Name it!
This technique involves you breathing in, holding it, and letting it out fully.
What is "Deep breathing" "Belly Breathing" or "Bubble Breathing"
Show me how to do deep breathing!
You got this!
Practicing mindfulness helps your whole body
True!
Mindfulness studies have shown that it calms the nervous system and decreases stress hormones. Studies have shown benefits for gastrointestinal symptoms, obesity, headaches, high blood pressure, pain sensitivity, and immune function
Tell me about something you can do mindfully
Examples: eating, focusing on a chore, paying attention during an activity, etc.
What's your favorite relaxation technique?
No wrong answers
This technique involves you doing something with all your attention and being in the present time.
What is "Mindfulness."
Show me your 5 senses (5, 4, 3, 2, 1) grounding
5 things you can see
4 things you feel
3 things you hear
2 things you smell or taste
1 thing you feel
There's only one right way to relax
False!
Everyone has different skills that work for them! There's no wrong way to relax
Tell me about a time you could use deep breathing
Anytime! Especially when stressed, anxious, nervous, sad, angry, upset, or to help you fall asleep.
When should you use your skills?
When I feel stressed, anxious, worried, scared, upset, angry, tense, grumpy, overwhelmed or need to sleep!
Or any other time you want!
This technique has you tense up your muscles and then let them go
What is "Progressive Muscle Relaxation."
Also called PMR, or lemon squeezes, etc.
Show me one of your progressive muscle relaxation skills!
Examples: lemon squeeze, cat stretch, fly on your nose, big jawbreaker, elephant step, squeezing through a fence, or mud puddle.
Deep breathing and progressive muscle relaxation will help you fall asleep
True! A good time to practice is before bed
Tell me about a time you could use a power pose
When you feel anxious, nervous, or scared, or when you want to feel more confident
What feelings do you notice in your body when you're getting anxious/nervous/worried?
Examples: Tense, shaking, stomach ache, headache, clenched jaw, sweating, red face or neck, etc.
This technique has you doing different poses with your body
What is "yoga."
Show me your favorite yoga pose!
I'll join too!
Examples: tree pose, mountain pose, star pose, etc.
I don't have time to relax or practice mindfulness
False!
Deep breathing only takes a few seconds to have benefits and many of our other skills can be done in your head in a few minutes
Tell me about when you could use the 5 senses grounding
Anytime you have bad memories or unwanted thoughts, or feel anxious/nervous/scared.
Say the phrase!
"I am enough!"
You are enough just the way you are!
This technique has you do powerful poses
What are "super hero poses."
Also called power poses or mindful poses
Show me your favorite super hero pose!
I'll do one too!
I've learned all the relaxation skills
False!
I've covered some of the most used and popular ones with you but there are a lot more out there!
Tell me about when you could use your Progressive Muscle Relaxation (PMR)
Very helpful for falling asleep or when we notice our body is tense like when we are nervous/anxious/scared.
Say the phrase!
"I don't have to be perfect to be great."
No one is perfect, you are amazing just the way you are!