Mindfulness & Relaxation

We know that uncertainty can cause all kinds of feelings so we thought you might like some resources to help deal with any anxiety, stress, and other emotions you might be feeling. Below are some quick techniques to help you relax and to mitigate unwanted feelings and emotions that you may be experiencing. First, we have listed some easy methods and techniques to calm and relax you. In addition, we have added some other documents that you can read and work through with your parents and other loved ones that are currently home with you.

Relaxing the mind

• Take slow, deep breaths. Or try the other breathing exercises for relaxation below

• Soak in a warm bath.

• Listen to soothing music.

• Practice mindful meditation. The goal of mindful meditation is to focus your attention on things that are happening right now in the present moment. ...

• Write. ...

• Use guided imagery.

Mindfulness Exercises That Will Calm You Down Instantly

(For more Mindfulness activities and techniques log onto https://positivepsychology.com/mindfulness-for-children-kids-activities/)

• Here's a way your breath can come to your rescue. Inhale Calm, Exhale Stress.

Try this: As you inhale, imagine calm pervading every cell of your body, carried in by your breath. As you exhale, visualize every iota of angst you’ve got being drawn out of your body where it can evaporate into the air. Repeat as many times as you like, but know that even one of these breaths—done with intention—can create a noticeable change.

• Just One Question. ... What do I most need right now?

Whatever answer bubbles up, resist the urge to question or dismiss it. Instead, honor it the best you can in this particular moment. Asking helps you see that you know more about what you need in any given moment than you might think you do.

• Watch the Clouds. ... Clouds are nearly always present, yet they are always changing—just like your thoughts. Cloud-watching then can be a great way to develop some objectivity on the nature of your thoughts. Spend five minutes watching the sky—notice what the cloud shapes remind you of, see if you can detect movement or changes in appearance. Just as a massive bank of gray clouds will inevitably clear into blue sky, or a cloud shaped like a rabbit will morph into an ice cream cone, your current thought pattern will also transform.

• Do Something You've Been Avoiding. ... Resistance creates stress, the same way dragging an anchor behind a boat creates drag. What can you do today that you’ve been putting off? Can you make that phone call, pay that bill, or run that errand? This isn’t about getting something done for the sake of crossing it off your list. It’s about unburdening your mind. Doing something that’s been nagging at you means you can be done with it. Be prepared to enjoy a surge of energy that you can then use on something you do want to do.

• Tell Yourself Something Kind. ... There’s a reason mindfulness and meditation teach us to detach from our thoughts—so many of them are self-directed and downright mean. Break the cycle of negative self-talk by thinking of one nice, true thing about yourself, such as: I have a big heart. I’m doing my best and getting a little better every day. I am so lovable.

• For the rest of the day, repeat it silently any time you notice your thoughts veering in a self-critical direction, or when you simply want a little lift.

• Find a Touchstone. ... Keep a rock in your pocket or in the change compartment of your wallet. Use a beautiful red leaf as a bookmark. Turn a seashell into a paperweight. Then you’ll always have a reminder that there’s a great big beautiful world right outside—a helpful thought whenever your problems are feeling too big.

• Check in with Your Gut. ... Anytime you need to make a choice, invite your internal wisdom to weigh in by answering this question: If there were no wrong choice, the option that feels the most right and true to me is _________________________. Most of us have unhelpful voices in our (or coming out of the mouths of family or friends) second-guessing our every decision. Yet every single one of us—including you—has a wise voice within. Think of it as your inner Yoda—it is knowledgeable and compassionate, and always knows the best next step.

• Focus on What's Right. Quick, name three things that are going on right in this moment. Perhaps you’re sitting some place comfortable, the sun is shining, and your pet is curled up nearby. This is an exercise you can do anytime you notice your stress levels rising, because allowing yourself to see what’s right in front of you, right now, helps keep you grounded in this moment. And what a relief that is!

Resources: Happify, Inc 2019

Breathing Techniques

The next time you're feeling anxious try this simple relaxation technique:

• Inhale slowly and deeply through your nose. Keep your shoulders relaxed. ...

• Exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. ...

• Repeat this breathing exercise for several minutes.

Calming Breath

• Take a long, slow breath in through your nose, first filling your lower lungs, then your upper lungs.

• Hold your breath to the count of "three."

• Exhale slowly through pursed lips, while you relax the muscles in your face, jaw, shoulders, and stomach.

4-7-8 Breathing Technique

To use the 4-7-8 technique, focus on the following breathing pattern: ...

• breathe in quietly through the nose for 4 seconds.

• hold the breath for a count of 7 seconds.

• exhale forcefully through the mouth, pursing the lips and making a "whoosh" sound, for 8 seconds.

Ways to Calm Your Anxiety

• Avoid caffeine. Caffeine is well-known as an anxiety inducer. ...

• Avoid alcohol. Feelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax. ...

• Write it out. ...

• Use fragrance. ...

• Talk to someone who gets it. ...

• Find a mantra. ...

• Walk it off. ...

• Drink water.