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Grounding Exercises

Megan Thomas — Fri, 14 Mar 2025 16:31:41 +0000

Grounding Exercises

Unwind, destress, and de-stimulate

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Stay present, stay grounded

When strong emotions take over, it might feel like you’re losing control. Grounding exercises can help you stay connected to the present and remind you that you are safe right now. They help calm your body’s stress response and bring your clear thinking back. While grounding exercises won’t solve everything, they can help you manage your feelings and keep things from getting worse in the moment.

These 30 grounding exercises from Thrivology are research-based and can help you unwind, destress, and de-stimulate.

Find the exercise that's right for you

Grounding exercises are for everyone and can be used any time you need them. The exercises below are divided into three types:

Mental

Mental grounding exercises, like counting or visualizing, help break distressing thoughts and focus your attention on the present.

Physical

Physical grounding exercises use your senses or objects around you to help you stay grounded.

Soothing

Soothing grounding exercises use kind and positive thoughts to bring a sense of calm and improve your mood.

Flip through the cards below to find a grounding exercise that works for you:

Scripting

Write out your morning routine like a script. Use the present tense, such as “I wake up…then I turn off my alarm…”

Box Breathing

Try “box breathing”: Inhale through your nose for 4 seconds, hold your breath for 4 seconds, exhale through your mouth for 4 seconds, old your breath for another 4 seconds, and repeat.

After a few breaths, notice how your body feels.

Positive Reframe

Read the following statements and rewrite them with positive thoughts.

E.g., flip “I am not good enough” → “I am always learning and growing.”

• I feel like giving up.

• I feel embarrassed.

• I feel anxious.

Visualization

Close your eyes and picture your favorite,
most peaceful place.

Imagine what you see, feel, hear, and smell there.

Sensory Awareness

Pick an activity that engages your senses.

For example, splash your face with cold water, light a scented candle, or sit outside and listen to nature.

Post It

Write something true and positive about yourself on sticky notes.

Put the notes where you can see them often, like on your desk, mirror, or bedside table.

Senses in 5-4-3-2-1

Name…

5 things you see around you.
4 things you can touch.
3 things you can hear.
2 things you can smell.
1 thing you can taste.

Body Scan

Sit comfortably or lie down.

Breathe deeply in through your nose and out through your mouth.

Slowly move your focus from your head to your toes, paying attention to any sensations or emotions you notice.

Stating Safety

Say these phrases out loud:

“It was just a thought or memory.”
“It’s over now.”
“I am safe in this moment.”

Feel It

Hold a comforting object.

Pay attention to how it feels. Is it soft or hard? Bumpy or smooth? Warm or cold?

Gratitude Practice

Make a list of people, places, and things you are thankful for, no matter how big or small.

Recite, Recite, Recite

Think of a favorite song, prayer, poem, or book passage.

Recite it from memory, and repeat as needed.

Tense & Release

Sit comfortably or lie down.

Clench your entire body—your jaw, fists, and limbs. Hold for 20 seconds, then relax.

Positive Mantras

Repeat positive phrases to yourself, such as:

“I am capable,”
“I am strong,” or
“I can handle this.”

ABCs

Go through the alphabet in your mind and think of a word for each letter (e.g., A for apple, B for ball).

Tap, Tap

Sit in a chair with your feet flat on the floor.

Close your eyes and cross your arms over your chest.

Gently tap your shoulders, one side at a time, while breathing deeply.

Memory Recall

Think about a time when you felt calm, confident, or at peace.

Try to relive the positive feelings from that memory.

Name Objects

Look around and name the objects you see, focusing on their colors, shapes, or what they do.

Touching Ground

Press your heels into the ground and feel how your feet connect.

Spread your toes and press evenly from the big toe to the little toe, and from the front of your foot to the heel. Notice how your feet connect with the ground.

Visualization of Support

Picture someone who loves or supports you. Imagine where you are, what you’re doing, and what encouraging words they are saying to you.

Counting

Count slowly, either forwards or backwards.

Try counting by twos, threes, fours, and fives for a change.

Savor

Eat or drink something you love.

Take your time and focus only on enjoying it.

Don’t do anything else while you savor the taste.

Emotional Validation

Acknowledge your feelings without judging them.

Accept that your emotions are valid and it’s okay to feel this way.

Solve the Puzzle

Try a mental puzzle that makes you think.

For example: Five people are eating apples. A finishes before B but behind C. D finishes before E but behind B. What’s the finishing order?

Self-Massage

Gently massage your hands, arms, or feet.

Pay attention to how it feels and adjust the pressure as needed.

Relaxation with Affirmation

Relax your muscles one group at a time while repeating calming affirmations, such as:

“I am relaxed” or
“I feel at ease.”

Memory Recall

Think about a vacation or a favorite memory.

Describe the memory in detail to yourself, remembering as much as you can.

Stomp, Tap

Sit comfortably with your feet flat on the floor.

Close your eyes and focus on the feeling of your feet touching the ground.

Gently tap or stomp in place.

