#Shorts: 4 Things You Can Do to Feel Better Instantly

PSI has a presentation at school tomorrow, and he can’t seem to stop the anxious thoughts running through his mind. He feels overwhelmed, but he knows a few easy exercises that help calm him down. Let’s follow along with him to learn these techniques and help him feel better.

1. Grounding

Tune into your body and the environment around you. Now, focus on…

-Five things you can see

-Four things you can feel

-Three things you can hear

-Two things you can smell

-One thing you can taste

2. Box breathing

Inhale through your nose for 4 seconds. Hold for a count of 4. Now, exhale through your mouth for a count of 4. Inhale [breathing]… hold… exhale [breathing]… hold. Repeat as many times as you need.

https://giphy.com/gifs/destressmonday-relax-meditation-l1J9MS2Ia617Kky3u

3. Journaling

Spend 5 minutes writing down how you feel, and then write 3 things you are grateful for.

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References:

Brown, J., & Wong, J. (2017, June 6). How Gratitude Changes You and Your Brain. Greater Good. https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

Harvard Health. (2020, July 6). Relaxation techniques: Breath control helps quell errant stress response. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

Schuldt, W. L. (2020, September 22). Grounding Techniques. Therapist Aid. https://www.therapistaid.com/therapy-article/grounding-techniques-article

Watson, R., Fraser, M., & Ballas, P. (2022). Journaling for Mental Health – Health Encyclopedia – University of Rochester Medical Center. University of Rochester Medical Center. https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1#:%7E:text=Journaling%20helps%20control%20your%20symptoms,and%20identifying%20negative%20thoughts%20and