Rip apart a piece of heavy cardboard, trash bag, or an old shirt or sock.
Dig in the dirt or sand tray
Squeeze ball to squeeze, twist, or throw
Sing at the top of your lungs
Dance it out
Write a letter to the person you are mad at and then rip it apart
Hit a punching bag
Scream into a pillow
Do something slow and soothing, like taking a bath with bath oil or bubbles, curling up under a comforter with hot cocoa and a good book, and nurture yourself.
Find positive ways to get the endorphins going through physical activity, going outside, listening to update/inspiring music with a good beat, try sound bathing, talk with a nutritionist about foods that boost serotonin.
Write a letter to the person whose actions are contributing to your sadness, acknowledge the feelings, and then pivot to write out how you are going to overcome the situation and become a more resilient, kinder person.
Call a friend and just talk about things that you like.
Find a way to use as many of your senses as possible like taking a hot bath/shower, using a washcloth or sponge to rub great-smelling body wash on you. You can also use sugar scrubs. This combines sight, touch, smell, and sound if you play music in the background.
Practice mindfulness and grounding techniques; activate your senses through box breathing.
Eat something sour, spicy, or with texture and pay attention to the taste and texture of it. Use as many descriptive words as come to mind about the experience from start to finish.
Hold an ice cube
Take your shoes off and let your toes grip the ground, esp. if it is outside in the grass or on a plush carpet.
*Additional ideas available during coaching and counseling visits