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CHILL SKILLSWhat are Chill Skills? Chill Skills are things that you can do to
manage challenging thoughts and feelings.
Step 1: Identify Helpful Chill Skills
The Chill Skills are divided into four categories. Check the one’s that you think would be helpful.
Calmingo Yoga
o Meditation
o Tense/Relax
o Take a Break
o Positive Self-Talk
o Deep Breathing
o Drink Water
o Count to 10
o Give Yourself A Bear Hug
o Add Your Own: ___________________
Physicalo Take a Walk
o Run in Place
o Dance
o Jumping Jacks
o Squeeze a Stress Ball
o Add Your Own: ___________________
Distractingo Crossword Puzzle o Read
o Draw/Color o Play a Game
o Listen to Music
o Play with a Pet
o Put on Lotion
o Play 5,4,3,2,1 Game - Name 5 things you
can see right now, 4 things you can feel right
now, 3 things you can hear right now, 2 things
you can smell right now, and 1 good thing
about yourself
o Add Your Own: ___________________
Think & Talk It Outo Talk to a Friend or an Adult
o Think of My Happy Place
o Write Your Thoughts Down/Journal
o Think Positive- “I will be ok”
o Express How I Feel
o Take Think Time
o Add Your Own: ___________________
www.fccafs.com 214-592-7176
© 2017 Erica Sewell. All rights reserved.
CHILL SKILLS Step 2: Make A Chill Skills Toolbox
1) Find a small box or bag to hold your Chill Skills
2) Look at what Chill Skills you checked
3) Find either that Chill Skill or make a visual for each Chill Skill
EX: If you checked Color- put colored pencils, markers or crayons into your Chill Skills Toolbox
EX: If you checked Listen to Music- write Listen to Music or draw a picture of someone
listening to music on an index card.
TIP: To make a Chill Skills toolbox for school, use a pencil bag that fits into your binder!
1) Cut out the pictues of the Chill Skills on the following page that you think will help you
2) Hole punch each picture at the top left corner
3) Either use a binder ring or a piece of string to keep all of the cards together
4) Now you have a travel version
Step 3: Make an “On the Go” Chill Skills Toolbox
Think of My Happy Place Squeeze a Stress Ball
www.fccafs.com 214-592-7176
© 2017 Erica Sewell. All rights reserved.
CHILL SKILLS “On the Go” Chill Skills Toolbox
Deep BreathingGo For A Walk
JournalDraw/Color
Yoga
Crossword Puzzle Play a Game
Squeeze a Stress BallSay How I Feel
Dance Take A BreakDrink Water
Count to 10 Tense and RelaxDo Jumping Jacks
Think of My Happy Place
www.fccafs.com 214-592-7176
© 2017 Erica Sewell. All rights reserved.
CHILL SKILLS “On the Go” Chill Skills Toolbox
Think Happy Thoughts
Play With A Pet
Read
Take Think Time
Talk To A Friend or Adult
Play 5,4,3,2,1 Game
Run In Place
Give Youself a Bear Hug
Meditate
Listen to Music
Put On Lotion
www.fccafs.com 214-592-7176
© 2017 Erica Sewell. All rights reserved.