Dear Friend

Imagine your best friend came to you for support. Think about what comforting words you’d offer them.

Then, consider what they might say to you if you needed encouragement.

Describe an Activity

Describe the steps in an activity you know well (e.g., how to shoot a basketball, how to prepare your favorite meal, or how to braid hair).

Press & Hold

Press your palms together, hard, and hold for 15 seconds. Notice the feeling of tension in your hands and arms.

Reflect on Joy

Write down or mentally list 5 things in your life that bring you joy. Visualize each thing briefly.

Spell in Reverse

Spell your full name and the names of three other people backwards.

Brisk Rubbing

Rub your palms together briskly for 15 seconds. Notice the sound and the feeling of warmth.

Make Yourself Laugh

Look up a silly joke, watch a funny animal video, or find a clip from a comedian.

Air Draw

Think of an object and “draw” it in your mind or the air with your finger, such as your home, a vehicle, or an animal.

Reach for the Stars

Reach your hands over your head and stretch for 10 seconds. Bring your arms down to relax at your sides.

Leave It Behind

Reflect on a negative feeling you’re having. Imagine gathering up the emotions into a small ball and putting them in a box. Imagine closing the box, then picture yourself moving away from painful feelings.

Describe an Object

Pick up an object and describe it in detail. Consider the color, size, texture, scent, weight, and any other features you notice.

Wiggle & Curl

Place both feet flat on the ground. Wiggle your toes. Curl and uncurl your toes a few times. Notice the sensations in your feet.

Practice Self-Kindness

Repeat kind, compassionate phrases to yourself, aloud or in your head, as many times as you need. (You’re strong; you can move through this pain. You’re trying hard; you’re doing your best.)

Reverse It

Read something backwards, letter-by-letter. Repeat for at least a few minutes.

Cuddle with a Pet

Spend a few moments with a pet, if you have one. Pet them, if you can, focusing on how they feel. Notice their markings and unique characteristics.

Touch a Stone

Pick up a small stone. Run your fingers over it. Is it smooth or rough? Does it feel cold or warm? Is it round or jagged?

30 days of grounding

Make grounding a daily practice by sharing Thrivology’s 30 Days of Grounding social media campaign with your followers.

Ready-to-use images, stories, and captions make it easy to bring grounding tools to your audience.

You can also follow along and easily reshare posts from Thrivology on Instagram or LinkedIn.

Print your own

Want to print a deck of grounding exercises on your own?

While we cannot endorse a specific printer, we printed this deck using SmartPress. Here are the specifications we chose:

• Paper Stock: 310 GSM Cardstock
• Card Face Styles: Custom Faces
• Packaging Options: Custom Printed Tuck Box

How to use grounding exercises

Whether you’re new to grounding or looking to deepen your practice, this guide provides a step-by-step approach to make using the Thrivology Grounding Exercises deck simple, effective, and accessible.

Using grounding exercises with young people

Supportive adults can help young people build “recipes” to manage stress. Whether for a quick reset or to decompress after a difficult conversation, these curated recipes can offer a moment of grounding in specific situations.

You can also work together to build your own custom recipes, using this guide as a starting point to explore and try ideas together.

If you’re printing the guide, remember to set to landscape and flip on the short edge!

The research behind grounding

See how grounding exercises help regulate stress and trauma.

Citations

Armstrong, J. (2022, December 10). How explorations of art, trauma-informed principles and contemplative practices can come together to support well-being and nervous system regulation. Medium.

B., M. (2016, December 2). Mental health treatment is a privilege many people can’t afford. NAMI Iowa. https://namiiowa.org/mental-health-treatment-privilege-many-people-cant-afford/

Bolić, E. B. (2018). Secondary traumatic stress and vicarious traumatization in child welfare professionals in Serbia. Journal of Public Child Welfare, 13(2), 214–233. https://doi.org/10.1080/15548732.2018.1502117

Cavanagh, N., Cockett, G., Heinrich, C., Doig, L., Fiest, K., Guichon, J. R., Page, S., Mitchell, I., & Doig, C. J. (2020). Compassion fatigue in healthcare providers: A systematic review and meta-analysis. Nursing Ethics, 27(3), 639-665.

Clay, R. A. (2022, July 11). Are you experiencing compassion fatigue? https://www.apa.org. https://www.apa.org/topics/covid-19/compassion-fatigue

Crowder, R., & Sears, A. (2017). Building resilience in social workers: An exploratory study on the impacts of a mindfulness-based intervention. Australian Social Work, 70(1), 17-29.

Denham, I. P. (1993). The power of the word. Positive affirmation as self-healing, reshaping or remodelling technique: A dissertation (9404427). [Doctoral dissertation, Union Institute School for Advanced Studies]. ProQuest Dissertations & Theses Global.

Ginwright, S. (2020, December 9). The future of healing: Shifting from trauma informed care to healing centered engagement. Medium. https://ginwright.medium.com/the-future-of-healing-shiftingfrom-trauma-informed-care-to-healing-centered-engagement634f557ce69c

Gold, E., Smith, A., Hopper, I., Herne, D., Tansey, G., & Hulland, C. (2010). Mindfulness-based stress reduction (MBSR) for primary school teachers. Journal of Child and Family Studies, 19, 184-189.

