For example, you could include your job, friends, family, home, or vacation as positive things in your life. If you are ever feeling anxious, disconnected, or lost, look back at this list to remind yourself of what makes your life good.
Sit or stand (bare earth is great). Use your mind’s eye to follow your breath as it moves through your body. Inhale through your nose, letting your breath expand into your lungs, ribs, and abdomen. Exhale deeply from your mouth. As you do this, envision roots extending from the soles of your feet and anchoring you to the earth. Repeat this for as long as needed. [2] X Research source
Make sure to include anything interesting or unusual that you see. Keep writing until you feel calmer or less anxious.
If you are sitting at a desk, try shaking your hands, tapping your feet, or rolling your shoulders. You may even want to stand and stretch or jump a few times to loosen yourself up. If you are waiting somewhere, try walking around the room or doing some light stretching.
Lie comfortably on your back on the floor or bed. Relax your arms at your sides. Take a few deep breaths. Turn your attention to your feet. Going slow, pay attention to any sensations in your feet. Are they tense? Achy? If they are uncomfortable, take deep breaths, imagining the discomfort melting away with each exhale. Move up to your ankles. Then, go to your calves, knees, and so on until you have scanned your entire body. [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Before taking a bite, express silent appreciation for the hands that prepared your meal. Admire the many colors, smells, and textures. Now, pick up your fork and take a modest bite of food. Return your fork to your plate. Fully engage your senses as you chew at least 20 times per bite. Pick up your fork and take another bite, repeating the process. Avoid talking or any sort of entertainment while eating. Ground yourself completely in the act of eating.
Before taking a bite, express silent appreciation for the hands that prepared your meal. Admire the many colors, smells, and textures. Now, pick up your fork and take a modest bite of food. Return your fork to your plate. Fully engage your senses as you chew at least 20 times per bite. Pick up your fork and take another bite, repeating the process. Avoid talking or any sort of entertainment while eating. Ground yourself completely in the act of eating.
Your advisor will vary based on your spiritual beliefs. You might talk to a priest, preacher, or mental health counselor to help guide you.
Strive to read helpful, encouraging materials, including self-help books related to your unique life challenges.
Commit to just 5 minutes each day at first. Find a focus, either your breath or a place in front of you. Breathe deeply. Concentrate on your breath—in and out. If your mind wanders, bring your attention back to your breath.
Sit by a stream, river, or lake. Go for a hike or a run. Take deep breaths and really absorb your surroundings.
Create a bedtime routine that helps you unwind. You might use aromatherapy, take a warm bath or shower, and listen to soothing music.
Go for a run or jog. Take your dog for a walk in a nearby park. Complete a yoga sequence. Or, go for a swim in the community pool. Make it your top priority when you wake, or take your gym bag to work or school. That way, you’ll be more likely to stick to your workout.
Make it easier on yourself to eat healthy by prepping your meals over the weekend. For example, you might steam some veggies and grill chicken breasts to eat for dinner throughout the week. Boil eggs, prep oatmeal, or make mason jar salads.
For instance, you might choose one person to call each day when you take a break from work. Say something like, “Hey, I just need to hear a familiar voice. "
