Emotional Regulation:

• Deep Breathing: Techniques like 4-7-8 breathing or diaphragmatic breathing can quickly calm your nervous system. There are many video options on you tube or google for this.

• Grounding Exercises: Practices like the 5-4-3-2-1 method to bring you back to the present moment.

     Notes:

     What are 5 things you can see? Look for small details such as a pattern on the ceiling, the way light reflects off         a surface, or an object you never noticed.

     What are 4 things you can feel? Notice the sensation of clothing on your body, the sun on your skin, or the               feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical               qualities.

     What are 3 things you can hear? Pay special attention to the sounds your mind has tuned out, such as a ticking       clock, distant traffic, or trees blowing in the wind.

     What are 2 things you can smell? Try to notice smells in the air around you, like an air freshener or freshly               mowed grass. You may also look around for something that has a scent, such as a flower or an unlit candle.

     What is 1 thing you can taste? Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus       your attention closely on the flavors.

• Journaling: Writing down your thoughts and feelings can help process emotions and identify patterns.

• Emotion Labelling: Simply naming the emotion you’re experiencing can reduce its intensity. - The feeling wheel can help with this- Feelings Wheel | Hale & Hearty

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Physical Activities:

• Exercise: Activities like walking, yoga, or weightlifting release endorphins and reduce stress.

• Progressive Muscle Relaxation (PMR): Tensing and then relaxing each muscle group can reduce physical tension and anxiety. Progressive Muscle Relaxation - Female Voice

• Body Scan Meditation: Focusing on each part of your body helps release tension and brings awareness. There are many options on you tube or google for this.

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Cognitive Strategies:

• Positive Self-Talk: Counter negative thoughts by challenging them or reframing them positively. (worksheet challenging negative thoughts might help)

• Mindfulness: Regular practice helps increase awareness and acceptance of the present without judgment.

• Self-Affirmation: Write or recite positive statements that affirm your strengths and capabilities.

• Gratitude Practice: Regularly note things you’re grateful for to cultivate a more positive thought pattern.

• Downplaying Worst-Case Scenarios: Gradually question whether an event is as bad as it feels, and identify your ability to cope even if it occurs.

• Separating from Thoughts: Notice negative thoughts as just mental events, not as truths. Phrases like “I am having the thought that…” help create distance and reduce the emotional impact.

• Identify Strengths: Reflect on past successes and strengths you’ve used, then leverage them to solve current problems.

• Perspective Shifting: Deliberately consider alternative ways to view a situation. For example, instead of seeing a mistake as failure, frame it as a learning opportunity.

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Creative Outlets:

• Art, Music, or Writing: Expressing yourself creatively can provide relief and foster a sense of accomplishment.

• Visualization: Imagining a peaceful place or your desired outcome helps reduce stress and increase motivation. There are many options on you tube or google for this.

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Social Support:

• Engage in Acts of Kindness: Helping others can shift focus and boost your mood.

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Practical Problem-Solving:

• Break Tasks Into Steps: Overcoming overwhelm by tackling challenges in small, manageable chunks.

• Time-Outs: Taking short breaks to reset before returning to a task.

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Soothing Techniques:

• Sensory Activities: Warm baths, soft blankets, or soothing music to engage your senses and calm your mind.

• Aromatherapy: Scents like lavender or eucalyptus can help you relax.