Composure is a survival state skill that is essential for safety. It is the ability to self-regulate and be in control of oneself.

1. Smile

2. Take a deep breath

3. And Relax

4. "You are safe. Keep breathing. You can handle this."

Repeat at least 3 times.

Encourage belly breathing where the tummy goes out when the air goes in, and in when the air goes out. Exhale slower than you inhale.

1. Standing up, cross your ankles.

2. Now cross your wrist over left,

3. turn your hands so your thumbs are facing the floor,

4. put palms together and interlace fingers.

5. Bend your elbows out and gently turn your hands down and toward your body until they rest on the center of your chest.

6. Put your tongue on the roof of your mouth.

7. Relax and breathe.

1. Extend arms out, pretending your arms are faucets.

2. Tighten arm, shoulder, and face muscles.

3. Exhale slowly making a "sssshhhh sound and release all your muscles, draining out the stress.

1. Place your hands on top of your head and interlace your fingers.

2. Breathe in through your nose as you raise your arms, inflating an imaginary balloon.

3. Release the air in the balloon by pursing your lips, exhaling slowly, lowering your arms and making a "pbpbpbpbpb" sound.