Hopwood, T. L., Schutte, N. S., & Loi, N. M. (2019). Stress responses to secondary trauma: Compassion fatigue and anticipatory traumatic reaction among youth workers. Social Science Journal, 56(3), 337–348. https://doi.org/10.1016/j.soscij.2018.08.008

Irving, J. A., Dobkin, P. L., & Park, J. (2009). Cultivating mindfulness in health care professionals: A review of empirical studies of mindfulness-based stress reduction (MBSR). Complementary Therapies in Clinical Practice, 15(2), 61-66.

Jiang, X., Topps, A. K., & Suzuki, R. (2021). A systematic review of self-care measures for professionals and trainees. Training and Education in Professional Psychology, 15(2), 126–139. https://doi.org/10.1037/tep0000318

Posluns, K., & Gall, T. L. (2020). Dear mental health practitioners, take care of yourselves: A literature review on self-care. International Journal for the Advancement of Counselling, 42(1), 1-20.

Shapiro, S. L., Brown, K. W., & Biegel, G. M. (2007). Teaching self-care to caregivers: Effects of mindfulness-based stress reduction on the mental health of therapists in training. Training and Education in Professional Psychology, 1(2), 105–115. https://doi.org/10.1037/1931-3918.1.2.105

Shukla, A. (2019). A 5-Step Mindfulness Grounding Technique To Ease Anxiety & Why Mindfulness Works. Cognition Today. Retrieved from https://cognitiontoday.com/5-step-mindfulness-grounding-technique-to-ease-anxiety-why-it-works/.

Taylor, JT., & de León, S. (2018). Healing systems: Reflections on the first four years of Trauma Transformed. Trauma-Transformed. https://traumatransformed.org/documents/Healing-Systems_Reflectionson-Trauma-Transformed.pdf

Thorpe, K., & Barsky, J. (2001). Healing through self‐reflection. Journal of Advanced Nursing, 35(5), 760-768.

Williamson, J., & Smith-Austin, B. (2021). Trauma Informed E-Newsletter: Issue 8.

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What’s Right With You

Megan Thomas — Wed, 19 Feb 2025 18:56:52 +0000

What's Right With You

Applying the science of trauma-informed care

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Begin true healing by asking "What's right with you?"

It is unfortunately common in our culture that when talking to/about those impacted by trauma, there is a harmful focus on the questions: “What’s wrong with you?” or “What happened to you?” For true healing to begin, we can begin by imagining/asking, “What’s right with you?” Healing means to restore our innate and collective sense of who we are. It means remembering that, despite trauma, we are joy, brilliance, and dreams. Young people must be reminded of this, too!

“Mindfulness not only makes it possible to survey our internal landscape with compassion and curiosity but can also actively steer us in the right direction for self-care.”

The Body Keeps the Score

Move toward a healing-centered approach

No one can deny that everyone, regardless of age, geography, or identity, has faced trauma over the last few years.

As youth-supporting professionals, we have a responsibility to create safe, healing spaces for young people. And we, the adults, must also take care of ourselves and heal from our own trauma, so we don’t transpose our wounds on those we teach, guide, and mentor.  Being familiar with what trauma is not enough. We must understand what it is born of, who it impacts, and most of all, how we can respond.

We designed a one-day skills-building training (as well as a shorter overview, as a presentation) for youth-supporting professionals who work directly with young people and want to move beyond the basics about trauma to learn how to put trauma-informed and healing-based approaches into practice.

We’ve facilitated this resource at several events:

• #HealthyTeen23, October 2-4, 2023, in Portland, Oregon

• In Solidarity We Rise Conference, May 2-4, 2024, in San Francisco, California

• #HealthyTeen24, November 18-20, 2024, in Phoenix, Arizona

Here's what you'll learn

By the end of the one-day training, training participants will be able to…

Use youth-centered language and asset-based framing to describe what trauma is, the different levels of trauma, the impacts of trauma on the developing brain and body, and the societal factors that create persistent traumatic environments.

Apply select elements of trauma-informed frameworks—including SAMSHA’s 6 principles of Trauma-Informed Care, Flourish Agenda’s Healing Centered Engagement (CARMA), and other relevant approaches—to their work.

Utilize strategies for resilience and healing to mitigate secondary traumatic stress experienced by youth-supporting professionals.

“The presenters were well-informed and engaging in their presentation. The session was upbeat, motivating, and allowed the opportunity for collaboration between participants.”

Training participant

Get the training

Schedule your own

Ready to learn more about how you can use a healing-centered approach in your work?

We’re available to train your staff, on-site. If you have at least 12 participants, this may be the option for you!

Please note: There are fees for all training and presentations.

Join one of our events

We regularly host trainings, and when available, we’ll be sure to update this website.

Currently, we have no trainings or presentations scheduled for this resource. Be sure you’re on our email list for updates to our schedule.

