Reminders to help stress management training you navigate tough times!

You are the superhero of your story—own it! 🦸‍♀️✨🔥

GROUNDING TECHNIQUES

5-4-3-2-1 Technique: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste to stay in the present moment.
Deep Breathing: Try box breathing – inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold again for 4 seconds. Repeat.
Cold Water Trick: Splash cold water on your face or hold an ice cube to reset your nervous system.

Coping with Big Emotions

Name It to Tame It: Instead of saying, "I feel bad," try "I'm feeling frustrated because..." Naming emotions makes them easier to manage.
Journal It Out: Write down your thoughts without judgment. Sometimes seeing things on paper helps them feel less overwhelming.
Music Therapy: Create a playlist of songs that lift your mood or help you process emotions.

Dealing with Negative Thoughts

Fact-Check Your Thoughts: Ask yourself, "Is this 100% true?" Often, our minds make things seem worse than they really are.
Positive Self-Talk: Replace “I can’t do this” with “I’ll do my best, and that’s enough.”
Affirmations: Repeat to yourself: "I am enough," "I can handle this," "This feeling won’t last forever."

Managing Stress

Move Your Body: Go for a walk, dance, or do a few stretches—movement helps release stress.
Creative Expression: Draw, write poetry, make music, or express yourself in a way that feels natural to you.
Declutter Your Space: A clean environment can help clear your mind.

Handling Conflict & Relationships

Pause Before Reacting: Take a deep breath before responding to someone in anger or frustration.
Use "I" Statements: Instead of “You always ignore me,” say “I feel hurt when I don’t get a response from you.”
Know Your Boundaries: It’s okay to say “No” to things that make you uncomfortable.

Boosting Self-Esteem

Challenge Negative Self-Talk: Would you talk to your best friend the way you talk to yourself? If not, reframe it.
List Your Strengths: Every day, write three things you like about yourself.
Celebrate Small Wins: Did you get out of bed today? Complete an assignment? Handle a tough conversation? That’s a win!