Deep Breathing

Sit comfortably and place one hand on your belly. Breathe in through your nose, deeply enough that the hand on your belly rises. Hold the air in your lungs, and then exhale slowly through your mouth as if you were blowing through a straw. Go slow. Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Repeat.

Progressive Muscle Relaxation

Sit or lie down in a comfortable position. For each area of the body listed below, you will tense your muscles tightly, but not to the point of strain. Hold the tension for 10 seconds, and pay close attention to how it feels. Then, release the tension, and notice how the feeling of relaxation feels.

Feet – curl your toes tightly into your feet, then release them

Calves – point or flex your feet, then let them relax

Thighs – squeeze your thighs together tightly, then let them relax

Torso – suck in your abdomen, then release

Back – squeeze your shoulder blades together, then release them

Shoulders – lift and squeeze your shoulders toward your ears, then let them drop

Arms – make fists and squeeze them toward your shoulders, then let them drop

Hands – make a fist and squeeze, then relax

Face – scrunch your facial features to the center of your face, then relax

Full Body – squeeze all muscles together, then release all tension

5 – 4 – 3 – 2 – 1

Acknowledge:

5 things you can see around you

4 things you can touch around you

3 things you can hear around you

2 things you can smell around you

1 thing you can taste

Imagery

Think of a place that you find comforting. Maybe its a time you felt safe. For 5 to 10 minutes, use all of your senses to imagine this setting in great detail.

Sight: What do you see around you? What do you notice in the distance? Look all around. Take in all your surroundings. Look for small details you might normally miss.

Sound: What sounds can you hear? Are they soft or loud? Listen closely you everything around you. Keep listening to see if you notice any distant sounds.

Taste: Are you eating or drinking something? What is the flavor like? How does it taste? Do you enjoy it? Savor the tastes.

Touch: What can you feel? What is the temperature like? Think of how the air feels on your skin, and how the clothes feel on your body. Soak in these sensations.

Smell: What scents are present? Are they strong or faint? What does the air smell like? Take time to appreciate the scents.

Meditation

Meditation in simply being still and focusing you attention on the here and now. By focusing on your breathing, you can help put yourself in the present. Here are some tips for meditation:

Time and Place: Find a quite, comfortable place. Start with a small amount of time and work your way up. Frequent and consistent practice leads to the best results.

Posture: Choose a comfortable position whether that be sitting or lying down. Close your eyes and let your body relax.

Breath: Focus on breathing. Notice the sensation of the air as it travels in through your nose and out through your mouth. Notice the rise and fall of your belly.

Wandering Mind: It is normal for your mind to wander. When this happens, gently turn your attention back to your breathing. Do this as many times as needed.

Hum

Close your mouth, relax your jaw, inhale through your nose, exhale through your nose, making a sound with your vocal cords. Your voice will create a soft, buzzing sound and the vibration will stimulate your vagus nerve. Singing and chanting also stimulates the vagus nerve.

Tapping

Stimulating both the left and the right side of the brain simultaneously can help calm the nervous system. Place your hands on your knees when sitting or cross your arms on your chest so that you have a hand on each shoulder. Alternate gently tapping. Left, right, left, right.

Legs Up the Wall/Push the Wall

This yoga pose is known to calm the nervous system. Lie down on your back on the floor, scoot your butt as close to the wall as you can, and swing your legs up the wall. You can pair this with breathing and meditation. Alternatively, face a wall and press your hands against it. Push firmly. Breathe.

Movement

Go on a walk. Shake it out. Dance. Movement can help us reset the nervous system. Our bodies hold our emotions. Movement is a useful tool to process through it.

Behavioral Activation

Depression can zap our energy to do just about anything. Annoyingly, the things that will make us feel better are the opposite of what we want to do. Pushing ourselves to get out of bed, talk to a friend, or brush our teeth is a step towards feeling better.

Exercise – go for a walk, ride your bike, take an exercise class, follow a yoga tutorial, swim, lift weights

Socialize – call or text a friend, plan a group dinner, visit family, join a club

Responsibilities – clean/do housework, pay bills, do homework, work on professional development

Hobbies – sports, gardening, drawing, music, hiking, cooking, playing with a pet

Personal Care – shower, get dressed, brush your teeth, feed yourself, get a haircut, tend to spiritual needs