Tools for Coping
Below are several coping skills that students can use.
- Grounding technique (5,4,3,2,1)
- What are 5 things you can see? (look for small details, patterns on the ceiling, an object you never noticed before)
- What are 4 things you can feel? (sensation of clothing, sun on the skin, feeling of the chair you are sitting on, pick up an object and examine the weight, texture, and physical)
- What are 3 things you can hear? (pay attention to sounds your mind has tuned out, such as a clock, the air, a fan, or trees blowing in the wind)
- What are 2 things you can smell? (air freshener, mowed grass, flower, candle, perfume)
- What is 1 thing you can taste? (carry gum, candle, small snacks. Pop one in your mouth and focus on flavors and texture)
- Aim to practice 15-30 minutes, during a time and place with no interruptions, silence your phone and other devices.
- Sit in a chair or the floor with a cushion for support.
- Straighten back but not too stiff.
- Gaze at a point in front of you with the soles of your feet on the ground, if on the floor, cross legs.
- Let your arms fall naturally, with palms resting on thighs.
- Awareness of breathing- when thoughts become present, bring your focus back to the present moment by focusing on breathing. Notice the sensation of air passing through your nose and mouth… continued…
- Deep Breathing
- Feeling sad is normal. How to work through it.
- Promote social support systems. Good communication by reaching out to those you care about.
- Medication management is an option.