Box Breathing
Box breathing (aka as Square Breathing) is a supportive somatic self regulation strategy for people of all ages. This sheet serves as an easy to follow visual for practicing box breathing as well as brief note on distress and eustress related emotions that can serve as cues for practicing the skill.
Relaxation Skills For Anxiety
This worksheet provides a guide on 4 different ways to practice relaxation strategies to support people with releasing physical tension and energy from their body when experiencing distress. Skills included on this sheet are walking, ear/neck/shoulder massage, progressive muscle relaxation, and deep breathing. A brief description of how relaxation strategies support the brain and nervous system in coping with distress as well as helpful reminders for practicing skills are included.
Healthy Coping Skills for Anger
This worksheet includes 4 healthy coping strategy skill sets for coping with anger and includes a brief description on survival responses related to angry feelings. Skills on this sheet include walking, deep breathing, journaling, emotion identification, and using cold temperature. This sheet was written for teens and adults.
Survival Responses Explained
This worksheet helps to explain the brain and body’s automatic fight, flight, freeze, and fawn responses by providing a brief description of what its like to experience each response as well as a few self regulation, self reflection, and self compassion strategies that can be supportive with each response. This sheet was written for later age elementary students, teens, and adults.