Remembering to use the relaxation skills when you are anxious can be hard, but these cards can help you! Each of them has a brief reminder about either deep breathing or 5-4-3-2-1 skills.
Click Coping Skills Cards to see what they look like! Or, make your own with the information below.
Here are some ways you can use these cards:
- Carry the cards around in your pocket and look at them when you are anxious OR
- Store the cards in a safe area (your favorite corner in your room or your favorite box) and come back to them when you are anxious OR
- Place the cards where you often get scared or feel anxious, so you can quickly reach them. These places could be next to your bed, in the kitchen, or inside your mom’s car.
Let’s look at how Sally and Neil practice their relaxation skills!
Sally uses relaxation skills when she feels scared around other kids. Before she goes to her group trainings, she takes some time with her mom and uses deep breathing, so she will feel calmer and more confident going into the trainings. She keeps her cards in the seating area next to the door, so she can practice right before she heads out to the trainings.
Neil uses relaxation skills before he goes to bed. He is scared of the dark and his heart starts to beat really fast when it’s time to go to bed. He practices 5-4-3-2-1 so he can fall asleep more easily. He keeps his cards on his nightstand so he can easily reach them before he goes to bed.
