STOP

1. Stop what you are doing 

2. Take a deep breath in and out 

3. Observe your bodily sensations, emotional state, and mental state

4. Proceed intentionally and mindfully with what you need to do

3x3 Method

1. Identify 3 physical objects in your environment. 

2. Name one of the objects, then take one deep breath and exhale.

3. Repeat with the next 2 objects.

Countdown

1. Look around and identify 5 things that you can see 

2. Identify 4 things that you can feel 

3. Identify 3 things that you can hear

4. Identify 2 things that you can smell 

5. Identify 1 thing that you can taste

Body Scan

1. Close your eyes 

2. Scan down your body beginning at your head 

3. Observe and verbalize any sensations that stand out.

               Examples: 

“My head feels light” 

“My face is hot” 

“My heart is pounding” 

“My hands are cold” 

“My legs are restless”