30. Participate in an enjoyable activity 20. Count back from 100 by 5's 4. Sit with your back against a wall and scan the room 29. Move to a quieter space 18. Go to a community center 6. Listen to calming music or nature 12. Journal or write down thoughts 1. Take 5 slow deep breaths 13. Create a simple daily routine 2. Take a short walk 23. Set a timer and start one task 28. Step outside for fresh air away from screens 24. Progressive muscle relaxation 14. Remind yourself: “I am home. I am safe now." 19. Close your eyes and focus on breathing 3. 5-4-3- 2-1 grounding technique 22. “Is this a fact or a feeling?" 21. Focus on current surrounds 15. Light exercise for 5-10 minutes 25. Clean or organize one small area 5. Engage your hands in activity 9. Write a to-do list 16. Pause for 2 minutes before switching tasks 7.Reach out to support 26. Use a crisis or support line 8. Guided meditation 27. Reframe negative thoughts 30. Participate in an enjoyable activity 20. Count back from 100 by 5's 4. Sit with your back against a wall and scan the room 29. Move to a quieter space 18. Go to a community center 6. Listen to calming music or nature 12. Journal or write down thoughts 1. Take 5 slow deep breaths 13. Create a simple daily routine 2. Take a short walk 23. Set a timer and start one task 28. Step outside for fresh air away from screens 24. Progressive muscle relaxation 14. Remind yourself: “I am home. I am safe now." 19. Close your eyes and focus on breathing 3. 5-4-3- 2-1 grounding technique 22. “Is this a fact or a feeling?" 21. Focus on current surrounds 15. Light exercise for 5-10 minutes 25. Clean or organize one small area 5. Engage your hands in activity 9. Write a to-do list 16. Pause for 2 minutes before switching tasks 7.Reach out to support 26. Use a crisis or support line 8. Guided meditation 27. Reframe negative thoughts
(Print)
30. Participate in an enjoyable activity
20. Count back from 100 by 5's
4. Sit with your back against a wall and scan the room
29. Move to a quieter space
18. Go to a community center
6. Listen to calming music or nature
12. Journal or write down thoughts
1. Take 5 slow deep breaths
13. Create a simple daily routine
2. Take a short walk
23. Set a timer and start one task
28. Step outside for fresh air away from screens
24. Progressive muscle relaxation
14. Remind yourself: “I am home. I am safe now."
19. Close your eyes and focus on breathing
3. 5-4-3-2-1 grounding technique
22. “Is this a fact or a feeling?"
21. Focus on current surrounds
15. Light exercise for 5-10 minutes
25. Clean or organize one small area
5. Engage your hands in activity
9. Write a to-do list
16. Pause for 2 minutes before switching tasks
7.Reach out to support
26. Use a crisis or support line
8. Guided meditation
27. Reframe negative thoughts
