Emotional first-aid and toolbox
A compiled list of ways to increase distress tolerance and enhance emotional regulation.
Read
Make collage using words from a magazine — Who do I want to be?
Coloring
Exercise — go running or attend an exercise class
Make a list of things you want to do in life– “A bucket list”
Cook something yummy to eat
Organize cookbooks and recipes
Take a nature walk
Make a list of favorite things (books, movies, sports, TV, music)
Swim
Sculpting
Stretching
Painting
Watch funny TV shows, stand up comedy shows
Listen to music
Cooking
Journaling
Make a book about yourself
Talking
Work on a puzzle
Gardening
Plant flowers
Take a hot bath or bubble bath
Read a book of inspirational quotes
Yoga
Kayak
Meditation
Take a walk on the beach
Pray or meditate
Singing
Creative things– arts and crafts, building things
Join a craft club
Work with clay
Get a pedicure
Grab a camera and take some pictures
Surf the net
Pick a topic and research it
Call an old friend and reconnect
Call family
Use a stress ball and squeeze
Play X-box, Wii, Nintendo, computer games
Ask a friend for a hug
Look up at the stars
Practice deep breathing and muscle relaxation
Read a poem
Listen to soothing music
Read a story curled up in bed
Buy some flowers and treat yourself
Bake
Clean
Go on a boat ride
Go camping
Clean out pantry, drawers, closets and donate
Visit people who are sick, shut in or in trouble
Collect things (shells, stamps, coins)
Lie in the sun
Dance
Go sightseeing or visit museums
Go to the movies and buy popcorn and candy
Horseback riding
Meditate
Play cards, boardgames or puzzles
Sing/Karaoke
Stress ball
Swim
Play a musical instrument
Make a gift for someone
Make music playlists
Go hiking or walking in the woods
Get a manicure/pedicure
Get a massage
Watch a play, musical or concert
Go for a drive
Photography
Go fishing
Crossword puzzles
Go to garage sales
Volunteer service
Blogging
Fight for a cause you believe in
Go to the fair, carnival, circus, zoo or amusement park
Go to the library
Listen to sounds of nature
Rearrange your room
Polish silverware in the house
Learn to crotchet or knit
Browse a department store — go shopping
Delete emails, clean out your inbox
Visit an animal sanctuary or reserve
Play Sudoku
