“You are more important than depression; you are more valuable than you believe and anything anyone says. Your life is important.”

– Christian Sawk

Numbers to call if you need further help:

National Suicide Prevention Lifeline – suicide hotline: 1-800-273-8255

Suicide.org:  1-800-SUICIDE

Aspen Pointe: (719) 635-7000

Teen and Health Wellness: 1-800-784-2433

Some days are worse than others, where you get to the point of hopelessness and desire for an end, but there are many ways you can cope with your negative emotions, in many different situations.

Best coping skills with distress:

With Vision-

Enjoy looking at something beautiful or pleasant.

Ex. Look at photos that make you happy.

With Hearing-

Allow yourself to be relaxed by a nice sound.

Ex. Listen to a playlist you enjoy (make sure the music is upbeat).

With Smell-

Enjoy a pleasant smell.

Ex. Light a scented candle (unless you have impulses to self harm use your favorite perfume).

With Taste-

Mindfully savor the flavor of something you enjoy the taste of.

Ex. Suck on a peppermint.

With Touch-

Acknowledge what you are touching, notice that which is soothing.

Ex. Put lotion on your body.

Best coping skills for distracting one’s mind:

Do an activity-

Getting active can make you feel much more positive about yourself.

Ex. Go on a walk or call a friend.

Do something nice for someone-

Contribute to someone or something.

Ex. Smile at someone.

Do something that will create a different emotion-

Create an emotion that is the opposite to what you are feeling right now.

Sad – Watch a comedy like the “Big Bang Theory.”

Wound up/Giggly/Over Excited – Watch a dramatic movie or drama.

Apathetic – Watch a horror movie.

Push the negative situation away-

Momentarily push the painful situation out of your mind until you think you are ready to deal with it.

Ex. Build an imaginary wall between you and the situation.

Replace your thoughts-

Instead of dwelling on the things that are bringing you down, attempt to think of the good things.

Ex. Read an inspiring poem or quote.

Replace your intense desires-

Make another sensation more intense.

Ex. Hold ice in your hand or put a bag of frozen pees on the back of your neck. Another example is to eat intense spicy food.

(These examples are good to try if you are having the urges to harm oneself.)

Best skills to improve the moment:

Imagery-

Create a scene in your mind that is different from the one distressing you now.

Ex. Imagine yourself in a secret garden with a running stream and huge trees surrounding you.

Meaning-

Find or create a reason or meaning behind how you are feeling.

Ex. Think about how your stuggles today is making you stronger for tomorrow.

Prayer-

Open your heart to something or someone else; this may be God, a supreme being, a greater wisdom, or whatever you believe in.

Ex. Read holy or inspirational literature and meditate on it.

Relaxation-

Try to do or find something that will put you at ease.

Ex. Try relaxing each of your large muscles in your body. Start with your hands and arms, going all the way to the top of your head, and then work down all the way to your toes.

One thing in the moment-

Focus your mind on a single thing.

Ex. Focus your entire being on one thing that is occurring at this moment, one that isn’t going on inside your head.

Vacation-

Give yourself a mini break.

Ex. Climb into bed with a warm drink and stay at peace by yourself for 20 minutes.

Encouragement-

Be your own cheerleader.

Ex. Find something that encourages you and repeat it to yourself; write it on a sticky note and post it on your mirror so you see it every day.

What helps with panic attacks or flashbacks:

 1) Remind yourself the worst is over.

2) Get grounded. If you need to, stamp your feet on the floor and realize you are in the present moment: the here and now.

3) Breathe. Our body panics when it isn’t getting the amount of oxygen it needs. When we breathe deeply enough, much of the panic feeling can decrease. You can breathe by putting your hands on your diaphragm and breathing so deeply you can feel your diaphragm pushing against your hands. Breathe in for 4 seconds and out for 4 seconds.  Repeat.

4) Reorient yourself to the present moment. Look around and see the colors in the room. Listen to the sounds in the room, whatever it may be. Feel your body and what it’s touching.

5) Speak to someone. It can be very reassuring to get someone else into the picture so you know that you aren’t alone and you have someone else that is there for you.

6) Be patient. It takes time to recover, it is all part of the process of healing!

I believe in the person that you are fighting to be. You are in the process of growing and just like a tree, it takes time, love, and patience.

Some good songs to listen to are:

“Be OK” – Ingrid Michaelson

“Girl on Fire” – Alicia Keys

“Holding On For Life” – Broken Bells

“I’m Good” – The Mowgli’s

“Keep Your Head Up” – Andy Grammer

“Lean On Me” – Bill Withers

“Stand By You” – Rachel Platten

“Walk On” – U2

20 Fun Coping Skills

1. Go on a walk and take 15 cool pictures.
2. Think of 2 foods for every letter of the alphabet (without skipping).
3. Sing a favorite song.
4. Scream into a pillow.
5. Jump rope.
6. Ask a friend to meet you at the park.
7. Make a friendship bracelet and give it to someone who looks lonely.
8. Make an inspirational picture for your room.
9. Write a funny tale.
10. Do a crossword or puzzle.
11. Call a hotline.
12. Have a nice warm shower.
13. Write in a journal about what you’re thankful for.
14. Smell a flower and feel the petals.
15. Play a board game.
16. Watch a movie.
17. Chew on ice.
18. Go to your favorite restaurant.
19. Go to the mall.
20. Give someone a hug.

Whether it is a teacher, friend, or parent, talk to someone. They care about you and they will do anything to help you.