Building Our Toolboxes

Tools for coping, managing emotions, and finding your way through difficult moments

The idea: You don't need every tool. You need to find the tools that work for you.

The following ideas come from the links that are listed below. There isn't one link for each idea; rather all the links support these same ideas.

When everything feels like too much, start by slowing down.

• Pause
• Take slow breaths
• Give yourself a moment before reacting
• Find a quiet or comfortable place

Try: “I don't have to solve everything right now.”

Bring your attention back to the present moment.

5–4–3–2–1

👀 5 things you can see
✋ 4 things you can touch
👂 3 things you can hear
👃 2 things you can smell
👅 1 thing you can taste

Try: Focus on what is happening around you right now.

Your breathing can give you something simple to focus on.

Breathe in slowly.
Pause.
Breathe out slowly.

Repeat several times while paying attention to the sensation of breathing.

Sometimes your mind needs a change of activity.

• Stretch
• Stand up
• Take a short walk
• Spend a few minutes outside
• Notice how your body feels as you move

Small movements count.

You don't have to judge every feeling you experience.

Pause and ask:

What am I feeling?
What might have brought this feeling on?
What do I need right now?

Try giving the feeling a name:
worried • frustrated • overwhelmed • sad • angry • nervous

Difficult thoughts don't always require an immediate response.

Instead of fighting every thought, notice it and allow yourself time before deciding what to do.

A thought is something you are experiencing—not something you automatically have to act on.

Sometimes the world gives us more information than our minds can handle.

Try:

• Putting your phone down
• Taking a break from social media
• Stepping away from the news
• Finding a quieter environment
• Spending time outdoors

Give your mind some room.

You don't always have to work through difficult moments by yourself.

Consider reaching out to someone you trust:

A parent • family member • teacher • counselor • coach • friend • trusted adult

Sometimes the most important tool in the toolbox is another person.

Try it.
Keep what helps.
Leave what doesn't.
Come back and try something else.

Everything will not work for everyone.
But the right tool is out there for you.

For additional information please follow these exteral links for better explanations. 

https://www.cdc.gov/emotional-well-being/managing-difficult-emotions/index.html

https://www.health.harvard.edu/mind-and-mood/self-regulation-for-adults-strategies-for-getting-a-handle-on-emotions-and-behavior

https://www.cdc.gov/emotional-well-being/improve-your-emotional-well-being/index.html

https://www.psychologytoday.com/us/blog/overcoming-destructive-anger/202608/overcoming-emotional-inertia-how-to-let-go-of-a-feeling

https://www.mentalhealth.org.uk/explore-mental-health/articles/how-understand-and-manage-your-emotions-9-top-tips

If you have a tool, resource, activity, or idea that you think should be included, Team KYvO wants to hear from you.

Suggestions will be reviewed for inclusion, and appropriate credit will be given when material is shared with permission.