It is helpful to have varied coping tools to help you to ground

yourself in the present moment, feeling calmer and more centered.

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There are many ways to activate a mental reboot, such as...

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TIPP

Temperature, Intense Exercise, Paced Breathing, and/or Progressive Muscle Relaxation

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Cold Temperatures

Place something cold against your forehead, face, neck, or armpits: cold water, ice cubes, etc.

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Grounding Exercises

Focus your attention on your five senses, one at a time (see, hear, touch, taste, smell)

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Mindful Breathing

Deep, slow, paced breathing exercises, such as box breathing

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Rhythm Regulates The Brain

Any patterned, repetitive, and rhythmic activity will be calming:

walking, singing, dancing, music, running, playing catch, paced breathing, etc.

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Talk to Someone

Don't go it alone. Reach out to a trusted adult, friend, therapist, or hotline/211

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Do What Works

What has helped you feel better in the past? Try out those helpful tools again.

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Make a Coping Toolkit 

Your toolkit can include any helpful, healthy supports and tools: index cards with helpful coping strategies, a calming playlist, essential oils, lotion, sensory tools like a stress ball or massage roller, pictures, coloring books, and people to call.

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