How to Use Comfort Kits

Breathe to Relax

Helpful for: worries, trouble sleeping, pain

What is it?

When you control your breathing you control the body's response. Athletes, singers, and even movie stars use this all the time!

What you need

Your lungs, your hand on your belly-button, a pinwheel or bubbles, a finger puppet resting on your belly, and a comfortable place. You can use this practice without anything but yourself.

How to do it

• Imagine you have a balloon in your belly. Let all your muscles be soft, loose and comfortable.
• Breathe in slowly through your nose. Then breathe out slowly through your mouth — twice as long as you breathed in.
• Feel your belly get big like a balloon blowing up as you breathe in.
• Place your hand or a finger puppet on your belly button and feel it move up and down.
• As you slowly let the air out, imagine you are breathing out any uncomfortable feelings or stress.

When to use it

• As often as possible — at least 2–3 times per day.
• Before, during, and after a stressful situation.
• Any time you are feeling nervous, stressed, or upset.

Catch the Relaxation Wave

Helpful for: worries, trouble sleeping, pain

What you need

Nothing but yourself and a comfortable place to sit or lie down. A squeeze ball, squishy stress ball, slime, or finger puppet can help. Try watching a mood ring change color as you relax!

How to do it

• Start with 5–10 slow, deep breaths. Notice how your shoulders drop with each breath out.
• With each breath out, imagine muscles relaxing further down your body — like ice cream melting in a bowl.
• Make the muscles in your feet and toes very tight. Hold — tight — tight — count to 10. Then let go and feel them melt into relaxation.
• Work upward through your legs, back, chest, stomach, arms, neck, shoulders, and face.
• When finished, your muscles should feel like wet, loose noodles or a floppy teddy bear.

When to use it

• Practice 2–3 times per day.
• Any time you are feeling nervous, stressed, or upset.
• Before medical exams, including injections.

Talk to Yourself!

Helpful for: trouble sleeping, worries

What is it?

A helpful way to calm the mind, relax the body, and become more aware of what your muscles are feeling.

What you need

Nothing but yourself and a comfortable place to sit or lie down.

How to do it

• Get into a comfortable position. Take a few slow, deep belly breaths.
• Repeat each of the following phrases silently in your mind 3–6 times, imagining the sensations actually happening in your body:

1. My arms are heavy and warm.
2. My legs are heavy and warm.
3. My heartbeat is calm and strong.
4. My breathing is calm and relaxed.
5. My tummy is soft and warm.
6. My forehead is smooth and relaxed.

Notice how comfortable and balanced your body feels. Imagine yourself being healthy, strong, and happy.

When to use it

• Any time you are feeling worried, stressed, or upset.
• At night to help you sleep.

Imagination Fun!

Helpful for: worries, fatigue, pain, trouble sleeping

What is it?

Your brain listens to what you are thinking about. Thinking about sad things makes you feel sad. Thinking about pleasant things will help you feel better and more comfortable. This practice lets you write your own story.

What you need

This is a built-in tool you have inside you all the time. If you want, use favorite photos or pictures of places you enjoy. A finger puppet can help tell you a story!

How to do it

• Take 3–5 slow, deep belly breaths and close your eyes.
• Imagine yourself somewhere you would rather be — a happy place with family, playing sports, listening to music, or in the future feeling healthy and having fun.
• Pretend to be there as though it was really happening. What do you smell? What do you taste? What do you hear?
• Notice how comfortable your body feels. Because imagination happens inside your mind, you're the boss of it.

When to use it

Any time you are uncomfortable or in pain, when you can't sleep, or when you are nervous, stressed, or worried.

Write It Down or Draw It Out

Helpful for: everything

What is it?

Write about or draw about your life and experiences.

What you need

A pencil and crayons. A notebook or paper.

How to do it

Help yourself feel better by writing or drawing about your life and feelings. Tell about things you have learned, both positive and negative.

When to use it

• Anytime, day or night.
• When you have things on your mind and would like to record them.
• When you want others to know what is going on with you.
• When you are nervous, upset, excited, or when something big is about to happen or has just happened.

Get Moving!

Helpful for: low energy, stress, mood

What is it?

Moving your body can improve your mood, help you sleep better, reduce discomfort, and give you more energy. Simple activities like walking, dancing, or even doing chores count!

Animal moves

Animals move in many ways. Try imitating these (add sounds too!): bear crawl, crab walk, gorilla walk, bunny hop, frog jump, caterpillar crawl, seal hobble, duck walk, flamingo pose.

Cobra pose

Lie on your belly. Bring your hands flat under your shoulders. Using your back and core, lift your upper body. Hold and take a few breaths. Release, breathe out, and repeat — hiss like a snake as you press up.

Half Tortoise (Child Pose)

Start on hands and knees, press your hips back toward your heels. Stretch your arms out in front, palms together. Breathe deeply in and out for about 30 seconds.

When to use it

Whenever you need a quick energy boost or want to calm down and recharge.