1. Mindful Art Journaling What it is: A blend of visual art and emotional reflection. How to use it: Take 10–15 minutes a day to draw, paint, or collage how you're feeling, followed by a few sentences about your emotional state. Use this as a daily check-in tool to reconnect with yourself. 2. Somatic Grounding What it is: A trauma-release technique that brings awareness to the body to calm the nervous system. How to use it: Place one hand on your chest and one on your belly. Take deep, slow breaths while focusing on the physical sensation of your body being supported by the chair or floor. Use this during emotional overwhelm or anxiety. 3. Emotion Wheel Painting What it is: A DBT-based creative practice to identify and externalize emotions. How to use it: Look up an “emotion wheel.” Pick one emotion you’re feeling and create an abstract painting that visually represents it. Reflect afterward: What is this emotion asking of me? 4. Distress Tolerance Kit What it is: A collection of calming items and activities that soothe you during emotional crises. How to use it: Fill a small box or bag with things like calming essential oils, comforting textures, a photo of someone you love, affirmations, or a worry stone. Use your kit anytime you feel emotionally flooded. 5. Creative Release Letters What it is: A trauma-processing writing technique that helps you express emotions toward people, experiences, or parts of yourself. How to use it: Write a letter to someone (you don’t have to send it). Allow yourself to say what was never said. Then rip it up, burn it (safely), or transform it into art. This symbolic act creates emotional release. 6. DBT “Wise Mind” Practice What it is: A core DBT technique for finding balance between emotion and logic. How to use it: Close your eyes, take a breath, and ask yourself: What is my Emotion Mind saying? What is my Reasonable Mind saying? What does my Wise Mind know? This can be done daily when facing decisions or internal conflict.