Simple Coping
Everyone experiences big feelings like anger or sadness. When that happens, coping strategies can help. Coping strategies are healthy ways to manage your emotions, work through challenges, and take care of your mental health.
Breathing Strategies
Belly Breathing
Place your hands on your belly, and inhale slowly and deeply for 4 seconds. Your stomach should inflate, like a balloon, as you suck in the air. Hold your breath for 7 seconds, then slowly release it over 8 seconds and allow your stomach to deflate.
Box Breathing
Trace an invisible square in the air with your finger or imagine it in your head. For each side, count to 4: Breathe in (1, 2, 3, 4)
Hold (1, 2, 3, 4)
Breathe out (1, 2, 3, 4)
Hold (1, 2, 3, 4)
Sourced from
Cookie Breathing
Picture yourself holding a freshly baked cookie. Breathe in through your nose to smell the cookie, and then blow on the hot cookie to cool down your treat.
Counting Exercises
(to calm your brain)
5-4-3-2-1 Grounding Method
Counting with Patterns
Comforting Objects/Places/Activities
One of the best ways to feel better when you're upset or angry is to do something that brings you comfort or makes you smile. You might read a book, snuggle a blanket, play with your favorite toy, or go outside. As you grow, you'll start to discover what things bring you joy; these things can also help you cope as you face new emotional obstacles.
