Square Breathing

Count to 5 while breathing in.

Hold for 5.

Count to 5 while breathing out.

Hold for 5.

Repeat as much as needed.

Grounding Techniques

1)
Stick your bare feet in grass or beach sand. Focus on the feeling
and just breathe.

2)
333 Rule: Find 3 examples of what you can see, hear, and touch
within your current environment.

3)
5,4,3,2,1 Coping Technique*: 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.

*I
find this one can be too much if I’m really overwhelmed.

Music

Listening
to chillwave or something really mellow like downtempo music can
help. I’m going to work on a playlist for this as it’ll be
helpful for me too.

Squishies

Stress
balls are super good for helping with emotional pain.

Who/What is the Situation:

Your Starting Mood:

Feelings Before:

Support for the Before:

Against the Before:

Alternatives:

Your Mood Now:

Who/What is the Situation:

Vegetable fritters never turn out.

Your Starting Mood:

Anger/Fear? Because I spent money on a meal kit service and the
possibility of losing 2 whole meals.

Feelings Before:

I was stressed because it was taking way longer than the recipe
says and I was streaming on Twitch that night.

Support for the Before:

They weren’t great.

Against the Before:

They were slightly better than the last time. I probably just need
more experience. It’s a new thing for me.

Alternatives:

I think my parents constantly worrying about money when I was a
kid wasn’t good for me.

Your Mood Now:

I’ll try them again, but not on a day I have other things
scheduled that they can mess up.

Who/What is the Situation:

Friend had heart surgery on the 16^th. It brought back
when my mom had to have a quadruple bypass.

Your Starting Mood:

Anxious and worried because she has other health issues and it was
the day before my mom died a year ago. Winter seems to have more
deaths.

Feelings Before:

Lots of stress this weekend with the sewage incident and the
anniversary of my mom’s death coming up.

Support for the Before:

I think it’s normal to be worried about all of this at this
time.

Against the Before:

She’s at the best heart hospital in the north and my mom had
heart surgery there many years ago.

Alternatives:

Everything will go well because the doctors are experts who do
this all the time.

Your Mood Now:

All I can do is wait to see how this goes as none of it is
anything within my control.

Who/What is the Situation:

Date got postponed and I haven’t heard from her since.

Your Starting Mood:

Disappointed. Just feeling lonely and confused.

Before:

Worried I said or did something wrong somewhere, but I can’t
think of anything.

Support for the Before:

No answer since Thursday.

Against the Before:

She told me to text her anytime and that she’d make it up to me
for postponing.

Alternatives:

We don’t know each other well. She might just be bad at texting.

The buses are messed up too and I
know she uses them, so she might just not have time or is tired.
We postponed because she was tired and the weather was bad.

Your Mood Now:

I’m less down, but I really wish she would have responded.