over 80 tools to distract, relax and help you cope... 

Breathing Bubble

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


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


Calm Sounds, Music and More!

Visit this web page for calm sounds, music, meditations and stories. If you don't want to log in, just click on the word "skip" in the upper right hand corner. This is also available as a free app for your phone. 


Online Art

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! You can color and do art activities online. 


Virtual Reality Hot Air Balloon

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.

Play a Game


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.

Take Your Shoes Off!

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

Observe Your Thoughts

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.  

15 Min Physical Activity

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.


Stay Connected

Stay connected to friends, family and supports. Send a letter, text/call, or video chat. 


Daily Motivation & Habit Tracker

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

Let Go

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


Play an Instrument

Distract yourself by playing the virtual piano. Play faster or slower depending on your mood. 

Getting Through Hard Times


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.

DIY Sensory Bottles

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


Journal or Diary

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

10 Minute Meditation

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


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!