Therapy Toolbox Cheat Sheet

When one doesn’t work, reach for another!

1. 3 C’s of CBT to reframe distorted thinking: Catch, Check, Change

2. 5-5-5 Method for perspective

3. Deep breathing techniques *focus on exhale*

4. Go through the steps of a well-versed activity until calm: doing laundry, making coffee

5. Personalized coping mantra: read it, say aloud, or rewrite it until feeling calm

a. Maybe this is a prayer that you can recite

6. Self-soothing with touch, tapping, weighted blanket, comfort item, smell

7. Stimulate/Sensation: ice on neck, cold water on wrists/face, sour candy, pressure points

8. 5 senses grounding: Say aloud what you see, hear, smell, feel, taste

9. Vagus Nerve activation exercises on YouTube: stretch, hum, breathwork

10. Stimulate safety: look in the mirror and repeat “I am safe. This moment is temporary.”

11. Open a Mental Health app and engage in an exercise/activity/meditation/journal prompt

12. Play uplifting or calming music & hum along deeply to activate vagus nerve

13. Speak affirmations aloud; look at self in mirror when doing so

14. Call a friend or reliable support to get out of your head & gain perspective

15. Distraction: favorite movie, crossword puzzle, brain teasers, a hobby, read, color, puzzle

16. Journal or text yourself. Rip it up, don’t send the text… whatever. Just get it out!

17. Activate: move the body (walk, jumping jacks, shake it out, dance, Tai Chi, yoga, stretch)

18. Force laughter, it’s contagious

19. Close eyes and visualize your go-to safe space using 5 senses to immerse in that space

20. Scribble all the negativity and profanities out onto paper, then run your fingers over the

texture of the paper once you’ve scribbled to your heart’s content

a. Take it further and add color with paint, crayons, markers - turn that darkness into

art. “We couldn’t enjoy the stars without the darkness.”

21. Tangible items: playdough, sensory toys, fidgets, stress ball, popsocket, rubberband