Want to chat? Thrivology is here to answer your questions about this training.

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Serenity Moments

Megan Thomas — Fri, 07 Feb 2025 18:05:57 +0000

Serenity Moments

Ready-to-go self-care activities for the workplace

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Take a pause

Self-care isn’t selfish—it’s a necessity. As a hard-working youth-supporting professional, you carry the heavy burden of the trauma you encounter in your work, along with the weight of your lived experiences. Amidst busy schedules and demanding responsibilities, it can be hard to prioritize your own healing.

That’s why Thrivology created Serenity Moments, a series of simple self-care activities you can employ at any time—including during a busy workday. Take a break and engage your senses to make sure that you are taking care of you.

Create a Serenity Moment

Use the tools below to plan, lead, and debrief Serenity Moments in your workplace.

Take it step by step

Each Serenity Moment creates an experience engaging one of the five senses—sight, sound, touch, smell, and taste.

Use the following step-by-step guide to lead a Serenity Moment.

Use our slides

Need some visual cues while facilitating Serenity Moments?

This ready-to-use slide deck walks you through the process of leading and debriefing activities that appeal to each sense.

Thrivology is here to answer your questions about Serenity Moments.

The Serenity Collection

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Numbers to Narratives

Nick Sufrinko — Wed, 15 Jan 2025 17:25:34 +0000

Numbers to Narratives

Using data to uplift stories, uncover needs, and build community readiness for healing-centered sex ed

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Making the case

When it comes to advancing adolescent sexual and reproductive health and well-being, you want all the support you can get. But how do you build community support?

Leading these workshops in your community can help you build support by uplifting adolescent health data and stories.

Numbers to Narratives resources don’t just talk about why healing-centered approaches are important—they provide concrete ways for organizers and participants to use them throughout the entire process.

Why Numbers to Narratives?

From healthy relationships to improved social/emotional learning and even increased media literacy, the case for sex ed is strong.

But how do you begin to incorporate healing-centered sex ed in your community?

By uplifting stories

Public health data are often the starting places for understanding health trends both nationally and locally. However, even data can reflect biases around gender, race, and ethnicity that ends up skewing the public’s understanding of health issues. From a lack of visibility for people from marginalized communities to ineffective strategies that ultimately cause harm, biases in data have a wide range of detrimental effects.

Numbers to Narratives combats gaps in inclusive data by underscoring the role of diverse narratives. By providing guidance for people leading workshops on how to intentionally seek out inclusive data and including diverse workshop participants and giving everyone a space to share their lived experience, Numbers to Narratives uplifts stories that are more inclusive than data alone.

By uncovering needs

You may have access to national data related to public health needs, but what do these numbers really mean? And how do they relate to the needs of young people in your local community? Numbers to Narratives empowers educators to lead conversations making sense of local adolescent health data and question what the numbers mean for their community.

Visual forms of data are pivotal in helping people both understand the nature of an issue and problem solve. By connecting local data with visual storytelling, Numbers to Narratives supports data literacy, helping community members better understand the needs of young people in their area—and how to take action to meet those needs.

By building community readiness

The healing-centered approach woven throughout Numbers to Narratives places a focus on community strengths, as workshop participants identify existing resources in their community. This exercise builds participants’ capacity to understand, locate, and improve local resources.

In addition, community members fully lead the Numbers to Narratives process, with local educators and young people driving the process. Young peoples’ well-being is connected to the influence they have in their schools and communities, so centering young people’s involvement helps them thrive.

Sources

Bhargava, R., Deahl, E., Letouzé, E., Noonan, A., Sangokoya, D., Shoup, N., Frohardt, M., Hoffman, W., Pentland, A., Lefébure, A. (2015, September). Beyond data literacy: Reinventing community engagement and empowerment in the age of data. Data-Pop Alliance. https://dspace.mit.edu/bitstream/handle/1721.1/123471/Beyond%20Data%20Literacy%202015.pdf

Cyrus, K. (2017). Multiple minorities as multiply marginalized: Applying the minority stress theory to LGBTQ people of color. Journal of Gay & Lesbian Mental Health, 21(3), 194-202. https://doi.org/10.1080/19359705.2017.1320739

Goldfarb, E.S., Lieberman, L.D. (2021). Three decades of research: The case for comprehensive sex education. Journal of Adolescent Health, 68(1), 13-27. https://doi.org/10.1016/j.jadohealth.2020.07.036

Hall, K. S., McDermott Sales, J., Komro, K. A., Santelli J. (2016). The state of sex education in the United States. Journal of Adolescent Health, 58(6), 595–597. https://doi.org/10.1016/j.jadohealth.2016.03.032

Kagawa Singer, M., Dressler, W., George, S. (2016). Culture: The missing link in health research. Social Science & Medicine, 170, 237-246. https://doi.org/10.1016/j.socscimed.2016.07.015.

