A: Affirmations with Action
Combine affirmations with physical movement, such as repeating “I am safe and strong” while squeezing a stress ball or pacing.
B: Butterfly Hug (Somatic Therapy)
Cross your arms over your chest and tap alternately on your shoulders to self-soothe and ground.
C: Count and Scan (CBT)
Count backward from 100 by sevens while scanning your surroundings for objects of specific colors to distract and regulate.
D: Diaphragmatic Breathing (Polyvagal Theory)
Breathe deeply into your belly, focusing on a slow inhale (4 counts), hold (4 counts), and exhale (8 counts).
E: Emotion Labeling (Emotion-Focused Therapy)
Name your emotion out loud: “I feel anxious because I am worried about tomorrow.” This helps externalize and process feelings.
F: Five Senses Check-In (DBT)
Identify something you can see, hear, touch, smell, and taste to anchor yourself in the present.
G: Grounding Through Texture (Occupational Therapy)
Hold or touch objects with different textures (e.g., a soft blanket, rough stone) to shift focus and self-soothe.
H: Hand-Warming Technique (Polyvagal Theory)
Imagine warming your hands by a fire, visualize heat spreading through your body, signaling safety to your nervous system.
I: Ice–Dive Technique (DBT)
Hold an ice cube or splash cold water on your face to activate the dive reflex, slowing your heart rate and reducing anxiety.
J: Journaling for Release (CBT)
Write down your thoughts and feelings rapidly for five minutes without stopping, then rip up the paper to release tension.
K: Kneeling Rest Pose (Somatic Therapy)
Get into a child’s pose (yoga) to relieve tension, stretch your back, and connect to your body.
L: Laughter Break (Behavioral Therapy)
Watch a funny clip, mimic laughing, or practice laughing intentionally to release endorphins.
M: Muscle Tensing and Releasing (Somatic Therapy)
Starting from your toes, tense and release muscle groups up your body to release pent-up stress.
N: Name Your Inner Critic (CBT)
Identify and name the negative inner voice (e.g., “Judgy Janet”), then challenge its statements logically.
O: Orient to Safety (Polyvagal Theory)
Look around your space and find five items that remind you of safety or comfort, like family photos or favorite objects.
P: Progressive Rocking (Occupational Therapy)
Sit in a chair and rock slowly forward and backward to soothe your nervous system.
Q: Quiet Visualization (CBT)
Close your eyes and picture a peaceful place or memory, imagining every detail vividly.
R: Rhythmic Drumming (Polyvagal Theory)
Tap your hands rhythmically on your thighs or a drum to regulate your heart rate and breathing.
S: Self-Compassion Pause (Emotion-Focused Therapy)
Place a hand on your chest and say, “This is hard, but I am doing my best. I am here for myself.”
T: Thought Stopping with Humor (CBT)
When intrusive thoughts arise, imagine them spoken in a cartoon character’s voice to reduce their power.
U: Upbeat Playlist (Behavior Therapy)
Create and listen to a playlist of energetic, happy songs that make you want to move or sing along.
V: Vagal Breathing with a Straw (Polyvagal Theory)
Breathe out slowly through a straw to stimulate the vagus nerve and calm the nervous system.
W: Weighted Blanket Hug (Occupational Therapy)
Wrap yourself in a weighted blanket for deep pressure therapy to calm anxiety or frustration.
X: “X Marks the Spot” (DBT)
Trace an “X” on the palm of your hand with your finger, focusing on the sensation to redirect thoughts.
Y: Yawning Stretch (Somatic Therapy)
Intentionally yawn and stretch your arms wide to release tension in your chest and shoulders.
Z: Zen Counting (DBT)
Count your breaths slowly, focusing only on the rhythm, up to 10, then start again.
