Letting it out PHYSICALLY

• Scream as loud as you can
• HIT a cushion / punch bag / throw a cushion against a wall
• Smash a water melon
• Kick a football against a wall
• Squeeze ice really hard
• Squeeze a stress ball
• Tear up a newspaper/phone directory
• Play loud music and dance energetically – be as wild as you like
• Draw on the place you want to cut with red marker pen, fake blood or watered down food colouring
• Spend some energy – go for a walk/swim/go to the gym/ride a bike/go running

Trying to work out how you’re feeling…

• Ask yourself “Do I feel ANGRY?’ ‘Do I feel anxious?’ ‘What about?’
• Write a letter to someone you’re angry with (hurt by etc.) saying how you feel (No need to send it.)
• Write a list of your achievements
• Write a letter to yourself saying ‘I love YOU because….’
• Make a list of things you’re thankful for
• Make a wish list

Talking about it….

• Talk to a friend
• Call the Samaritans or other helpline
• Allow yourself to cry (if you can)
• Use the Young Minds texting service

Comforting yourself…

• Have a bath or shower
• Use aromatherapy oils
• Eat chocolate (or whatever)
• Have an ‘emergency box’ with whatever helps you cope
• Massage your hands / arms / feet (or the area you want to harm)
• Stroke a pet / cuddle a teddy
• Paint your nails / Have your hair done
• Meditate / yoga

Using your creativity

• Draw / paint / collage / paper mache / finger paint / sculpt in clay – to express what your feelings
• Write a poem / story / song / joke / autobiography / parody / musical
• Write a DIARY / journal or read old diaries (unless there might be triggers)
• Scribble a word again and again to say how you’re feeling e.g. ‘lonely’, ‘angry’
• Deface a magazine (preferably your own)
• Paint with red paint using your fingers
• Take some photos
• Play an instrument / Sing to music as LOUD as you can
• Put on music which expresses how you are feeling
• Write out the soundtrack to your life if it were a film
• Imagine a colour which expresses your feelings then change it in your mind to another colour
• Make a memory box / scrapbook
• Write an alternative ending to a story
• Watch a foreign language channel and make up your own interpretations
• Create your own cartoon characters / legends
• Create a SECRET CODE

• Notice what you are thinking
• Notice what you are feeling
• Practice focused, deep breathing: try breathing in for 4 counts and breathing out for 4 counts for a few minutes.
• Practice a grounding technique
• Talk to somebody about your worries
• Practice a distraction technique: go out for some fresh air/play a game/watch a funny video/do some exercise for 15 minutes

• Notice what you are thinking
• Notice what you are feeling
• Practice a grounding technique
• Talk to somebody about your worries
• Practice a distraction technique: go out for some fresh air/play a game/watch a funny video/do some exercise for 15 minutes
• Use self care tools
• Try to stick to routines like a regular wake up time and bed time
• Contact a helpline like CAMHS or Kooth.com

• Talk to somebody that you trust to share how you are feeling
• Ask for help from school and family to help you with managing your work load/any areas you are struggling with
• Ask for support with organising your time/with what you are finding difficult
• Make a timetable of when you will do work at home
• Practice breathing exercises, grounding techniques to support you.

Grounding skills

• Refocus your attention – try to concentrate hard on something in your environment – look at the colours, shapes, textures and describe it in detail in your head
• Find a grounding object which you can carry around and use when you “space out” to bring you back to the present
• Find something that has a relatively strong smell to use as it can very powerful in bringing you back to the present: e.g. Tiger balm
• Play a game on your phone
• Stamp your feet
• Do a breathing exercise