Taking a bath. Reading a book. Playing a game. Going to see a movie with a friend.
If you can’t get outside, or if the outdoors aren’t very peaceful where you are, try imagining a safe, peaceful place you enjoy or would rather be.
Painting Drawing Gardening Journaling Taking photos
Experiencing or remembering trauma, such as family violence, an accident, or sexual assault. Experiencing thoughts to harm yourself or others. Experiencing physical and emotional symptoms of depression or anxiety.
Sit comfortably for a few minutes and take note of how you’re breathing. Deliberately take a few slow, deep breaths and focus on how and where the breath flows through your body. Notice any distractions that come up, but always return your attention back to your breath. Repeat 6 to 8 times.
For example, concentrate your mind on hearing everything in your space, focusing on a certain color in your surroundings, or feeling everything your body is in contact with. Notice the details and say out loud the sensations you’re experiencing.
What you can do today. What you need to get done soon, but not immediately. What can wait a few days or longer.
Keep in mind that some things can be detrimental to ignore, such as medical symptoms or a coworker stealing your project ideas.
Some people find the Serenity Prayer useful for this. You can say, “Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference. "
“I’ll give it another try, I can do this. " “You’ve got this. " “Keep going. "
For example, take time to notice how nice the weather is outside. Enjoy the feeling and savor the moment for at least 10 seconds. Just relax into the feeling.
