Resources for Your Healing Journey

Distress Tolerance Tools (DBT-based):

  • TIPP: Cold splash, jumping jacks, paced breathing, muscle relaxation

  • ACCEPTS: Activities, helping others, emotional opposites, grounding thoughts

Insight Timer: Free meditations & sound baths

Headspace or Calm: Great for anxiety and sleep

Mindful Moments: Set reminders throughout the day to pause, check in, and breathe

Practical tools to support your emotional wellness between sessions

Calm your nervous system and return to the present moment.

Grounding & Relaxation Techniques

5-4-3-2-1 Grounding Exercise:
Use your senses to become fully present:

  • 5 things you can see

  • 4 things you can touch

  • 3 things you can hear

  • 2 things you can smell

  • 1 thing you can taste or feel internally

Self-Soothing With the Senses:
Sight: calming images or nature walks
Sound: music, white noise, or rain sounds
Touch: soft blanket, textured object
Smell: essential oils or fresh scents
Taste: peppermint tea, lemon water, grounding snacks

Box Breathing (4-4-4-4):
Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4. Repeat 3–5 rounds.

Feelings Wheel:
Struggling to name how you feel? The Feelings Wheel helps expand your emotional vocabulary.

Mindfulness & Meditation

Create space between thought and reaction

Walking Meditation: Focus on your breath and surroundings as you move