Vision:
Light candles and watch the flame.
Look at nature around you.
Go out in the middle of the night and watch the stars.
Be mindful of each sight that passes in front of you, not lingering on anything.

Hearing:
Listen to beautiful or soothing music, or to invigorating and exciting music.
Relaxation tapes.
Be mindful of any sounds that come your way, letting them go in one ear and out the other.
Sing.
Play an instrument.
Call a crisis line.

Smell:
Use your favorite perfume or lotions.
Light a scented candle.
Bake cookies, cake, or bread.
Breathe in the fresh smells of nature.

Taste:
Have a favorite soothing drink such as herbal tea or hot chocolate (no alcohol).
Treat yourself to a dessert.
Sample flavors in an ice cream store.
Mindfully taste the food you eat.
Eat healthy.

Touch:
Pet your dog or cat.
Experience whatever you are touching; notice touch that is soothing.
Massage oils or creams, reminding yourself that you are special and you deserve to treat yourself and your body with love and respect.
Take a bath or shower. “Immersing yourself in either warm or cold water will change your body’s temperature, thus changing your physical sensations.”

Feeling Angry, Frustrated, Restless:
Hit a punching bag.
Hit a pillow.
Rip up an old newspaper or phone book.
Learn to confront others/making your own feelings known instead of keeping them inside.
Throw ice into the bathtub or against a brick wall hard enough to shatter it.
Clean your room (or your whole house).

Feeling Sad, Soft, Melancholy:
Do something slow and soothing, like taking a hot bath with bath oil or bubbles, curling up under a comforter with hot cocoa and a good book, babying yourself somehow.
Listen to soothing music.
Smooth body lotion
Call a friend and talk about things that you like.
Visit a friend.
Let yourself cry.

Progressive Muscle Relaxation:
Mindful Meditation:

“54321″ exercise:
Name 5 things you can see in the room with you.
Name 4 things you can feel (“chair on my back” or “feet on floor”)
Name 3 things you can hear right now (“fingers tapping on keyboard” or “TV”)
Name 2 things you can smell right now (or, 2 things you like the smell of)
Name 1 good thing about yourself.

Analyze an Object:
Choose an object in the room. Examine it carefully and then write as detailed a description of it as you can. Include everything: size, weight, texture, shape, color, possible uses, feel, etc.

Write (poetry, stories, journal, blogs, websites, etc.)
Arts and Crafts (paint, draw, crochet, knit, sew, metal embossing, scrapbook, sculpt, collages).
Exercise (walk, run, swim, lift weights, go to the park, go to the gym)
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My Coping Skills:
Write, play with dogs, metal embossing, collages, crocheting, light candles, take a bath, do mindful activities, meditation, drink blueberry tea, talk to crisis line, write on my website, scrapbooking, walking, socializing, cooking, take PRN's, clean house.