Inner Peace

Trauma Narrative

Exercise

Read a book

Talk about it

Ask for Help

Don’t give up

Fix your mistakes

Be p

atien

t

Talk about it:

Ana knows that whatever

the problem is, it’s im-

portant to talk about it.

Find a safe friend or adult

you can trust and get

those feelings out in the

open. Many things lose

their power when they

are said out loud.

Ask for Help:

Kristoff knows he can’t fix

everything himself. He

knows when its time to ask

for help. If you have a prob-

lem you know you can’t fix

yourself, be brave like Kris-

toff and ask someone like a

teacher, parent, or other

trusted adult for help even if

its for your friend .

Don’t give up:

Mulan know its okay if

she doesn’t get it the first

time, the second time or

even the 15th time. If she

keep trying she will keep

getting better.

Don’t give up. Every time,

you get stronger until you

can do it.

Fix your mistakes:

Merida knows that some-

times saying she is sorry

takes more courage than

even fighting bears! Every-

one makes mistakes.

Apologizing and doing what

you need to make it up to

that person is true courage

and bravery!

Be Patient:

Hiccup knows that the

best things come to those

who wait. Take a deep

breath. Be patient. Do

what you can, and then

be willing to wait.

Inner Peace:

Master Shifu uses breath-

ing to stay calm when he is

upset.

Take in a slow deep breath.

Exhale slowly as you count

in your mind to 5. Imagine

you are blowing a candle

that flickers and does not

go out. Repeat 5 times.

Trauma Narrative:

Po knows that he cannot be

at his best without facing

and letting go of his past.

Your therapist can help you

write your trauma narrative

or your story. Remember

you can be strong like Po.

After he remembers, he has

increased strength.

Exercise:

Rapunzel knows how im-

portant it is to GO OUTSIDE!

The sun gives your skin spe-

cial vitamins and helps you

feel better.

Exercise also help you feel

better. Go for a walk. Ride

your bike. Enjoy the grass

and sunshine!

Read a Book:

Belle knows that reading is

both calming and exciting.

It is exercise for your

imagination and can be a

lot of fun!

Even if you have read it

before, read the same

books again and again.

Even Belle has her favorite.

Goals in small

steps

Mindfulness

Meditation

Listen to music

Move in 8’s

Calm Box or

Safe Place

Draw

or P

aint

Do a puzzle

Hold your pet

Move in 8’s:

Aang and Katara move

their body in figure 8’s,

circles and other swirls.

Try drawing a large figure

8 in the air with your

hands somewhat slowly.

Now, use your other

hand. Repeat. This helps

clear your mind and help

you think clearly.

Calm Box / Safe Place:

Ariel has a special collec-

tion of things that help her

stay calm. You can make

your own special box with

smooth rocks, a picture,

and other things that help

you. You can make a safe

place with a blanket,

stuffed animal, or other

things that help you feel

safe.

Do a puzzle:

Tinker Bell is good at fixing

things, solving puzzles and

riddles. When you are up-

set, doing a puzzle can help

you calm down. Do you like

word searches? Soduku?

Metal fidgets? Even Legos?

Sit down for a few minutes

and use your hands to

“tinker with something.

Hold your pet:

Penny feels calm when she

spends time with her pet

dog, Bolt. Do you have a

pet? Is it one you can take

for a walk or hold for

awhile? It can help you feel

better to cuddle with your

furry friend.

Draw or Paint:

Rapunzel draws or paints to

stay calm. You can paint how

it looks when you are angry or

sad. It can be shapes and

swirls of color, something you

remember or imagine, or any-

thing your want. It can even

be angry scribbles. Art helps

you express your feelings and

feel better.

Goals in small steps:

Dora knows that in order

to get some place, she

needs to break it in small

steps. If something feels

too hard, remember to

take it in smaller steps and

do one step at a time!

Mindfulness:

Pocahontas listens carefully

to the wind and things

around her. This gives her

wisdom and calms her.

You can too. Pick something

like an orange. Describe it.

What color is it? Texture?

Soft or Hard? Smell? Taste?

Temperature? Cold or

Warm? Stop and notice

things around you!

Meditation:

Aang uses meditation to

clear his mind and make

better decisions. Take in a

deep breath and let it out

slowly while saying a work

like “Peace” or “Calm.”

Focus on the word and your

breathing. Repeat several

times slowly.

Listen to music

Lilo listens to music when

she is upset. Her favorite is

Elvis. What is your favorite?

Listen to music that cheers

you up when you are sad.

