Self-regulation Skill Sheet

Feeling Anxious/Overstimulated:

Cool Water Shower

Take a shower with water colder than usual, alternate between warm and cool or if it feels okay to continue cold throughout, go for it!

One Shoulder Massage

Reach one arm across your chest and massage the area behind the opposite shoulder in small circles, switch arms and shoulders

Ice Water

Slowly drink a cup of ice water.

Movement

Tai chi, dance or any full body movement that allows you to sway, rock or keep your hips moving.

Breathing

Deep breathing exercises and removing yourself from the triggering environment for a few moments if possible. Breath in for 4 seconds exhale for 6 seconds.

Hip Openers and Forward Folds:

https://www.yogajournal.com/poses/yoga-sequence-deep-hip-opening/

Feeling Down:

Self-care

Brush teeth, brush hair, get dressed (even if you're staying in).

Music

Connecting with music can be a way to feel seen and heard but when you are feeling down, try to choose uplifting music or music that leads to versus rumination.

Feeling Lonely:

Meet yourself

Find a new hobby, a new tv show, a new book, let yourself explore new things about yourself and journal what you found.

Call a trusted friend

Feeling Self-destructive (over spending, over-eating, self-harm, sabotaging relationships ect):

Holding ice cubes in hands for 30 seconds while using deep breathing

Using non-toxic markers to draw loving designs on self

Moderate intensity workouts (be sure not too push self past limits)

Rearrange furniture, donate unused items