“In the Moment” Coping Skills

Try these tips when you’re stressed, anxious, mad, hurt, upset, or need a break.

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• Practice 4-7-8 breathing
  • Breath in for a count of 4, hold for a count of 7, and breathe out for a count of 8
• Alternately tense and relax your body
• Rest your head on a table or desk briefly
• Grounding
  • Name 5 things you can see, hear, feel, smell
• Practice positive self-talk
  • “I can handle this. I am okay.”
• Think of a place you’ve felt safe in the past
  • Take a moment to close your eyes, take a few deep breaths, and visualize the place.
• Hold a stuffed animal or blanket or pillow
• Count slowly backward from 100
• Give yourself a tight hug
• Squeeze a squishy ball
• Tell yourself thoughts are just thoughts
• Touch an object close to you and focus on the sensations
• Concentrate on a smell or a taste
  • Your favorite candle or a mint