Krieger, N. (2012). Methods for the scientific study of discrimination and health: An ecosocial approach. American Journal of Public Health, 102(5), 936-944. https://doi.org/10.2105/AJPH.2011.300544

Morsillo, J., & Prilleltensky, I. (2007). Social action with youth: Interventions, evaluation, and psychopolitical validity. Journal of Community Psychology, 35(6), 725–740. https://doi.org/10.1002/jcop.20175

Prilleltensky, I., & Prilleltensky, O. (2006). Promoting well-being: Linking personal, organizational, and community change. John Wiley & Sons Inc.

Rall, K., Satterthwaite, M.L., Pandey, A.V., Emerson, J., Boy, J., Nov, O., Bertini, E. (2016). Data visualization for human rights advocacy. Journal of Human Rights Practice, 8, 171-197. https://doi.org/10.1093/jhuman/huw011

Start planning

From logistics to evaluation, the Implementation Guide includes useful checklists that walk you step-by-step through the process of leading workshops in your community

See it in action

In this case study, see how real-life communities used a similar process to make sense of local data

Find the right data

The Data Storytelling Guide includes tips for sourcing data to maximize the impact of your storytelling

Hold an initial workshop

Facilitate an initial workshop with young people using this guide

Host a follow-up workshop

This guide outlines a workshop with youth-supporting professionals

Dive in

Get the full suite of Numbers to Narratives resources delivered directly to your inbox by filling out this quick form.

“Remember that these workshops are just a starting point to create buy-in and momentum to get the ball rolling!”

– Charlie Blue Brahm, Lead Designer

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Thrivopolis

Nick Sufrinko — Sat, 11 Jan 2025 18:56:26 +0000

Thrivopolis

A game and discussion where players navigate a social safety net in the not-so-distant future

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In the wake of the Great Unraveling in the not-so-distant future, a brave few set out to construct a utopian refuge high in the treetops. Born was Thrivopolis, a verdant, gleaming city in the lush embrace of the trees – a true testament to the enduring spirit of humanity.

As a dedicated youth-supporting professional, you are integral to this grand experiment. Your mission is to navigate a social safety net suspended in the canopy, gathering valuable resources to better the lives of those that you support.

Along the way, you’ll soon discover the eerie echoes of the world that came before.

More than just a game, Thrivopolis is an experience that invites educators, clinicians, and other professionals to reflect on the labyrinth of programs and services confronting young people and the professionals who support them.

The dynamic, fast-changing environment of Thrivopolis mirrors the ever-evolving social, political, and economic environment of the real world. Throughout the game and discussion, players are encouraged to think big—really big—about what is possible when we expand our focus from being mindful of the trauma young people may experience to imagine visionary spaces where young people can heal from trauma and thrive in all areas of life.

Spark dialogue

among youth-supporting professionals about innovative approaches to fostering healing and thriving in a challenging landscape of programs and services.

Inspire players

to explore practical solutions and real-world examples that extend beyond trauma-informed care to healing-centered opportunities.

Encourage a new perspective

by empowering players to challenge structural disparities and identify resources that foster holistic healing.

“Thivopolis brings professionals together to learn, laugh, and forge the kinds of bonds that make real-world systems work.”

– Nicholas Sufrinko, Lead Designer

It’s playtime!

Youth-supporting professionals may pick up free, ready-made Thrivopolis games at Thrivology exhibits nationwide. Look for us at:

• Healthy Teen Network Annual National Conference, October 5-7, 2026, in San Diego, CA

Facilitator guide

This guide offers direction on how to play and discuss Thrivopolis with one or more groups of youth-supporting professionals during workshops lasting 90 minutes or more.

Player guide

Use the player guide to set up your game board and learn the rules of Thrivopolis.

Enter the world of Thrivopolis

Order your game today and get ready to inspire new ways to support young people on their healing journeys.

Each game is designed for 3-6 players and costs $48.60 + shipping. We don’t profit—your payment just supports production and delivery.

Please note: Bulk orders of 10 or more games receive a discount but may take longer to manufacture and ship.

Uncover the research

Learn more about the research that helped create Thrivopolis.

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Serenity Kit

Nick Sufrinko — Thu, 04 Jul 2024 15:17:00 +0000

Serenity Kit

A thoughtfully curated kit for youth-supporting professionals to promote self-care, healing, and a
sense of safety

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An experience for the senses

Within every Serenity Kit is an experience for the senses: a sight, a sound, a texture, a scent, and a taste—perfect for those super busy, high-stress days.

Sensory-based interventions like the Serenity Kit support healing and trauma-informed care. Research shows these interventions help youth-supporting professionals process and regulate their emotions, create a safe and regulated environments, and reduce the risk of re-traumatization for young people.

“Much of our training and practice is directed at young peoples’ healing but rarely focuses on the healing that is required of adults to be an effective youth practitioner. Healing is an ongoing process that we all need, not just young people who experience trauma. The well-being of the adult youth worker is also a critical factor in supporting young peoples’ well-being.”

Dr. Shawn Ginwright, pioneer of the Healing-Centered Engagement framework

Get your Serenity Kit!

Exhibit Pick Up

Build One

Pick one up!

