Ramsey County Children's Mental Health Collaborative

Find a quiet place. Turn your volume down so that you can listen quietly.

Live in the moment with this calming exercise. Look around and think of 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, and 1 thing you can taste.

Helping others can decrease stress and increase feelings of happiness. Be a listening ear, say a kind word, help with a chore, share a skill or volunteer. Try this: do 1 extra kind action every day for 7 days and then see how you feel.

Follow along with a breathing meditation to help you calm down or center your thinking.

This technique works for kids AND adults! It can hep reduce anxiety and stress. Regular hugs work too! Spend some time snuggling a pet or getting/giving a hug to your family or friends.

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Coloring is a great way to calm and distract yourself.  Empty your mind of worries as you focus on your picture.

Don't have any coloring books or markers at home? That's ok! Use this link to find online coloring books!

Click on this Coping Calendar for ideas that help us keep calm, stay wise, and be kind.

Use items that you have at home to make fidgets or sensory items like these bottles.

We hold stress and anxiety in our bodies. Movement can reduce stress checmicals and increase feel-good chemicals in our body. It can also make our brain's "fight or flight" system less reactive in the future.

Let your imagination and emotions go free with drawing! Try this virtual sketchpad I like sketchy, crayon, and spraypaint :)

Need a quick way to "re-set" your nervous system back to CALM? Try this easy trick. It starts with two breaths in and then one long sigh.

What mind are you using right now? Your Emotion Mind... Your Reasonable Mind... or your Wise Mind?

Use your mouse or finger to SLOWLY trace designs in the fluid sand tray. 

Moving your body forward (through walking, running, biking, etc.) offers significant benefits for mental health, particularly by reducing anxiety levels by creating an "optic flow" (eye movements) and that has a calming effect. 

Sometimes, the best way to distract ourselves and re-set is to get moving and sweat. Let your emotions come out through your body.  Try to spend 15 to 20 minutes on physical activity.

If you are going through a really hard time, you can try a strategy called I.M.P.R.O.V.E.   Watch this video learn how it works.  You can also call 651-266-7878 to get free help from Ramsey County Crisis Response.

Use this virtual sketchbook to create a dream board, safe space, gratitude page, life maze and more!

The next time you're feeling  stressed out or upset... try to see the situation from a different angle. You might even pretend you are filming a movie about your life. Is there a different way that you could think about what you are experiencing?

Listen to a song or watch a show that makes you feel hopeful. 

If the present moment doesn't feel good, make some plans:

What could you look forward to this week? 

This month? 

In a few years?

Putting together a puzzle can be a soothing distraction. When you put 2 puzzle pieces together, the sound is oddly satisfying!

Try downloading this app of digital jigsaw puzzles.

Or put one together online: 

Jigsaw Planet

I'm a Puzzle

Room Recess

Sometimes we don't feel like laughing. But science shows us that even when we pretend to laugh, chemicals are released in our bodies that can reduce pain and stress. You may feel a little silly at first, but give it a try! Learn more: https://www.youtube.com/watch?v=zg0UiXjzpP8 

Real-life fairies! Relax to these nighttime sounds and twinkling firefly lights.

Science tells us that when we spend time thinking about the things we are thankful for, we re-wire our brains to be happier and more positive. A gratitude jar is a great way to start practicing gratitude in your daily life.

Engage all your senses and pay full attention to what you are eating. This is a good distraction and can also help you feel calm. This can work with any food you have at home. 

Some British neuroscientists set out to use therapeutic sound to calm people down. They say this song can reduce stress and anxiety levels.  Give it a try- what do you think?

Our thoughts can affect how we feel and what we do. If we are feeling overwhelmed, we can observe our thoughts with curiosity and sort through them. We can choose to respond or just let the thought go.

Play a creative game that distracts your brain. This one is a quick drawing game that works great on a phone or touchscreen tablet. But, you can also use your mouse pad.

Our brains are not good at doing two things at the same time. So if you want to change how you are feeling, give your brain something else to think about! Visit this webiste of Extreme Indoor Activities to distract yourself and learn a new skill.

Sometimes just watching a video of fluffy puppies is enough to give your mood a boost.

Reflexology is a traditional medicine used to improve health through pressure point massage. Give it a try- even if you do not believe in the science, the massage will feel great!

Bob Ross was a painter on TV in the 80's. He is known for his gentle voice and happy spirit. Bob will help you remember to "just relax and let it flow." Watch the paint turn into an actual picture and remember that sometimes we need to take a step back to see a different perspective on our lives.

