Relaxation tool - Countdown technique.
When you are upset, try this countdown that combines physical, mental and emotional steps:
5- take 5 deep breaths
4- notice 4 sensations in your body- tightness, heat, itches, etc
3- name 3 emotions you are feeling or felt recently
2- name 2 different things you could do to help yourself feel better today
1- take 1 deep breath and let go of thoughts & feelings for 1 minute. Let a word or thought come up from your deepest self.
These steps will take your attention away from your problems for a minute and help you connect with your Higher/Self energy. Your upset parts will relax and give your Self a chance to be heard.
When you are upset, try this countdown that combines physical, mental and emotional steps:
5- take 5 deep breaths
4- notice 4 sensations in your body- tightness, heat, itches, etc
3- name 3 emotions you are feeling or felt recently
2- name 2 different things you could do to help yourself feel better today
1- take 1 deep breath and let go of thoughts & feelings for 1 minute. Let a word or thought come up from your deepest self.
These steps will take your attention away from your problems for a minute and help you connect with your Higher/Self energy. Your upset parts will relax and give your Self a chance to be heard.