1) 5-4-3-2-1 Grounding: Name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste. 2) Square Breathing: Breathe in for 4, hold for 4, breathe out for 4, pause for 4 (imagine tracing a square). 3) Sip Cold Water: Take a slow, deliberate sip of cold water (the change in temperature can be a quick physical reset). 4) Tense & Release: Discreetly tense up a muscle group (like your hands or shoulders) for 5 seconds, then completely relax it. 5) Positive Self-Talk: Repeat a simple, true statement to yourself ("I can handle this," "It's okay to feel upset," or "This will pass"). 6) Walk it Out: Take a brisk walk or just step outside for a few minutes. 7) Dance Party (3 Minutes): Put on one favorite song and just move (at home or in a safe space). 8) Stretch/Yoga Poses: Do 3-5 simple stretches, like reaching for the sky or touching your toes. 9) Squeeze a Stress Object: Use a stress ball, a piece of putty, or even clench a soft item like a jacket sleeve. 10) Tidy a Small Space: Organize one small area (your desk, backpack, or nightstand). The physical act and visible result can be calming. 11) Journal a "Brain Dump": Write down everything that's stressing you without censoring or worrying about grammar. You don't have to read it later. 12) Doodle/Color: Grab a piece of scrap paper and just draw shapes, lines, or color in a page (doesn't need to be good art). 13) Listen to a "Chill" Playlist: Put on music that matches or helps shift your mood (calm, inspiring, or focused). 14) Creative Building: Spend 10 minutes building with Legos, blocks, or anything that requires focus with your hands. 15) Text/Call a Trusted Person: Reach out to a family member or friend just to talk about your day, or ask for a quick distraction. 16) Ask for a Break/Help: Tell a teacher, parent, or trusted adult, "I need a minute," or "I'm feeling overwhelmed and need help with this." 17) Cuddle a Pet: Spend a few minutes petting, holding, or playing with an animal. 18) Perform a "Kindness Bomb": Do one small, unexpected nice thing for someone else (write a nice note, hold a door, offer a compliment).

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