Relaxation Techniques
Deep Breathing
Reframing
Identify something causing you stress. What negative thoughts do you have about it? Think of it with a different perspective: This is challenging, but I can learn from it" "I am a stronger person now" "I can get through this"
Progressive muscle relaxation
Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in the body. It helps release tension and promotes relaxation. Starting with the toes, tense the muscles in your feet and hold for a count of 5, then release the tension and feel the relaxation for a count of 10. Move up to the calves, then the thighs, etc. Focus on the sensation of tension and relaxation in each group.
Talk to someone
Who can you speak to when you just need to express your feelings?
What can I do to feel better?
Make a list of things you can do when you are feeling overwhelmed (journal, meditate, draw, talk, exercise, read, music, work on a puzzle)
Guided Imagery
Imagine being on a beach. use the senses to imagine details of the scene-smell, texture, sound.
Worry jar
Write or draw how you are feeling, and then put it in a jar to deal with later.
Unfreezing your brain
sometimes it is hard to make the right choice. For example, maybe one parent asked you to relay a message to the other parent and you not sure if you should or not, because you don't want either parent to be angry with you. When feelings are strong, it is hard to make the right decision, and your brain freezes. Use STEP-Step back and slow down, take time by saying-i will get back to you, let me think about it, explore options with brainstorming, picture the solution and imagine putting it into practice
Mindfulness meditation
Close your eyes, focus on your breathing, noticing the sensation of the air moving in and out of their body. if your mind wanders, bring it back to your breathing. Can imagine a balloon expanding andd contracting with each breath.
Positive Self Talk
Can you think of a time when someone encouraged you and it made you feel better/feel you could do something? Has anyone ever said something discouraging that made you feel bad about yourself? You can self talk and encourage yourselves. Think of something negative you would say to yourself and replace it-ex: "I am strong," or "I can do this"
Stretching
Stretch arms over your head, reach for the sky, then let your arms fall to the side. bend forward and touch your toes, reach one arm across your chest to stretch your shoulders.
Thought challenging
Sometimes our thoughts can make us feel worse, but we can challenge those thoughts by asking ourselves if they are true or helpful. For example, "I am never going to be happy again"-challenge it-Is that true? Have I been happy before? Can life be different in some ways?