Youth-supporting professionals may pick up free, ready-made Serenity Kits at Thrivology exhibits nationwide. Look for us at:

• Healthy Teen Network Annual National Conference, October 5-7, 2026, in San Diego, CA

More Thrivology exhibits to be announced.

Serenity Kits were previously made available at the Maryland Adolescent Health Conference, Adolescent Pregnancy Prevention Grantee Conference, Center for Sex Ed National Sex Ed Conference, Teen Pregnancy Prevention Program Grantee Orientation, and the Runaway and Homeless Youth National Grantee Training.

“This kit won’t fix everything, but it’s here as a reminder that you deserve moments of peace amidst the storm.”

Patricia Natalie, Lead Designer

Create your own!

Healing and self-care are deeply personal journeys, and we all have different definitions of and approaches to healing. This guide will help you create your own Serenity Kit.

Thrivology Tip: Kit-building can also be a delightful bonding activity with coworkers, friends, or family members.

Serenity Kit-curious? Thrivology is here to help.

The Serenity Collection

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Notes and Sources

Disclaimer

We understand that workplace trauma and burnout arecomplex issues that cannot be fully addressed with a single resource. The Serenity Kit is not intended to be a comprehensive solution to trauma but rather a supportive tool to help professionals unwind, destress, and de-stimulate. While it can provide moments of relief and support, it is not a substitute for comprehensive trauma care and mental health support.

We also recognize that taking care of yourself looks different for everyone. The Serenity Kit is not meant to prescribe or simplify what self-care should be. Instead, it aims to create moments of peace and calm, reminding you that self-care is personal and can be defined–and reclaimed–in any way you choose.

Suggested Citations and Acknowledgments

Serenity Kit:

Natalie, P., Garrido, M., Sufrinko, N., Desiderio, G., & Lloyd, L. (2024). Serenity kit [Tool Kit]. Healthy Teen Network. www.HealthyTeenNetwork.org/thrivology/resources/serenity-kit

Acknowledgment: We also gratefully acknowledge the contributions of the following individuals and organizations to this resource. Their ideas, discussions, and generosity played a crucial role in the conceptualization and development of our work: Nicole Bennett, Ryan Mateo Sharnbroich, Beth Marshall, Monica Faulkner, Kalil Sykes, and ARTifact.

Build-Your-Own Serenity Kit Guide:
Natalie, P., Garrido, M., Desiderio, G., Devoto, B., Bennett, N., & Gupta, M. (2024). Serenity kit DIY guide [Guide]. Healthy Teen Network. www.HealthyTeenNetwork.org/thrivology/resources/serenity-kit

Acknowledgment: We also gratefully acknowledge the contributions of the following individuals to this resource. Their insights, ideas, reviews, and thoughtful discussions played a crucial role in the conceptualization and development of our work: Janet Max, Ryan Mateo Sharnbroich, Marlen Ramirez, Lauren Lapointe, Cody Van Felden, Cody Ragonese, and Kelsey Stewart.

Sources

Scanlan, J. N., & Novak, T. (2015). Sensory approaches in mental health: A scoping review. Australian Occupational Therapy Journal, 62(5), 277-285.

Shapiro, S. L., Brown, K. W., & Biegel, G. M. (2007). Teaching self-care to caregivers: Effects of mindfulness-based stress reduction on the mental health of therapists in training. Training and Education in Professional Psychology, 1(2), 105–115. https://doi.org/10.1037/1931-3918.1.2.105

Moore, K. (2016). Following the evidence: Sensory approaches in mental
health. https://www.sensoryconnectionprogram.com/pdf/follow_the_evidence.pdf

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Serenity Collection

Nick Sufrinko — Tue, 02 Jul 2024 17:24:00 +0000

Serenity
Collection

Helping youth-supporting professionals create the time and space for self-care and healing

Thrivology

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Experience the Serenity Collection

As youth-supporting professionals, you dedicate a lot of time and energy caring for others. You may also carry the heavy burden of the trauma you encounter in your work, along with the weight of your lived experiences.

Amidst busy schedules and demanding responsibilities, it can be hard to prioritize your own healing.

We looked at the latest research and listened to caregivers like you, to create the Serenity Kit, Serenity Room, and Serenity Moments. By aiming to promote serenity–defined as the state of being calm and peaceful–these resources affirm that self-care isn’t selfish; it’s a necessity.

When [people who make up systems] are able to show up whole and human—it changes everything.”

Excerpt from Healing Systems: Reflections on the First Four Years of Trauma Transformed

The Science of Senses

Sensory-based interventions are particularly effective in trauma-informed care, as they can help create safe and regulated environments that foster healing and reduce the risk of re-traumatization.

See

Engaging with art has been found to reduce stress, inspire mindfulness, and foster creativity.

The act of viewing art:

encourages a moment of contemplation,
allows for reflection and immersion in the aesthetic experience, and
diverts attention from stressors.

Hear

The therapeutic effect of nature sounds has been recognized as a potent strategy for stress recovery.

Listening to nature sounds:

evokes a sense of calmness and connection with the natural world,
provides a comforting and grounding experience, and
improves mood and cognitive performance.

