tension and relax it, Validation - Let yourself or someone else know their feelings make sense and are okay, Safe Person - Talk to someone you trust when you are having a hard time, Check In - Ask yourself how am I feeling right now so you can decide what to do next, Swimming - Cool off your body and your mind in the water, Gardening - Dig plant and watch something grow it can help you feel calm and proud, Cloud Watching - Lay back, breathe, and see what shapes you can see in the clouds in the sky, Star Gazing - Look up at the stars at night and breathe deeply to gain perspective, Sand Play - Scoop, dig, and shape sand to help you destress, Watching a Sunset - Slow down and breathe while watching the colors of the sky change, Videogames - Play your favorite game on a console or on the internet to destress,

Therapy Skills & Coping Activities

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