Take a deep dive into our expansive collection of proven Mood Tools
Whether animated or written, our step-by-step Mood Tools are designed to help teens and tweens bring BIG feelings down to size.
Sight, Sound + Movement Tools
USE YOUR SENSES
Look for 5 things you can see, 4 you can touch, 3 you can hear, 2 you can taste, 1 you can smell. Repeat.
TIGHTEN, HOLD, RELAX
Focus on your body. Vigorously tighten your face, hold and release. Next, tighten and relax your shoulders, arms, hands, legs and feet for 5 seconds each. Then, your whole body at once.
CATEGORIES
Think of a category like dog breeds, athletes, or TV shows. List all of the items you can think of in that category. Move on to another category and list some more!
CALM DOWN WITH COLOR
Take a look around and find something that’s red, orange, yellow, green, blue, purple. Then reverse the order!
AHHHH... ASMR
Grab your phone or tablet and headphones. Find your fav ASMR account. Turn up the volume and close your eyes. Lose yourself in the sounds and sensations!
ICE DUNK
Fill a large bowl with cold water and ice. Put your face in the bowl for a few seconds. Repeat as needed!
CHILL OUT WITH ICE
Cool off with ice on your wrist, neck, or forehead. Press a cube against the roof of your mouth or in your hands. Breathe deeply.
JUST MOVE
Calm down by swinging your arms, jumping rope, hopping on one foot, or playing a rhythm repeatedly. The faster the better!
BACK TO NATURE
Go outside! Lift your face to the sun, put both hands on a tree, go barefoot in the grass, stand tall and imagine your feet rooting into the ground. Close your eyes, feel the air and breathe.
Breathing + Imagining Tools
ZOOM OUT
Obsessed with a problem? Ask yourself, will I be stressed about this in 3 weeks? 3 months? How bout 3 years? The answer is usually 'no' and will help you get some perspective!
HAND BREATHING
Hold up a hands, fingers spread. Use your other hand to trace each finger, starting at the bottom of your thumb. Inhale deeply while tracing up, exhale while tracing down. Do this on each finger and switch hands.
LEAVES ON A STREAM
Imagine a gentle stream. Visualize leaves floating by. Now imagine taking a negative thought and placing it on a leaf and watching it float away. Repeat with each feeling.
BOX BREATHING
Picture a box. Inhale for 4 as you imagine moving up one side. Hold for 4 moving across the top, exhale for 4 moving down the side, hold for 4 to move along the bottom. Repeat!
Feeling + Letting Go Tools
SURF THE WAVE
Emotions are like waves, rising, falling and moving back into the ocean. Let your feelings come, go, and gently fade away. Remember, no feeling lasts forever.
NAME IT TO TAME IT
Saying your feelings out loud can make a big difference. Name what you're feeling: 'I'm sad, i'm lonely or stressed' and you'll feel more in control.
MOVIE SCREEN
Picture yourself in a movie theater. Project your feelings on to the big screen and watch them as part of the movie. As you start to see them as separate from you, remember that big feelings come and go.
TAKE 10
Worked up? SLOW it down. Set a timer for 10 minutes. During that time breathe deeply, think about what you're feeling, and how you want to react. Breathe again!
Check the Facts + Be Positive Tools
YOU’RE NOT A MIND READER
Remember, you can't read minds. Instead of guessing or being sure you know what others are thinking, look for the facts. If you can't see, hear, taste, or smell it, it might not be true. Keep an open mind.
DON’T TALK TO ME THAT WAY!
Notice when you're being too critical. Speak kindly to yourself like you would to a friend. Offer yourself encouraging words instead.
COPE AHEAD PLAN
Feeling stressed about an upcoming event? Write down your fears and ways to stay calm. Practice these strategies and picture success. You've got this!