The process of making sounds or music offers us a creative outlet for expressing and processing complex emotions, fostering a sense of calm and emotional catharsis.

The rhythmic and melodic elements of music have been shown to:

positively impact mood,
reduce stress levels,
promote mindfulness, and
divert attention from distressing thoughts.

Touch

Studies have shown that tactile touch interventions can:

reduce anxiety,
improve comfort, and
activate the parasympathetic nervous system, which counteracts the physiological effects of stress and anxiety.

Engaging in the tactile and creative process of handling and sculpting materials such as clay has been shown to reduce negative mood.

Smell

Studies have shown that when we are exposed to pleasant olfactory stimuli, we experience:

positive emotions,
overall improvement in mood,
improved alertness and focus, and
enhanced memory retention.

Taste

Brewing and drinking tea have been shown to reduce cortisol levels, promote relaxation, and help people recover more quickly from a stressful task.

Moreover, inhaling black tea aroma may diminish stress levels, and consuming green tea can improve calmness, memory, and attention.

Sources

Bolić, E. B. (2018). Secondary traumatic stress and vicarious traumatization in child welfare professionals in Serbia. Journal of Public Child Welfare, 13(2), 214–233. https:/doi.org/10.1080/15548732.2018.1502117

Shapiro, S. L., Brown, K. W., & Biegel, G. M. (2007). Teaching self-care to caregivers: Effects of mindfulness-based stress reduction on the mental health oftherapists in training. Training and Education in Professional Psychology, 1(2), 105–115. https://doi.org/10.1037/1931-3918.1.2.105

Moore, K. (2016). Following the evidence: Sensory approaches in mental
health. https://www.sensoryconnectionprogram.com/pdf/follow_the_evidence.pdf

Armstrong, J. (2022, December 10). How explorations of art, trauma-informed principles and contemplative practices can come together to support wellbeing
and nervous system regulation. Medium. https://medium.com/viewfinder-reflecting-on-museum-education/how-explorations-of-art-trauma-informedprinciples-
and-contemplative-practices-can-come-together-a5321ff74b3f

Denham, I. P. (1993). The power of the word. Positive affirmation as self-healing, reshaping or remodelling technique: A dissertation. The Union Institute.

Mastandrea, S., Fagioli, S., & Biasi, V. (2019). Art and psychological well-being: Linking the brain to the aesthetic emotion. Frontiers in Psychology, 10, 739.

Song, I., Baek, K., Kim, C., & Song, C. (2023). Effects of nature sounds on the attention and physiological and psychological relaxation. Urban Forestry &
Urban Greening, 86, 127987.

Ratcliffe, E. (2021). Sound and soundscape in restorative natural environments: A narrative literature review. Frontiers in Psychology, 12, 570563

Garrido, S., Baker, F. A., Davidson, J. W., Moore, G., & Wasserman, S. (2015). Music and trauma: The relationship between music, personality, and coping
style. Frontiers in Psychology, 6, 977.

Persia, J. (2023). Examining the impacts of subtle fidget jewelry on anxiety, stress, and attention. [Honors thesis, University of North Carolina at Chapel Hill].
Carolina Digital Repository.

Henricson, M. (2008). Tactile touch in intensive care: Nurses’ preparation, patients’ experiences and the effect on stress parameters [Doctoral dissertation,
Högskolan i Borås och Karlstads universitet].

Shukla, A. (2019). A 5-Step Mindfulness Grounding Technique To Ease Anxiety & Why Mindfulness Works. Cognition Today. Retrieved from
https://cognitiontoday.com/5-step-mindfulness-grounding-technique-to-ease-anxiety-why-it-works/.

Henricson, M., Ersson, A., Määttä, S., Segesten, K., & Berglund, A. L. (2008). The outcome of tactile touch on stress parameters in intensive care: a
randomized controlled trial. Complementary Therapies in Clinical Practice, 14(4), 244-254.

Aćimović, M. (2021). Essential oils: Inhalation aromatherapy—a comprehensive review. Journal of Agronomy, Technology and Engineering Management,
4(2), 547-557.

Johnson, A. J. (2011). Cognitive facilitation following intentional odor exposure. Sensors, 11, 5469-5488.
19 Pálsdóttir, A. M., Spendrup, S., Mårtensson, L., & Wendin, K. (2021). Garden smellscape–experiences of plant scents in a nature-based intervention.
Frontiers in Psychology, 12, 667957.

Ra, E. H., Yun, S. Y., & Choi, B. J. (2018). The Effects of Horticultural Therapy Using Lavandula stoechas on Vital Signs, Pain, and Sleep Satisfaction of
Hospice Patients. Journal of People, Plants, and Environment, 21(4), 271-277.

Steptoe, A., Gibson, E. L., Vounonvirta, R., Williams, E. D., Hamer, M., Rycroft, J. A., Erusalimsky, J.D., & Wardle, J. (2007). The effects of tea on
psychophysiological stress responsivity and post-stress recovery: a randomised double-blind trial. Psychopharmacology, 190, 81-89.

