Back to School Coping Skills: 3 Ways to Calm Stress

campaigns

Published on September 10, 2025

Your heart is racing, your palms sweaty and your throat feels tight. Thoughts are racing 100 miles per hour, and you just want to get out of this state of anxiety and dread. Here are our top 3 Skills from Dialectical Behavioural Therapy (DBT) to help you calm your mind, ground yourself, and navigate moments of intense stress.

Skill #1: ‘STOP’ Skill

When you are really upset, you can be impulsive and do things you might not normally do and regret later. STOP is a way of just creating a moment of time when your thinking can kick in and you can make better decisions. If you’ve ever played ‘freeze’ before, you’ll get the idea quickly!

Step by step

1. STOP

DON’T just react. STOP! Freeze! Do not move a muscle. Your emotions may try to make you act without thinking.

2. Take a step back

Take a step back from the situation! Take a break! Let go. Take a deep breath. Do not let your feelings make you act impulsively.

3. Observe

Observe! Notice what is going on inside and outside you. What is the situation? What are your thoughts and feelings? What are others saying and doing?

4. Proceed Mindfully

Act with awareness: notice your thoughts, feelings, and the situation. If you see the next step, take it carefully.

Skill #2: ‘TIPP’ Skill

If you ever get to the point when you are boiling over with anger or upset, there’s one thing that works every time. If you put something very cold on your face and hold your breath, your body automatically slows right down, as if you’d fallen into a frozen river. If you learn how to use it, it’s like the ‘999’ skill. Try it first when you’re feeling ok, and you’ll automatically know how to use it when you’re too stressed to think.

Step by step

1. Prepare icy water

Fill the bowl with cold water and add the ice. Leave for 5 minutes to let it get really cold. The colder the water, the more you will feel the effect.

2. Timing is key

Set a timer for 30 seconds and have someone ready to time.

3. Dive right in

Hold your face in as long as you can. If you have to come up to take another breath, just dive back in until you hear the timer.

4. Dry your face

Nice job! You did it. Find a chair and hold your face in the towel to dry off. Now sit up straight and notice the sensations you feel in your body.

Skill #3: ‘Self-Soothe’ Skill

Have you ever thought how good your senses are for picking up danger? Well, we they work the same way for helping us sense when it is safe. Self-soothe is about signalling your body and brain that you are relaxed, calm and more in control. Are you ready for a scavenger hunt with a difference?

Step by step

Smell

Being around smells you enjoy can also make you feel better. You could try smelling your favourite perfume, favourite food, or cooking ingredients.   

Vision

Some people find it soothing to look at beautiful things such as nature, a sunset or a pretty view of town.

Hearing

Sounds can be relaxing and uplifting. This could be anything from your favourite playlist to or sounds from nature. Be mindful while you are listening to the music, let your thoughts just come and go.

Taste

Try to think of your favourite food and treat yourself to it. Sweets are an obvious choice, but also try and find a range of things to chew, suck or crunch. Eat slowly, mindfully and taste every bite.

Touch

It can be soothing to feel a comfortable sensation against your skin. This could be taking a bath (put bath bombs or bubble bath in the box) or objects you like to hold, squeeze or feel. Maybe don’t put the cat in the box though!