Breathe in slowly through your nose and think, “I am relaxing my eyes.”
Breathe out completely and think, “My eyes are relaxed.
Breathe in, “I am relaxing my jaw.”
Breathe out, “My jaw is relaxed.”
Continue with My shoulders, hands, back, thighs, feet.
Finish with, “I am relaxing my whole body – My whole body is relaxed.
2. When suffering from stress employ the "stop" technique.
Stop – interrupt your thoughts with the command “STOP”
Take a breath – Relax through mindful breathing
Observe – notice what thoughts, emotions, and physical reactions are present in the moment
Proceed – Mindfully consider the most calming thoughts to take in at the moment. Narrow down your focus and take one step at a time.
3. Stop Ruminating
When your mind gets stuck and you keep thinking about the same negative things over and over…
Disengage your thoughts by pivoting to the grounding technique using your five senses.
Then engage in a physical activity or hobby or listen to music.
The grounding technique
Breath deeply in through your nose and out through your mouth. Slowly look around you and find:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell (or 2 smells you like)
1 emotion you feel
4. Hack your happiness chemicals
You can act to increase the production of happiness chemicals in your body.
Try to do these every day.
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