Relaxation Activities

3D Audio Stories (Binaural Experience) - Below are some stories from YouTube that are recorded in such a way that it feels as though you are in the setting. They do this through binaural recording, which different sounds are delivered to each ear. For those of you who are interested in ASMR, this would be good to try out. It is more than just whispers or random sounds, you are listening to a full story. On the other hand, if you do not like or have not heard of ASMR, the links below may be a new tool to add to your distraction skills. Listening to these stories demand full attention since it is hard to for your brain to ignore what is coming from your headphones. If anything, it can be a nice escape for a few minutes. I encourage you to find more through YouTube that hone in on your favorite genre.

Guided Visualizations - YouTube has great videos that would be helpful for guided visualizations. These videos narrate a scene and there are sounds in the background to help you feel like you are there. When you listen to one, use headphones and make sure you are laying or sitting in a relaxed position. Try your best to focus on the voice and sounds and try to visualize what it is saying. If you find your mind wondering, just bring it back. Here is a Beach Scene if you need a place to start.

Practice Cognitive Reframing- This technique challenges you to look at a situation/event/thought from a different perspective. During this time, self-isolation can be very difficult and increase stress. The picture on the right gives examples of how we can view this in a more positive light. Just like any skill, cognitive reframing requires practice. When you notice you are feeling overwhelmed/stress/frustrated, see if you can view your situation from a different perspective.


Progressive Muscle Relaxation - This process has you focus on muscles from the face down to your toes, similar to a body scan. Except, focus on tensing then relaxing each area as you go. It is easier to follow a script. This is also a good strategy to try if you have trouble falling asleep. Here is a twenty-minute clip.

Grounding Technique - There are several types of grounding techniques and their goal is to help connect you to the present moment. This particular one is is a mantra to say to yourself, whether is it out loud or in your head. It is reminds yourself of who you are, what you have accomplished for the day, and what you will do next.

First, say you name, then age. Say where you are physically located right now. Then, say what you have done today followed by what you will do next. This is a good way to get your thoughts in order and start to have a plan, especially if you are overwhelmed about what you have to do in the day.

“My name is __, and I am __ years old. I am in my ___, in my home, in Croton? NY. I have already ___. Soon, I will ___. Then I will ___. "

Breathing Techniques - With all breathing exercises, try to use a mindful position. This means to sit with your feet on the floor and back straight. Try to keep your shoulders and muscles relaxed. Each exercise should last at least two minutes.

            • Count to one - Take a deep breath in through your nose and on the exhale, count "one." Take another deep breath in through your nose, exhale through your mouth, and count "one" again. Keep doing this for two minutes. Always, count one on the exhale. Your mind must focus, as your instinct will have you counting 2, 3, 4. If it does, gently bring yourself back.
            • Bumblebee Breathing - Take a slow, deep breath in through your nose and exhale out "HUMMM" for as long as you can. Try this again but this time with your eyes closed. On the third try, close your eyes and block your ears with your hands. Focus on the sound you make on the exhale. Continue this for at least a minute. Try with any sound, like the favorite "ohmmm"