THREE THINGS TO DO:
Name
-Recognize and name the source(s) of where the pressure or
stress is coming from.
-You can only manage what you can identify in life. When you
name the issue, you can start taking control of it.
Cope
-Coping just means managing the pain or emotions as they come up.
-Look at the list of coping skills below and on the back, circle a couple
that will work for you, and then try using those to help you manage
any strong emotions as they come up.
Tell
-Share with your parents, a JHM leader, or trusted friend what you
are feeling and thinking.
-Don’t try and go through your pain alone! Bring someone else in to
help you navigate what you are experiencing.
-Recognize and name the source(s) of where the pressure or
stress is coming from.
-You can only manage what you can identify in life. When you
name the issue, you can start taking control of it.
Cope
-Coping just means managing the pain or emotions as they come up.
-Look at the list of coping skills below and on the back, circle a couple
that will work for you, and then try using those to help you manage
any strong emotions as they come up.
Tell
-Share with your parents, a JHM leader, or trusted friend what you
are feeling and thinking.
-Don’t try and go through your pain alone! Bring someone else in to
help you navigate what you are experiencing.
COPING ACTIVITIES
To calm yourself down:
-Breathe in and count to four, breathe out and count to four.
-Talk a walk and focus on sights and sounds
-Imagine your favorite place in the world
-Say encouraging or calming truths out loud
-Say the alphabet slowly
-Count down from 20
-Run water over your hands
-Make a fist and release it - repeat
-Take a shower or bath
-Drink some water
To distract yourself:
-Write a story
-Do a puzzle
-Bake or cook something
-Do something nice for someone else
-Read something
-Clean or organize something
-Rearrange or decorate your room
-Play with a pet
-Play a board game, card game, or video game
-Watch your favorite show or movie
-Hang out with a friend
-Start a new hobby or build something
-Do one of your favorite things
-Do something that makes you laugh
Physical things to do to relieve stress:
-Squeeze something
-Rip paper into tiny pieces
-Pinch bubble wrap
-Shuffle cards
-Make something
-Hold something to fidget with
-Exercise
-Punch a safe surface (pillow, punching bag, bed, etc.)
-Jump on a trampoline
- Skateboard
-Go swimming
Tools to help you process your emotions:
-Describe your feelings as a color
-Draw a picture of how you feel
-Write down any thoughts or feelings in a journal
-Talk to someone about how you’re feeling
-What can you control vs. what can’t you control?
-Ask yourself some questions - why are you feeling the way you are?
-Breathe in and count to four, breathe out and count to four.
-Talk a walk and focus on sights and sounds
-Imagine your favorite place in the world
-Say encouraging or calming truths out loud
-Say the alphabet slowly
-Count down from 20
-Run water over your hands
-Make a fist and release it - repeat
-Take a shower or bath
-Drink some water
To distract yourself:
-Write a story
-Do a puzzle
-Bake or cook something
-Do something nice for someone else
-Read something
-Clean or organize something
-Rearrange or decorate your room
-Play with a pet
-Play a board game, card game, or video game
-Watch your favorite show or movie
-Hang out with a friend
-Start a new hobby or build something
-Do one of your favorite things
-Do something that makes you laugh
Physical things to do to relieve stress:
-Squeeze something
-Rip paper into tiny pieces
-Pinch bubble wrap
-Shuffle cards
-Make something
-Hold something to fidget with
-Exercise
-Punch a safe surface (pillow, punching bag, bed, etc.)
-Jump on a trampoline
- Skateboard
-Go swimming
Tools to help you process your emotions:
-Describe your feelings as a color
-Draw a picture of how you feel
-Write down any thoughts or feelings in a journal
-Talk to someone about how you’re feeling
-What can you control vs. what can’t you control?
-Ask yourself some questions - why are you feeling the way you are?