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F.E.A.R. is an acronym to help remember the steps to managing our emotions. Scroll down to learn the F.E.A.R. acronym!

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Try a Crossword puzzle!

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Play an instrument!

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Engage your mind, body, and spirit with Taiji! (also know as Tai Chi)

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Read a book and dance! 📚🕺

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Dance!

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My Tip on what to do to de-stressed Covid 19.mov

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Keep busy & active! (and TicTok!) 🚴‍♀️

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Get some sleep! 💤

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Take a walk to a calming place 🌊

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Mediate!

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¡Lee un libro!

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Read a book!

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Get outside! Clean your house!

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Do a puzzle and check in with a friend 🧩

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Maintain routine & go for a run! 🏃‍♂️

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Do 1 thing for you and 1 thing for someone else each day :)

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Play some sports!🏌️‍♂️

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Just breathe! 👃

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Play catch with you dog!

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Bake something delicious! 🍰

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Take some time to journal or just reflect each day...

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Take some time to journal or just reflect each day...

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It is important to check in with ourselves each day, especially while we are at home with minimal interactions with others. Here are some useful tools for self-reflection. 👇

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Here are 6 questions to ask yourself every morning to make sure that you making the most of each day while staying at home.

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Reflect each week on the things that you are grateful for!

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If you have learned the steps of the F.E.A.R. Plan and the Actions That Work, try this 7-day journaling activity. Just complete one journal page a day. They are designed to help you build your journaling skills and reflect on some of the strategies that you have learned! Start with Day 1 below 👇

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S.E.E.D.S. is an acronym to help remember our basic needs when it comes to maintaining our mental health. Whenever you are starting to struggle with feeling emotionally well, check your S.E.E.D.S. first!

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Maintain routine and be mindful!

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Color with family 😊

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Take your dog for a walk 🐕

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Play cards or a board came!

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Have fun! Be wacky! And Tic Tok!

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The “Wise Mind ACCEPTS” skill helps you to distract yourself from an emotionally difficult situation in a planned and temporary manner. ACCEPTS stands for- Activities, Contributing, Comparisons, Emotions, Push away, Thoughts and Sensations.

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Sometimes our interpersonal relationships can cause us significant emotional stress. The “DEAR MAN” strategy (Describe, Express, Assert, Reinforce, Mindful, Act confident, and Negotiate) teaches us how to assertively communicate and most effectively get our needs met while preserving relationships, setting boundaries and avoiding aggression. Remember DEAR MAN when communication with someone starts to get emotionally charged or stressful.

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Working Effectively to overcome  an emotional situation is an action that works! Complete the worksheet below to practice "Effectively" strategies!

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Engage your sense of hearing to focus on the present. Find a quiet place where you will not be disturbed or use headphones for this activity.  Just press play!

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Mindfulness Bell - A 5 Minute Mindfulness Meditation

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For this technique, you conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. Make sure to choose imagery you find soothing and that has personal significance. Guided imagery may help you reinforce a positive vision of yourself.

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Take  a mindful walk! Play this mindful walk video on your phone with earbuds. If you are walking outside, please leave one earbud out so that you can remain aware of your surroundings.

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Mindful Walking Meditation (Relieve Stress)

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Breathing is one of the best ways to calm your body and mind. Really! Just breating! Find a quiet space where you can be alone and uninterrupted and try this breathing activity.

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This one is great to help relax you before bed or during any stressful situation. And it’s easy enough that you could do it right before a pop quiz!

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During times of stress, our emotions can take over and cause significant interruption to our lives. Learning strategies to manage our emotions can help to feel calm and relaxed and be able to actively engage in our daily activities.
Scroll down this column to start!

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Understanding what we are feeling is the first step to managing overwhelming emotions. Being able to name your emotions (anger, fear, anxiousness, sadness, etc.) is important. And, recognizing what you are feeling in your body is too. Our body gives us lots of signals that our emotions are increasing. Take a look at this image. Have you experienced any of these physical symptoms when you feel emotionally overwhelmed?

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When our emotions take over, it can be difficult to think rationally or problem-solve. Watch the video below to learn why! 👀

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Brain & amygdala hand model explains how thoughts & emotions fuel anxiety https://empoweru.education

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You have likely heard the term "mindfulness". Practicing mindfulness is a powerful tool to calming the mind. Watch this video to see how mindfulness works! 👀

Then, try some of the Mindfulness Activities in the columns on the right. 👉

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Often times, our feelings intensify when we expect bad things to happen. When these negative thoughts  pop into our heads, it is important to recognize them so that we can challenge them. We call these Automatic Negative Thoughts (ANTs). We can easily fall into a habit or pattern of negative thinking. These thinking patterns are referred to as Thinking Traps. Which Thinking Traps to you fall into?

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Dr. Russ Harris - Acceptance Commitment Therapy

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FACE COVID – How To Respond Effectively To The Corona Crisis

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When you notice yourself falling into a Thinking Trap, counter that ANT with a coping statement. What coping statements might work for you? Can you think of any coping statements that you already use?

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Once you recognize that your emotions are becoming overwhelming, the next step is to try an action or activities that helps. There are many actions or activities that can help us manage our emotional stress. Check out the Actions That Work! column to the right to learn new strategies...that work! Then, try out the Mindfulness Activities. Those activities will help too!  👉

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The last step is Rewarding yourself for recognizing your feelings, challenging your ANTs and being a problem solver! This step of the F.E.A.R. Plan is about checking the results of your actions and rewarding yourself for your efforts. This helps to keep yourself motivated to continue working on progressing through your management of emotional stress. Give yourself credit for your efforts!

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Practice makes perfect! So, practice working through the F.E.A.R. Plan so that it will be easier to manage emotional stress in the future! Be sure to try all of the Actions that Work! and Mindfulness Activities to find out what works for you.  👉

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We can be mindful and calm our mind in most activities. Even eating! Grab a piece of fruit, some nuts or trail mix, or even a piece of candy. Then, play this Mindful Eating video

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A bodyscan blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally release any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection. Give it a try!

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Your body doesn’t have to be physically still in order to practice mindfulness meditation. Some people struggle with being physically still for extended periods of time. However, almost everyone enjoys moving their body in a mindful way. Steady, slow movement can be relaxing. Give it a try with this mindful crew!

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แผนงานสร้างเสริมสุขภาพจิต

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Grab some Playdough! Don’t have any? Make your own using the video below! Now, think of an animal or an insect (cow, butterfly, ant, etc.) and spend 5-10 minutes creating it with your Playdough. Focus on the features that make this creature unique. Take notice of how the playdough feels in your hands as you create your creature. This can be very relaxing and helps you stay focused in the moment.

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How to Make Playdough With Flour and Water and Salt

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Here are some apps and websites that are designed to help people cope with challenging emotions and practice mindfulness. Take a look! 👀

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The mindful glitter jar activity can be used to help focus attention and calm strong emotions.  Shake the jar, watch the glitter as it settles, and take some time to be still. Here are some simple directions for making your Mindful Jar.

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This is a mindfulness jar. The glitter represents your thoughts

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Coloring is another great way to focus your mind on the present and use color and creativity to express yourself! Print these mindful coloring card and grab some colored pencils, pens, markers of crayons. Have fun and relax!