This video has four different ideas about ways that you can use watercolor, markers, colored pencils, pens, or paint for relaxation.

This FREE app supports you on your self-care and self-love journey. It includes exercises for self-reflection, building self-care routines,  relaxing self-care breaks, and daily positive affirmations.

Think about how a lemon smells...or cookies just out of the oven or freshly mowed grass. How does it make you feel? Certain scents can help us feel calm or happy. Give it a try with some items that you have at home! Or read more here about using essential oils for stress relief.

Become a graffiti creator, express your thoughts in your personal self-care journal and play this game to find stress relief!  Try this free app for resilience, selfcare, and anti-stress.

Listen to a Sleep Story for adults or try a CALM meditation. Kids' stories and activities are available too!

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1 month free trial here

Use your eyes to turn off your stress response. TRY THIS: Look at a large area of your room or look outside. Relax your eyes to see above, below, and to the sides of you-- but keep your head still. This will tell your brain to let go of your body's hyper-vigilance and arousal to help you feel calm.

If you feel like you need to escape for awhile, take a vacation in your mind. Search Youtube for the word "ambiance." Visit a tropical island, a cozy cabin, an ancient library, a winter cottage, a seaside market, the Shire, Hogwarts, and more!

Play a game to fight depression and improve wellbeing.  Every day you can earn new pets and rewards by doing any activity that's meaningful to you.

To change something that you are thinking or feeling... practice doing the opposite action.

Shaving cream is an inexpensive sensory item that can help you relax. Squish it, draw in it with your finger, or use it to make marbled paper! After your paper dries, add your favorite inspirational quote.

Take a virtual kayak trip and listen to the sounds of water and nature.

Try this free app where your emotions live as magical creatures! By using the mood tracker and other exercises in the app, you will plant a Zen garden and attract different fantasy creatures.

Sometimes we can get tricked by our own brains. We can have thoughts that make us feel stressed or sad. But we can avoid the traps if we know what to watch for.

Sometimes I wish I had a talking mirror like the one in this video! We need to be kind to ourselves and quiet the negative talk in our minds. 

Try this 10-minute yoga practice with Adriene and her dog, Benji! You can find more of their FREE videos on YouTube. Benji even has his own animated videos like this one: https://youtu.be/oJwiZUbmUY

This meditation is good for kids and adults and can be done from a chair. May I be Happy-- May I be Healthy-- May I be Safe-- May My Life Be Filled With Joy.

You can use a stuffed animal or anything that can sit comfortably on your stomach while you practice this mindful breathing exercise. Hint: try this at night to help you fall asleep.

Popping bubble wrap can be a soothing distraction. Don't have any at home?  That's ok. Try this virtual bubble wrap.

Some people like a steady humming sound (like a fan) to help them relax.

What foods bring you comfort? Watch this video for some ideas.

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Do you need food or supplies for your family? Text us at 1-800-565-2575 and we will help!

Create a calm down space for each person in your home. 

Daily routines can help us feel better. Try this gentle coaching tool to help you build routines to become your best self.

Clutter can make us feel sad, angry or overwhelmed. Watch this video to learn some tips on how to get started. And here are 4 ways to get organized for kids and teens.

Creating art can be soothing and helpful in processing thoughts and feelings. Learn more about how to use art to express your emotions.

Finch is a self-care pet app that helps you feel prepared and positive, one day at a time. Take care of your pet by taking care of yourself! Choose from a wide variety of self-care exercises personalized for you.

Try to give all of your attention to the fish tank in this video.  What do you notice? How many fish can you count? Can you find the black fish?  Turn up your volume to hear the bubbles and hum of the tank.

Unplug and spend some time in nature...listen to the gentle whispers of Quaking Aspen and the birds singing. Imagine the cool breeze on your skin on a warm autumn day...aaaahh.

Our brains need good sleep. Sleep can help with moods, behaviors, and stress. This video is a relaxing bedtime ritual that you can use to calm down, relax your mind, and get better sleep.

When you need to calm down or if you are feeling stuck... try changing your scenery. Go to a different room, change the lighting, add music, open a window, etc. If possible, you might even go for a walk or a drive or visit a friend/family member. Click the picture to find out how getting outside can be good for your mental health.

Science tells us that when we spend time thinking about the things we are thankful for, we re-wire our brains to be happier and more positive. Try a gratitude app or start a gratitude journal and see what happens in your life!

