Parent Information
Coping Tools
On this link, you will find a 100 ideas to help you cope when things feel challenging. There will be something for everyone, and just try to remember if one thing doesn't feel right, try another. You have 100 to choose from.
A few examples are:
1. Take deep breaths
2. Do a positive activity
3. Play sports
4. Think of something funny
5. Take a quick walk
6. Practise yoga
7. Stand up and stretch
8. Listen to music
9. Take a time out
10. Slowly count to ten
Grounding Techniques
- Practise them when you are slightly stressed or anxious so they will become familiar and then you will be able to launch into the technique that works best for you next time you are feeling stressed, overwhelmed or stuck in an anxiety attack.
- Grounding chair
Sit down in a comfortable chair, one where your feet reach the floor. Close your eyes and focus on your breath. Breathe in slowly for the count of three, then out slowly. Bring your mind's focus to your body. How does your body feel sitting in that chair? - 5 Senses
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
Hold an object and really focus on its colour, shape, patterns, texture, weight, etc. - Distraction
Pick a colour. How many things in different shades of that colour can you see around the room or out of the window? - Get your adrenaline fuelled energy out so you can really focus on these grounding techniques. Run up and down the stairs, take a brisk walk or run outside, or dance around the house while listening to loud music.
Safety first
We all face individual challenges, experiences and feelings. It is very important to us at JFS to know that you feel safe at all times and that you would know what to do if you felt concerned that something may go wrong. On the right is an example of a safety plan for you to consider if you feel at risk of harm.
