Let your lower jaw drop – feel your face relax and that relaxation move down through your neck and the rest of your body.
Wear a rubber band on your wrist and gently snap it as a distraction every time you have an anxious thought.
Controlled breathing -- slowly inhale through nose to count of three, hold for count of three, exhale through mouth to count of five followed by two normal breaths through nose. Repeat several times.
Send warm, nurturing light to different parts of your body, starting with your head and moving slowly down through all parts of your body to your toes. At the same time expel any negative, fearful or anxious thoughts. You are now filled with light and love, peace and calm.
Tense one at a time all the different parts of your body, starting with your feet and eventually moving up to your face. Tense the body part for a few seconds and then quickly let it go. As you tense one part of your body, let the rest of your body be completely relaxed.
For 10 second, tense/relax all the muscles of your body at the same time followed by quick, full release of breath through your mouth, letting go of all tension, followed by several slow calming breaths. Do three or four times depending on the level of anxiety. Can do sitting or standing.
Get really angry and tell fear out loud that you won’t allow it to stop you from doing what you want to do.
A quick prayer: slowly breathe in Higher Power, breathe out fear.
Prayer: Reach out and ask HP to hold your hand. You are not alone. HP is always with you.
Affirmative statement: HP loves me and doesn’t want me to be afraid.
Ask yourself this question: What am I afraid of that is happening right now?
Create a safe place: Remember a place that you’ve been to where you have felt at peace, or imagine one where you would like to be, and use all of your senses – touch, sight, hearing, smell and taste – to make that place real for you in your mind where you are completely relaxed, calm and at peace. The more details you can add, the more real it will be for you. This is your safe place where you can go in your mind anytime when you are feeling stressed, anxious or afraid.