Pick calm music when you

can’t hold still. Sing or play

a musical instrument.

Garden

Pick a Hero

Take another

point of view

Use imagination

Use R

hyth

m

Journal

Writing

Think it through

Men

tal Practi

ce

Eat Health

y

Use Rhythm:

EB plays the drums to

stay calm. You can use

rhythm too by clapping,

snapping fingers, playing

on cups, etc… Clapping

games with partners also

calms the brain through

patterns and helps you

process things that hap-

pened that day.

Journal Writing

Greg writes in his journal to

get his feelings out and to

try to figure things out. He

has good days and bad days

and either way, he is learn-

ing about himself and how

to think things through.

Writing in a journal helps

you notice things and think

about things in new ways.

Think it through:

Jiminy Cricket helps

Pinocchio think decisions

through before he reacts.

Sometimes we might do

hurtful things when we are

mad or sad. Slow down and

think it through. What would

Jiminy tell you about how

you are thinking or what you

want to do? Then choose a

healthy decision.

Mental Practice:

Lighting McQueen uses posi-

tive affirmations before a

race. These are positive mes-

sages he says like “I am

speed.” He also imagines

himself doing well in a race.

You can do this too. Say

something positive like “I am

important and special,” every

morning. Imagine yourself

doing well on a test or in

other areas!

Eat Healthy:

Ramy knows the importance

of eating good, healthy food.

If you find you feel tired all

the time or “not yourself”

look at what you are eating.

Eating some fruit and vegeta-

bles can give you energy to

play. Drink a glass of water

instead of soda. Your body

will thank you!

Garden:

Wall-e knows how im-

portant plants are for well-

being. Spend some time

working in the garden. Pull

some weeds. Smell the

flowers. Put your hands in

the dirt and notice the tex-

ture.

Pick a Hero:

Desperaux, the mouse, picks a

hero to help him cope with

trauma and stress. He picks

someone who is honest,

brave and valiant. Who is

your hero? Try to pick some-

one full of hope and courage.

Someone wise and kind. How

would that person handle

your situation? What can you

do to follow their example?

Take another point of

view:

We may think other people

have it better or they don’t

understand. For a moment,

imagine you are them. What

do they see. What are things

like in their shoes? Try to

understand what they might

be thinking.

Use your imagination:

Spongebob doesn’t feel

bored when he uses his

imagination. He once

bought a tv and threw it

away to keep the box it

came in. With his imagina-

tion, the box was anything

he dreamed it was. What

do you have that you can

imagine is something else?

Reframe Service

Shut it out

Neutral

Activity

Take a

break

Mindfully Engage in an

Activity: Distract yourself

by using your senses to

fully pay attention to

something. Lilo listens to

music. She closes her eyes

and stays in the moment

by listening carefully.

Experience Intense Sen-

sations: A strong physical

feeling can distract you

from painful emotions.

Try a hot bath or cold

shower. Chew on

crushed ice. Snap a rub-

ber band against your

wrist. Lilo rides really fast

on her tricycle.

When asking for what

you want, Remember

DEAR MAN

When feelings get too

big, Remember

IMPROVE

DBT KEYS

ACCEPTS

A– Activities

C– Contribute

C– Compare

E– Emotions

P– Push away

T– Distract Thoughts

S– Senses

To avoid or lessen

problems, stay

STRONG

DEAR MAN

D-Describe

E– Explain

A– Assert

R– Reinforce

M– Mindful

A– Appearance

N– Negotiate

Take a break: Do some-

thing fun for a while.

Lilo goes surfing with

her family.

IMPROVE

I– Imagine

M– Meaning

P– Prayer/meditation

R– Relaxation

O– One thing at a time

V– Vacation

E– Encouragement

STRONG

S- Sleep

T– Take medicine

R– Resist drugs-alcohol

O– Once a day

N– Nutrition

G– Get exercise

When feelings get too

big, Remember

ACCEPTS

Shut it out: Leave the

situation and go some-

where calm and quiet.

Lilo goes to her room

to think things through.

Reframe: Change your per-

spective about something.

See it in a positive light. For

example: Lilo gives Jumba’s

evil experiments a positive

job and thus changes them

from bad to good.

Mindfulness

Intense

Sensation

Think neutral thoughts:

Do a neutral activity like

counting to ten, reciting

a poem, or naming the

things you see in the

room. Lilo practices hula

dances she knows and

recites the words to the

songs.

Do something for Some-

one Else: You can feel

better when you serve

and help someone else.

Lilo remembers to take

Pudge the fish a peanut

butter sandwich.