10 Ways to Cope With Emotions:
Practice Deep Breathing:
Express Through Art or Music:
Practice Deep Breathing:
- Inhale slowly through your nose, hold for 4 seconds, exhale through your mouth.
- Try box breathing or balloon breathing. (found in the "Meditation/Calming" section)
- Helps with: Calming nerves, reducing anger or panic.
Write in a Journal:
Express Through Art or Music:
Practice Deep Breathing:
- Write about your day, how you feel, or what you're grateful for.
- Use prompts like: “Today I felt…” or “I’m proud of myself for…”
- Helps with: Processing feelings, letting go of frustration.
Express Through Art or Music:
Express Through Art or Music:
Express Through Art or Music:
- Draw how you feel, paint your healing journey, or listen to a calming playlist.
- Make a “recovery mood board” or write song lyrics.
- Helps with: Releasing bottled-up emotions in a fun, non-verbal way.
Talk to Someone You Trust:
Express Through Art or Music:
Express Through Art or Music:
- Open up to a friend, coach, parent, or counselor.
- Even saying, “I’m not okay today,” is a strong first step.
- Helps with: Feeling supported, gaining perspective, reducing isolation.
Go Outside:
Use a Meditation or Mental Health App:
Set Small Goals:
- Sit in the sun, feel the breeze, or listen to birds.
- Nature calms the mind and shifts your focus.
- Helps with: Boosting mood and reducing stress hormones.
Set Small Goals:
Use a Meditation or Mental Health App:
Set Small Goals:
- Example: “Today I’ll stretch for 5 minutes,” or “I’ll breathe deeply before PT.”
- Celebrate small wins!
- Helps with: Regaining a sense of control and accomplishment.
Use a Meditation or Mental Health App:
Use a Meditation or Mental Health App:
Use a Meditation or Mental Health App:
- Try Calm, Headspace, Smiling Mind, or Insight Timer.
- Some even have athlete-specific meditations.
- Helps with: Learning focus and managing overwhelming thoughts.
Positive Self-Talk:
Use a Meditation or Mental Health App:
Use a Meditation or Mental Health App:
- Replace “I’ll never get better” with “I’m healing every day.”
- Post uplifting quotes or affirmations where you’ll see them.
- Helps with: Building confidence and staying motivated.
Spend Time With Your Pets (If you have one):
Spend Time With Your Pets (If you have one):
Spend Time With Your Pets (If you have one):
- Cuddle, play, or simply sit with your pet.
- Animals reduce stress and bring comfort.
- Helps with: Easing loneliness and calming the nervous system.
Take Breaks with Enjoyable Distractions:
Spend Time With Your Pets (If you have one):
Spend Time With Your Pets (If you have one):
- Watch a feel-good movie, read a favorite book, or play a calm game.
- Laughter and fun matter too.
- Helps with: Preventing overthinking and emotional burnout.