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Writing down or sharing what's bothering you can be a helpful way to stop repetitive thoughts. 


Breathing exercises are a great way to calm down your nervous system, reducing anxiety and increasing focus. This one is a handy exercise you can do anywhere—all you need is a hand! Paced breathing (a shorter in breath and longer out breath, e.g. 4 in, 6 out) is also great for when you're feeling activated.

Sunrise's website has useful videos and clear descriptions of Distress Tolerance skills, including TIPP, Wise Mind ACCEPTS, IMPROVE the moment, Pros & Cons, Self Soothe, and Radical Acceptance. Check out this Distress Tolerance decision tree to see which skill is most appropriate at a particular moment.


Graphic recorder Johnine Byrne created this graphic recording of Kristen Neff’s three steps for self-compassion. Self compassion has been shown to reduce stress, anxiety, and many other mental health challenges, and improve our relationships with others.


Watching the Smithsonian's Giant Panda Cam is a great way to distract yourself temporarily when you're in distress. Many people find animals soothing and help them feel connected.


It's harder than ever to focus, between never-ending to-do lists and the distractions of our phones, TV shows, the news...Here are a few suggestions of strategies that might help.

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