Mindfulness
Mindful Meditation
Sit up straight, relax, and close your eyes
Concentrate on your breath
Your mind will wander
Notice your mind wandering and return your attention to your breath
Repeat for 10 minutes
Muscle Relaxation
Raise your eyebrows as far as you can, relax
Squeeze your eyes shut, relax
Purse your lips together, relax
Clench your hands into fists, relax
Bend your elbows and flex your biceps, relax
Shrug your shoulders to the ceiling, relax
Tighten your abdominal muscles, relax
Tighten the muscles in your butt and hips, relax
Squeeze your thighs together, relax
Flex your feet toward the ceiling, relax
Curl your toes, relax
Grounding
Look around you...what do you see?
How many windows are there?
How many people have brown hair?
What do you smell?
How many electrical outlets do you see?
How many animals can you name that start with the letter "A"?
Journaling
Write without intention....
List emotions you have right now
Write a letter to someone and don't send
Write a story about your anxiety
List things that make you happy
Start with, "I remember feeling...."
List things you are thankful for
What do you look forward to
Imagery
Use your five senses to describe your favorite place. Paint a picture of the place in your mind...
What do you see?
What do you smell?
What do you feel?
What do you taste?
What do you hear?
Other techniques...
Yoga
Exercise
Eating healthy
Music
Humor
Aromatherapy
Reading
Spending time with loved ones