Yoga mudras are an ancient practice. Some people use yoga hand gestures as they meditate or focus their intentions. It can be a nice distraction to practice and hold these different hand shapes.

Sometimes it feels nice to hold a warm cup in our hands. Use a recipe from this video or snuggle up with your favorite warm beverage. Stay away from caffeine if possible. Try cocoa, cider, warm milk or herbal tea.

Indoor plants have been shown to help our moods. This Pothos plant is inexpensive, and it can survive under or over watering. It can even live in the dark! No Pothos plant? That's ok! You can also grow plants from vegetable scraps!

Customize a FREE online journal. There are lots to try: food diary, health diary, dream journal, reflective journal, prayer journal, and more!

Use this meditation to let go of future worries and stay in the now.

This site has several ideas for making your own fidgets with items you may have laying around the house or can buy for low cost. Check it out and let us know if you have a favorite!

Try this in the morning or any time you want to feel more alert, balanced, and ready to try new things.

Visit the "Isle of Calm" to stream 6 hours of free music.  You'll find classical, folk, jazz, ambient, pop, blues, soul, hip-hop, indie-rock and more! Or... make your own playlist of songs that help you feel calm.

Being in nature can help our brains to relax and de-stress. This gets harder to do in winter or if you live far from green spaces. How can you bring nature indoors? Try hanging a nature photo, growing a plant, or watching a nature video.

Blowing bubbles or blowing on a pinwheel can help us to slow down our breathing and our heart rate so that our bodies feel more calm. Dowload this FREE app for a virtual pinwheel. Then, blow on your cellphone and watch it spin!

Distract yourself by playing a soothing melody on this virtual piano. You can make the music play faster or slower by how quickly you hit keys on your keyboard.

When we are stressed-out, our muscles tighten up. Sometimes we have so much stress in our bodies that we don't even notice how tight our muscles have gotten!  This video will help.

When we are hurting, we can try to fix whatever is causing the hurt. But sometimes that is out of our control. We might say--Why me?? This is not how life should be! Radical Acceptance can help us hurt less. Talk to a qualified mental health professional to learn more about this skill.

Do your muscles feel tight? Do you have trouble falling asleep? Try this simple visualization to soothe the mind and relax the body.

This is an easy breathing exercise to try. Just do what the fish does! It only takes one minute.

Rocking can improve mood, reduce pain, relieve stress, and help with sleep. A rocking chair is the best... but you can also try rocking yourself in a seated position or while lying on your side. Click on the picture to learn more.

Many people have a tradition of sacred drumming in their culture. Drumming can be used to celebrate but it can also be use to soothe or to heal. Drum along and think about your heartbeat and the rhythm of your breath.

Try this art therapy technique for calming and relaxation. It is also a helpful tool for practicing letting go of perfectionism and self-judgement because a scribble is just a scribble!

Try this whole-body technique to literally shake off stress and worries. This video is shared by local youth through the Irreducuble Grace Foundation.

Try these sleep stories and guided meditations designed especially for children.

A very slow and peaceful movement exercise to practice awareness and focus breathing. Helpful to reduce stress and anxiety.

If you are feeling stressed out, anxious or sad... focus on your feet and how they feel on the ground. You can try this outside or inside.

Try both of these to see what works best for you. (You might be surprised.) Some people like to use a heat pack or warm bath/shower. Other people might like to splash cool water on their face or hold an ice pack, cold wash cloth, or cold bag of peas to the back of the neck.

Try Alternate Nostril Breathing to help stimulate parasympathetic nervous system activity. This can reduce anxiety and negative stress reactions in your body.

Use your imagination to cope with stress. Watch this video to practice guided imagery and positive visualization.

Click on this Hallmark video and watch through Youtube. (Turn down your volume- it beeps loudly at first.) Listen to the music quietly while you virtually soar through the air.  Use the arrows in the top left corner to look up/down or left/right.

Are you angry or stressed out? Physical exercise can help. But if you don't have a lot of space, you might want to try wall pushups! How many can you do?

Weighted blankets and lap pads can help with anxiety, sleep etc. But they tend to be expensive. This video shows you how to make your own with a stuffed animal! Add rice, beans, poly pellets or other heavy material.

We know ourselves better than anyone else does. But strong feelings can make us forget what works and what doesn't. Take time to write a letter to yourself so you can read it one day when you are feeling overwhelmed.