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.
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.
Spend 5 minutes writing down how you feel, and then write 3 things you are grateful for.
You got this, PSI. Subscribe for more feel-good tips!
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