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Appendix: Toolkit

Identify your triggers: Make a list of people, places, and things that are particularly difficult to cope with, This will help increase your awareness and ability to cope ahead.

Boxed breathing: Practice connecting to your body through your breath. Inhale for the count of four, hold for four, exhale for four, hold for four.

Set Boundaries: You’re allowed to say no. Practice setting boundaries for yourself at home and at work.

Progressive muscle relaxation: Practice tensing and relaxing all each muscle group to achieve a deeper state of relaxation in your body.

Label your emotions: Practice identifying and labeling your emotions. Be as specific as possible.

STOP: Stop, take a step back, observe, and proceed thoughtfully. Practice the STOP skill to avoid acting instinctively and connect with your learning brain.

Share responsibility: Create a Responsibility Pie Chart to consider all factors that lead to an outcome — not just your own actions.

Identify your hats: Make a list of all the important parts of your identity and choose one way to meaningfully engage with each one every day.