TIPS FOR COPING
BREATHING & SENSES
- 4-7-8 Breathing Breath in for a count of 4--Hold for a Count of 7- Slow, Long Exhale for a count of 8
- 3-3-3 Breathing Look around you and name 3 things you see; name 3 sounds you hear; move 3 parts of your body (wiggle fingers, stomp feet, bend knees)
- 5-4-3-2-1 Senses 5 colors you see, 4 sounds you hear, 3 textures to touch, 2 smells you smell, 1 thing you can taste
SOCIAL ANXIETY
https://www.helpguide.org/articles/anxiety/social-anxiety-disorder.htm
ACTIVITIES TO KEEP ALL AGES BUSY
PRE-SCHOOL AGE
Calm Down Jar
https://preschoolinspirations.com/6-ways-to-make-a-calm-down-jar/
Lavender Play Dough
http://www.superhealthykids.com/calming-lavender-play-dough/
Meditation for Kids
Breathing Techniques
MORE IDEAS
- Blowing Bubbles
- Calm, quiet music
- Squeezing stuffed animals, stress balls, or modeling clay
- Visualizing they’re on vacation
SCHOOL-AGE
- Sing out loud
- Paint it out
- Jump rope
- Blow bubbles
- Take a hot bath
- Shake a calm down jar
- Go for a run
- Create a vision board
- Go for a walk
- Squish some play dough
- Write in a journal
- Coloring
TEENAGERS
- Talk it out
- Draw
- Write
- Read
- Listen to music
- Exercise
- Focus on the positives
- Change up the setting- don’t stay in one room
- Reflect on what is stressing you out
ADULTS
- Admit that you’re anxious or angry
- Challenge your thoughts
- Release your anxiety or anger
- Visualize yourself calm
- Think it through
- Listen to music
- Change your focus
- Write it down
- Get some fresh air
- Fuel your body- Water, food, sleep
- Breathing techniques https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques#1
- Accupressure https://www.healthline.com/health/pressure-points-for-anxiety
- Relax your body- muscle relaxation techniques https://arthritis.org/health-
EMDRIA - WHAT IS EMDR?
Learn more, courtesy of EMDR International Association
National Suicide Prevention LifeLine
Call 1-800-273-8255
or Text HOME to 741741