Box Breathing

Used by the elite Navy SEALs to help them stay calm and
make good choices during top secret missions.

1 2 3 4

4 1

3 2

2 3

1 4

4 3 2 1

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 4•7•8 Breathing
2 3
1 4

4 5
3 6

2 7

1
4 5
3 6

2 7

1 8

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 5 Finger Breathing
Use your pointer finger to trace around your other hand
as you slowly take deep breaths in and out.

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 Figure 8 Breathing

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 Belly Breathing

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 Muscle Relaxation
Sit or lie down. Close your eyes if you’re comfortable doing so.
Tighten and relax one muscle area at a time. As you breathe in, tighten
the muscle for 3-5 seconds. Then breathe out and release all the
tension in the muscle. Repeat, and then move on to the next muscle.

Eyes scrunched, tight smile

1 Open mouth wide

2 Pull head back (carefully)

Raise shoulders to ears
3
Right fist Left fist
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6 5 5 6
7
Right bicep Left bicep
8
Chest forward, Expand chest
touch shoulder and belly all
blades together the way

9 9
Legs and seat

Curl right toes

10 10 Curl left toes

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 Take a Walk

Can I please
pace in the back
of the classroom?

Can I please
go for a walk?

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 Diving Response
Submerge your face in cold water for
a few seconds (or splash your face).

Your heart rate will You will take slower,

slow down, deeper breaths,
helping your body helping your body to
to calm down. calm down.
CAUTION: Don’t do this if you have
heart problems. It really slows your
heart 10-30%.

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Count to Calm

Count to 10
(or more)

Count backwards
from 10 (or more)

Count all the

objects you see
of a certain color

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5•4•3•2•1 Grounding
This activity helps you to calm down by focusing your attention
on your senses in the present moment instead of the thoughts
and feelings that are bringing you distress.

Name 5 things you can SEE

Name 4 things you can FEEL

Name 3 things you can HEAR

Name 2 things you can SMELL

Name 1 thing you can TASTE

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 Mindful STOP
STOP is a way to create a “mindful moment” when you need it most, a
way to turn your brain off “autopilot mode.” It’s easy to get caught up
in all the stresses and activities of daily life. STOP is a ritual where we
pause, check in with ourselves, and move on with more intention.

Stop
whatever you’re doing. Just pause for a moment.

Take a few breaths

Your breath is an anchor to the present moment. Let it draw
your attention to right here, right now.

Observe
your experience just as it is. Notice where your mind is, what
you feel, what you’re doing.

Proceed
mindfully, with intention. Use what you learned during your
check-in to respond instead of reacting to what’s happening.

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 Positive Self-Talk
CHALLENGE negative thoughts and REFRAME unhelpful ones.

REALITY CHECK ALTERNATE

Are my thoughts based on facts? EXPLANATIONS
Am I jumping to negative Are there other ways to look at
conclusions? the situation?
How can I find out if my thoughts If I were thinking positively, how
are accurate? would I perceive this situation?

PERSPECTIVE GOALS
Is this situation really as bad as I Does this thinking help me reach
think it is? my goals?
What is the worst thing that could What can help me solve the
happen and how likely is that? problem?
What is the best thing that could What can I learn from this
happen? situation?
Will this matter in five years?

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Focus Your Energy
ON WHAT YOU CAN CONTROL OR INFLUENCE

CIRCLE OF
CONTROL
What we can directly
control

CIRCLE OF
INFLUENCE
Concerns that we can do
something about

CIRCLE OF
CONCERN
Wide range of concerns
that we can’t do anything
about right now

You can control

WHAT YOU WHAT YOU WHAT YOU

SAY DO FOCUS ON

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 Practice Gratitude

What What
are you made you
grateful for smile or laugh
today? today?
What
about today
has been
better than
yesterday?
What is What people
something are you
you're looking thankful for
forward to? today?
What wins
(big or small)
can you
celebrate
today?
Who made
What are your
a positive
favorite
impact
moments
in your life
from today?
recently?

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 Talk It Out
Share your thoughts and feelings with a trustworthy,
caring person who will really listen to you.

FRIEND
COUNSELOR
TEACHER
COACH
FAMILY MEMBER
THERAPIST
SUPPORT GROUP

CRISIS TALK/TEXT SERVICES

Free, confidental, and available 24/7.
Crisis Text Line — Text MN to 741741
www.crisistextline.org
You will quickly (typically in 5 minutes or less) be connected with a
crisis counselor who can support you with any painful emotion.
National Suicide Prevention Lifeline — 1-800-273-8255
Chat online: www.suicidepreventionlifeline.org/chat
A national network of local crisis centers that provides emotional
support to people in suicidal crisis or emotional distress.
The Trevor Project — Call 1-866-488-7386 | Text START to 678678
Chat online: www.thetrevorproject.org/get-help-now
A crisis service aimed at supporting LGBTQ+ youth.

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 Take a Break
Give yourself time and space to calm down.

Excuse me,
can I take a
break please?

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Change Your Audio

Nature
Sounds

Calming
Music

Noise
Blocking

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Noise Blocking
Headphones

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 Set Boundaries

What
questions
and topics are What possessions
okay? Do they vent can be shared and What amount of
to me or do they how are they contact, plans, and
“emotionally dump”? treated? favors is okay?

EMOTIONAL MATERIAL TIME

What
Are proximity,
my thoughts, touch, and
values, opinions, comments about
and beliefs my appearance
treated as valid? are okay?

MENTAL PHYSICAL

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 Treat Yourself

favorite playlist pet snuggles podcasts

hot bath scented candle good book

play games comfort food funny videos

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