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CHANGE YOUR FREQUENCY?

Straightforward, easy exercises for the entire family.

Use the activities below to shape positive habits and healthy coping techniques. Interested in more ways to increase communication, connection, and gratitude?

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Identifying Feelings

Take time to identify the different emotions you are feeling using the list below. Helpful hint: It’s perfectly normal to feel any combination of emotions!

Red

High Energy 
(Unpleasant)

Yellow

High Energy
(Pleasant)

Blue

Low Energy
(Unpleasant)

Green

Low Energy
(Pleasant)

Afraid
Aggravated

Agitated

Angry

Annoyed

Confused

Cranky

Frightened

Frustrated

Furious

Hostile

Impatient

Irritated

Nervous

Outraged

Overwhelmed

Panicked

Rattled

Scared

Self-conscious

Shaken

Shocked

Stressed

Suspicious

Tense

Terrified

Trapped

Uneasy

Worried

Amazed
Capable

Confident

Courageous

Curious

Delighted

Determined

Eager

Encouraged

Energized

Engaged

Enthusiastic

Excited

Fascinated

Happy

Hopeful

Humiliated

Inspired

Interested

Joyful

Lively

Moved

Optimistic

Passionate

Renewed

Aloof
Disappointed

Disconnected

Discouraged

Dissatisfied

Distant

Doubtful

Embarrassed

Exhausted

Guilty

Heartbroken

Helpless

Hesitant

Hopeless

Lonely

Numb

Rejected

Reluctant

Removed

Sad

Sensitive

Skeptical

Unhappy

Unsure

Useless

Vulnerable

Withdrawn

Accepting
Caring

Connected

Content

Fulfilled

Grateful

Grounded

Humbled

Loving

Open

Present

Reflective

Refreshed

Relaxed

Satisfied
Self-loving
Serene
Thankful
Trusting

Red

High Energy 
(Unpleasant)


Afraid

Aggravated

Agitated

Angry

Annoyed

Confused

Cranky

Frightened

Frustrated

Furious

Hostile

Impatient

Irritated

Nervous

Outraged

Overwhelmed

Panicked

Rattled

Scared

Self-conscious

Shaken

Shocked

Stressed

Suspicious

Tense

Terrified

Trapped

Uneasy

Worried

Yellow

High Energy
(Pleasant)

Amazed 
Capable 

Confident 

Courageous 

Curious 

Delighted 

Determined 

Eager 

Encouraged 

Energized 

Engaged 

Enthusiastic 

Excited 

Fascinated 

Happy 

Hopeful 

Humiliated 

Inspired 

Interested 

Joyful 

Lively 

Moved 

Optimistic 

Passionate 

Renewed 

Blue

Low Energy
(Unpleasant)

Aloof 
Disappointed 

Disconnected 

Discouraged 

Dissatisfied 

Distant 

Doubtful 

Embarrassed 

Exhausted 

Guilty 

Heartbroken 

Helpless 

Hesitant 

Hopeless 

Lonely 

Numb 

Rejected 

Reluctant 

Removed 

Sad 

Sensitive 

Skeptical 

Unhappy 

Unsure 

Useless 

Vulnerable 

Withdrawn 

Green

Low Energy
(Pleasant)

Accepting 
Caring 

Connected 

Content 

Fulfilled 

Grateful 

Grounded 

Humbled 

Loving 

Open 

Present 

Reflective 

Refreshed 

Relaxed 

Satisfied 
Self-loving 
Serene 
Thankful 
Trusting 

Mindful Snack Activity

Practice noticing some of life’s small pleasures with these steps:

Grab a small snack.

Before popping the snack into your mouth, take a moment to really notice what you are holding.

If there is a wrapper or packaging, take your time unwrapping the snack.

Take a bite! But just a tiny bite, if you can.

Finish eating the snack slowly, and keep paying attention to your snack!

Practice mindful eating as much as you find helpful.

Grab a small snack.

Before popping the snack into your mouth, take a moment to really notice what you are holding.

If there is a wrapper or packaging, take your time unwrapping the snack.

Take a bite! But just a tiny bite, if you can.

Finish eating the snack slowly, and keep paying attention to your snack!

Practice mindful eating as much as you find helpful.

5 Senses Grounding Technique

5-4-3-2-1

When anxiety or stress has you feeling overwhelmed, use your physical senses and surroundings to help ground you:

5 – SEE

Point out five things around you that you can see.

4 – FEEL

Say four things you can feel.

3 – HEAR

Listen and say three things you hear.

2 – SMELL

Identify two things you can smell.

1 – TASTE

Say one thing you can taste, or your favorite taste.

5 – SEE

Point out five things around you that you can see.

4 – FEEL

Say four things you can feel.

3 – HEAR

Listen and say three things you hear.

2 – SMELL

Identify two things you can smell.

1 – TASTE

Say one thing you can taste, or your favorite taste.

Looking for More Ways to Increase Communication and Connection?

Gratitude Journal

Community and Family Check-in

Connection Tips

Download the full activity guide below!

Looking For More Ways to Increase Communication and Connection?

Gratitude Journal

Community and Family Check-in

Connection Tips

Download the full activity guide below!

RESOURCES

By taking simple steps to increase social emotional learning and awareness—individuals, families, and entire communities can Change the Frequency of their mental wellbeing. Use the practical tools below to get started.

Activity Guide

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Home Checklist

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Mini Poster

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Resource List

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This site is an initiative of the Indiana Division of Mental Health and Addiction (DMHA).

Change The Frequency aims to provide Indiana families with accessible tools and resources to support social and emotional wellness during this time of global uncertainty. Change the Frequency is an extension of Project AWARE Indiana—a funded state program that advocates sustainable mental health awareness practices for Indiana educators and the families and youth they serve.

For non-English speakers wishing to view this page in your native language use Microsoft Edge, Google Chrome, Firefox or Safari for the best results.

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This site is an initiative of the Indiana Division of Mental Health and Addiction (DMHA).

Change The Frequency aims to provide Indiana families with accessible tools and resources to support social and emotional wellness during this time of global uncertainty. Change the Frequency is an extension of Project AWARE Indiana—a funded state program that advocates sustainable mental health awareness practices for Indiana educators and the families and youth they serve.

For non-English speakers wishing to view this page in your native language use Microsoft Edge, Google Chrome, Firefox or Safari for the best results.