Resilience Exercises Emotional - Power pose for 30 seconds Do a loving-kindness meditation Give yourself a hug or pat on the back Listen to a song you love (dance for bonus!) Notice and take a minute to enjoy something that makes you happy (penny pleasures) Write down 5 things you appreciate Write down 3 things that went well today and why it went well Engage your senses outside for 5 minutes Practice Safe Space imagery Watch something that makes you laugh Smile for a full minute Be still for 5 minutes. Just be still. Think, observe, feel, listen, whatever you like. Physical - Drink a full glass of water Take a brisk walk outside (5 minutes) Eat a serving of vegetables Stop eating when you are not hungry Dance to a song you like Stretch all your major muscle groups Practice deep breathing Take the stairs Eat a fruit instead of a sweet Do pushups or sit-ups until you can’t do any more Eat a healthy protein with breakfast - Social - Text or email someone to share what you appreciate about them Snuggle a living creature for 5 minutes Give/get a hug (at least 20 seconds) Start a conversation with someone Smile at people you see in a public place Greet someone by name Give a compliment Invite a friend to do something with you Give an act of service Mental - Read 15 min. or a chapter of a book you like Do 15 minutes of homework Research a topic of interest Practice a new skill (10 min) Practice something you want to improve Game-plan how to respond to a stressor Notice and challenge a negative thought Spend 10 minutes in a mindfulness practice Watch a TED talk or Khan Academy video Listen to a podcast