Here's what you can do when you're asking yourself...
What can I do when I just can’t take it anymore???
1.) Breath Deeply
-Practice basketball breaths: breathe deeply IN, and breathe deeply OUT (10 times)
-Blow bubbles (if you don't have any you can find them for $1 at a dollar store!)
-While you’re practicing basketball breaths remind yourself to “relax.”
2.) Relax your Muscles
-Do the “Lemon”: make two fists at your sides like your squeezing lemons and hold for 7 seconds then release for 10 seconds.
-Take a “Happy Break”: smile for 2 minutes straight. DON’T STOP SMILING!!!! (Smiling releases endorphins that counteract and diminish stress hormones)
-Do the “Fly”: Scrunch all of the muscles on your face together as if there is a fly on your nose. Hold there for 7 seconds and release for 10 seconds.
3.) Visualize a Peaceful Scene: Close your eyes and picture the most relaxing place on earth for you. Don’t stop thinking about it. Notice what you see, smell, taste, feel, and hear.
4.) 60-Second Reality Check: Ask yourself...
-Does what happened really matter to me?
-In the grand scheme of things, how big a deal is it? Is it likely to seem like a catastrophe tomorrow? How about in a week?
-Am I taking this too personally? If I react now, will it probably help or make matters worse?
-Would it make sense to take time to think through the situation, then decide how to react?
-Are my thoughts/actions helping me or hurting me right now? Is what I’m telling myself about the situation accurate or am I jumping to conclusions?
As you answer the questions, don’t try to talk yourself out of feeling the way you do. Instead, reflect on how you really see the situation. By avoiding impulsive, stress-induced reactions, you can choose a wise response.
5.) Take a Self Timeout: Preoccupy your mind by taking a 5 minute break by walking around, exerting some energy, or doing something relaxing (drawing, writing etc).
How can I make my days better?
1.) Identify your Obstacles/Strengths: Everyone has obstacles or things that make life harder. But everyone also has strengths that can help them overcome these hardships. List all the obstacles you have and all the strengths that can help you overcome your obstacles. Then PRACTICE!!! PRACTICE!!! PRACTICE!!!
2.) Timeline Activity: Map out what you do during the day as you do it and when you hit a rough patch mark it with an “X” and tell yourself that’s the part of your day when you’re going to “start over.” Think about your coping skills and begin to use them. Think about what coping skills you could’ve used when you hit the rough spot and remember to use them for the rest of the day and in days to come.
3.) Remember the “Power of People”: If you need extra help, ask. Trusted adults and friends can help you when you’re struggling.
What can I do when I just can’t take it anymore???
1.) Breath Deeply
-Practice basketball breaths: breathe deeply IN, and breathe deeply OUT (10 times)
-Blow bubbles (if you don't have any you can find them for $1 at a dollar store!)
-While you’re practicing basketball breaths remind yourself to “relax.”
2.) Relax your Muscles
-Do the “Lemon”: make two fists at your sides like your squeezing lemons and hold for 7 seconds then release for 10 seconds.
-Take a “Happy Break”: smile for 2 minutes straight. DON’T STOP SMILING!!!! (Smiling releases endorphins that counteract and diminish stress hormones)
-Do the “Fly”: Scrunch all of the muscles on your face together as if there is a fly on your nose. Hold there for 7 seconds and release for 10 seconds.
3.) Visualize a Peaceful Scene: Close your eyes and picture the most relaxing place on earth for you. Don’t stop thinking about it. Notice what you see, smell, taste, feel, and hear.
4.) 60-Second Reality Check: Ask yourself...
-Does what happened really matter to me?
-In the grand scheme of things, how big a deal is it? Is it likely to seem like a catastrophe tomorrow? How about in a week?
-Am I taking this too personally? If I react now, will it probably help or make matters worse?
-Would it make sense to take time to think through the situation, then decide how to react?
-Are my thoughts/actions helping me or hurting me right now? Is what I’m telling myself about the situation accurate or am I jumping to conclusions?
As you answer the questions, don’t try to talk yourself out of feeling the way you do. Instead, reflect on how you really see the situation. By avoiding impulsive, stress-induced reactions, you can choose a wise response.
5.) Take a Self Timeout: Preoccupy your mind by taking a 5 minute break by walking around, exerting some energy, or doing something relaxing (drawing, writing etc).
How can I make my days better?
1.) Identify your Obstacles/Strengths: Everyone has obstacles or things that make life harder. But everyone also has strengths that can help them overcome these hardships. List all the obstacles you have and all the strengths that can help you overcome your obstacles. Then PRACTICE!!! PRACTICE!!! PRACTICE!!!
2.) Timeline Activity: Map out what you do during the day as you do it and when you hit a rough patch mark it with an “X” and tell yourself that’s the part of your day when you’re going to “start over.” Think about your coping skills and begin to use them. Think about what coping skills you could’ve used when you hit the rough spot and remember to use them for the rest of the day and in days to come.
3.) Remember the “Power of People”: If you need extra help, ask. Trusted adults and friends can help you when you’re struggling.