Games and Coping Strategies

Relaxation Exercises: Breathing Basics 

Here's some exercises to try:  

Smiling Breath:

Take a deep inhale through the nose, hold the breath for a heartbeat or two, and then as you exhale through the nostrils, drop your chin to your chest. Hold the breath out for a heartbeat or two, as you lift the corners of your mouth. Inhale and lift your head. Exhale and open your eyes.  

Finger Count Breath:

Start by placing one hand in front of you or on the ground. Spread your fingers apart. Using the pointer finger of the opposite hand, begin to trace up the outside of the thumb as you inhale deeply. Trace down the inside of the thumb as you exhale. Repeat this for the remaining fingers making sure to inhale as you trace up the finger and exhale as you trace down. Pause afterward to reflect on feelings and repeat as needed.

Belly Breathing:

Lie on your back on a flat surface (or in bed) with your knees bent. You can use a pillow under your head and your knees for support, if that's more comfortable. Place one hand on your upper chest and the other on your belly, just below your rib cage. Breathe in slowly through your nose, letting the air in deeply, towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise. Tighten your abdominal muscles and let them fall inward as you exhale through pursed lips. The hand on your belly should move down to its original position. 

Grounding Techniques: Exercises

Grounding Techniques can help distract you from a distressing situation. They can help manage anxiety, stress, depression, PTSD, and dissociation.

Guided Meditations

Guided Meditations is soothing, satisfying used to help relieve anxiety and relax the body. It helps release tensions as you relax in bed or sitting down.