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Distraction
Watch a movie/show
Create art - paint, doodle, draw, sculpt
Play a game
Read
Talk to Someone
Shopping
Doing your make up
Listen to music
Do a craft
Organize or clean
Do a puzzle
Garden
Play a video game
Play with pets
Facetime/call a friend
Self Care
Taking a shower
Lighting a candle
Wearing comfy clothes
Personal hygiene
Painting nails
Talking to friends and family
Sleeping
Eating and hydrating
Meditating
Joyful movement
Journaling
Going out by yourself to a shop or restaurant
Drinking tea
Grounding
Art
Deep breathing
Smell essential oils
Sit Outside
Take a walk
Putting your head under water
Ice on your eyes
Yoga
Meditate
5-4-3-2-1 senses
Watching clouds in the sky
Laying down on the floor
Feeling different textures
Watching a body of water
Observing birds
Caring for plants
Tracing your palm
Weighted blanket
Listening to calm music
Count things around you
Drinking tea
Thought Challenge
Pros and cons list
ED/Healthy Self dialogue
Imagine letting go of thoughts
Text a support person
Talking to a therapist
Wise mind
Fact check
Find exceptions of your situation
What would you say to a friend?
Write a goals list
Create a mindmap
Socratic questioning sheet
Emotional Release
Crying
Throw ice cubes
Punch pillows
Screaming (in an approbate setting)
Cold shower
Writing down feelings
Stomping outside
Painting
Dancing
Throwing water balloons
Processing with someone
Progressive muscle relaxation
Distress Tolerance
STOP skill
(Stop, take a step back, observe, proceed)
IMPROVE
Turning the mind
WISE mind
Radical acceptance
TIPP (temperature change, intense burst of movement, paced breathing, paired muscle relaxation)
Pros and cons list
Self soothe with senses
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