Exhale for 8 seconds ‘through your mouth GROUNDING TECHNIQUE © tings yen ne OE ing: yu cen teash BS © ving guerre things you con sel @ thing you can taste THOUGHT CHALLENGING (hati the evidence that this thought i true? Uuhat is the het would tl uhat would friend ray abeut my thought? Am 1001 sure that will happen? le seimpertent that my future depends on it? hati the wort thot eeu hoppen? It dd happen what eeu do te cope wither handle it? ‘tem judgment bosed on the wey | ea instead of Facts? ‘le there any woy ight view tht ine psitive way? ALM DOWN QUICKLY Tp te Tonos ling yr rath pl you forint watered alga or puck og eo wate yur ‘geod cha Ha fr 0 cod fy tar eee OE Tea rin gages arc ny for hr wie ) Psd rshig tant dali your bly Sow yr pce ot ‘ln si eng wy au on rag oe tr por tinal rt ts ely thane at ra alent hiring it or bal dalyIMAGINE YOUR ANXIETY AND EMOTIONS AS A WAVE Soy to youre om feeling anxcut om Feling Imagine thote Feelings lke waves inthe ocean You cant stop ce streng wave from coming towards you Den't try te get rid cf the emotion or push it away, Don't bleck or suppress it. Alternatively dent held ento iter amplify it Ietead, Fide the wave of emotion at nd geet, THOUGHT DEFUSION Sit quietly and relax while breathing deeply, Notice your thoughts and then ebserve them ‘coming and gong one by one - without getting attached te them nage them drifting ewey lie clouds or drifting doun a stream. Observe your thoughts without judging them er heding ‘onto them Just watch them come and go QUESTIONS TO ASK ‘OUha eon entre? Of ate ight now? ‘© ho might be able te halp ma? ‘Pow evel sucessfully deat with situation ike thin the pos? ‘© herein i body do felony? ‘Uhl’ the best, wert end mest realistic tcenerie thet isl pla cut? ‘© Ul angthing chonge i wery about it? ‘Uthat’ ene sl step Icon take right nou to Fea better? BAND-OF-LIGHT MEDITATION Teke a seat and plant your feet onthe Fleer. Bring _yourettenten to your body Envision @ band of light ‘that encircle the tep ef your head and souly mover down your bed al the way te your tees. Nete any ealngs you con detect in your bedy. ne matter thew smal ogine tht the light gives you warmth ‘nd relaxes every mele in your bodyCATEGORIES For the eategeries below, think of 3 tems or names, nres of books Languages ie ae eae Movies Sports Things that are yellow Elgtronice School supplies Ty shows Reptiles Things that float Fare animals Ocean creatures Song titles Celebrities Hobbies Board gomet Things that fy TRACING Trace th swe below with your Finger Breathe ia slouly through your nese and cut through your mouth et yeu troce COPING STATMENTS justo Fealing, i wl pos "1 de not need to Fix my Felingy |G Wet all thoughts ere true er fects” © "Tom tafe and im ging tobe alright” © "Twi stay present ond ground mite” |G This Fealng is uncorferteble but natural” ‘2 "Lean cope with thi, to streagr than | hink” |G This Felng ie «reminder to take deep breath’ O'My thoughts ond Felings donot always reflect reality” PROGRESSIVE MUSCLE RELAXATION ‘ibook re doin coral psiton Far anh ra fh body Titad lo, ee yur une ih at a eh pit fren Ho (he tnen fr Den he ase th tenn edn the {est raleatnn fers ro th ogo ose FCT Cot yer ta hye your ot, thn ale ha CALS Pen er yout that hae is Se gtr hi ha at tan ToRs0 bday hn rae erence ft Sw yr ‘at 0) Syme Stor sa anCOLORS Name each of the eclers below For each of the coors above, (eck for items ia the room ‘that are the some ecler Alternetively, lok around cand name the color ofS items IMAGERY Think ofa place that’s calming Fr you This ecu be at the beach ine Ferast, erat home Imagine being in tht soe place. © What do you re? ‘what can you touch? What can you Wuhat can you heer? How de you Fea? Fer example, i you ore on 2 mountain imagine that you can feal the sun en your Face end the cee! breeze. lean inte the experienc, breathe degpy ond relox Inhle through your nese For seconds 4 say TECHNIQUE ener Weld yorbeath fer 4 ends spony mak PH exhale threugh your mouth Fe GIVE YOURSELF A HUG Sit or stand up tall reach the ereun oF your head te ‘the ty, releate your shoulders and open your hear. Tek «big deep breath end vow open your eres ‘end open them wide, Then weep them areund youre From ide te side ‘Grab your cun shoulders and tuck your chin towards Your chest- end give youre @Ful-on hug. You can ‘lo rock side-to-side while hugging youve. Thre it ‘ne wrong wey to do tht!DRAW AROUND YOUR FEET IN YOUR MIN Place your feet en the greund and in end using your imaginary penel/pen, ; slowly go up the side of your CR “teat yor pinky oe row {/ alte al pa back toward the hes. Repeat cn the ether Foot. You can alee tiggle your Lees inside your shoes when stressed WAYS TO SELF-SOOTHE lew cept user ster © Deethoga ey 0 aria ate an ce bk 0 Teleenernbath ha pep in © Dereathing row ier tomune 1 Urea pea Cokin searing bk Leigh seh comedy) 0 aad abonagson 0 De yur nal Gefereuchleg Gate thaye © Jon bed Teach enehingenfertng © Deyeon| © Orion (©The pa ged at 0 Go fer ade nh ely tet ehcten isthe Wihow © Came nla Spend tne wth frends OMe Tool © Panevacatn GRATITUDE PROMPT hats semething that youre locking Forward to? What's inple pleature that youre grateful for? Open the doer or windew end lok outside What's something youre grateful Fer outside? Uhat's an eecomplshment youre proud of? hats a perseson that maker yeu life eater? what's xemething or tomeene that maker you Fea safe? OUhat rts, cuther, er music hat mistake er Fare are you grateful for? hat skill do you have thet youre grateful 1 CANNOT CONTROL The: See ete No) B Comte ty Poo urite about 3 things youre grateful for today, re you grateful fer? fer? circumstances Tom deat