Yoto, A., Fukui, N., Kaneda, C., Torita, S., Goto, K., Nanjo, F., & Yokogoshi, H. (2018). Black tea aroma inhibited increase of salivary chromogranin-A after arithmetic tasks.
Journal of Physiological Anthropology, 37(1). https://doi.org/10.1186/s40101-018-0163-0

Gilbert, N. (2019). The science of tea’s mood-altering magic. Nature, 566(7742), S8-S8.

“If we aren’t taking care of ourselves, we can’t be there to help them.”

Social Worker

Explore the Collection

Serenity Kit

Serenity Room

Serenity Moments

Serenity Kit

A thoughtfully curated kit for youth-supporting professionals to promote self-care, healing, and a sense of safety

Serenity Room

A sensory experience for you to explore, relax, and find your inner serenity

Serenity Moments

Ready-to-go self-care activities for the workplace

“I truly enjoy my time with the Serenity Kit. It serves as a temporary escape on those super busy, high stress-level days. It gives me that much-needed moment to breathe, and when I’m coloring the postcards, I usually forget about the troubles of the day.”

– Program Coordinator

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Serenity Room

Nick Sufrinko — Mon, 01 Jul 2024 17:23:00 +0000

Serenity Room

A research-backed, sensory experience for you to explore, relax, and find your inner serenity

Thrivology

Resources

News

About Us

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Stay Inspired

Nurture your well-being

When professionals nurture their own well-being, they are better equipped to build authentic, trusting connections with young people. That’s why we invite you to bring the Serenity Room to your next event!

We previously hosted Serenity Rooms at the Teen Pregnancy Prevention Grantee Conference, July 15–17, 2024 in Baltimore, Maryland, and at #HealthyTeen24 in Phoenix, Arizona, November 18–20, 2024.

Build your own installation

This step-by-step guide walks you through the process of creating your own Serenity Room, from the materials you’ll need to templates you can use.

Get the welcome guide

Download and print this trifold brochure to guide participants through the Serenity Room. While we cannot endorse or recommend a printer, we have used Smartpress. Use these specifications when printing:

• Unfolded Size: 8.5 x 11″ paper, full color, double-sided
• Paper Stock: Coated Matte – White (optional)
• Paper Weight: 100# Text (optional)
• Printing on the Front: Full Color
• Printing on the Back: Full Color
• Coating: N/A
• Folding: Tri Fold

Welcome Guide References

Steptoe, A., Gibson, E. L., Vounonvirta, R., Williams, E. D., Hamer, M., Rycroft, J. A., … & Wardle, J. (2007). The effects of tea on psychophysiological stress responsivity and post-stress recovery: a randomised double-blind trial. Psychopharmacology, 190, 81-89.
Bryan, J., Tuckey, M., Einöther, S. J., Garczarek, U., Garrick, A., & De Bruin, E. A. (2012). Relationships between tea and other beverage consumption to work performance and mood. Appetite, 58(1), 339-346.
Gil, N. (2019, December 9). The Importance of trauma-informed design. Forbes. https://www.forbes.com/sites/forbesnonprofitcouncil/2019/12/09/the-importance-of-trauma-informed-design/?sh=3f26f5f96785
Armstrong, J. (2022, December 10). How explorations of art, trauma-informed principles and contemplative practices can come together to support well-being and nervous system regulation. Medium. https://medium.com/viewfinder-reflecting-on-museum-education/how-explorations-of-art-trauma-informed-principles-and-contemplative-practices-can-come-together-a5321ff74b3f
Denham, I. P. (1993). The power of the word. Positive affirmation as self-healing, reshaping or remodellingremodeling technique: A dissertation. The Union Institute.
Mastandrea, S., Fagioli, S., & Biasi, V. (2019). Art and psychological well-being: Linking the brain to the aesthetic emotion. Frontiers in Psychology, 10, 739.
Song, I., Baek, K., Kim, C., & Song, C. (2023). Effects of nature sounds on the attention and physiological and psychological relaxation. Urban Forestry & Urban Greening, 86, 127987.
Ratcliffe, E. (2021). Sound and soundscape in restorative natural environments: A narrative literature review. Frontiers in Psychology, 12, 570563.
Aćimović, M. (2021). Essential oils: Inhalation aromatherapy—a comprehensive review. Journal of Agronomy, Technology and Engineering Management, 4(2), 547-557.
Johnson, A. J. (2011). Cognitive facilitation following intentional odor exposure. Sensors, 11, 5469-5488.
Persia, J. (2023). Examining the impacts of subtle fidget jewelry on anxiety, stress, and attention. [Honors thesis, University of North Carolina at Chapel Hill]. Carolina Digital Repository.
Henricson, M. (2008). Tactile touch in intensive care: Nurses’ preparation, patients’ experiences and the effect on stress parameters [Doctoral dissertation, Högskolan i Borås och Karlstads universitet].

Dr. Shawn Ginwright, pioneer of the Healing-Centered Engagement framework

The Serenity Collection

Thrivology is here to answer your Serenity Room questions.

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