Technique to consider: ( Music )

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1 It is sometimes helpful to use music or various sounds to relax. Some people like to use nature sounds, others listen to classical music but most just put on their favourite song and enjoy. When choosing a song for relaxation it s important to consider the lyrics as you don t want them to upset you further if you focus on them Technique to consider: ( Music ) Lay back and put on your favourite song. Close your eyes and escape into the song. Focus on pieces of the song; the guitar, the bass, the drums, the lyrics. Your mind will focus on the specific noise and rhythm and soon you will be completely relaxed. Another Technique to consider: (Sounds) Focus on the sounds around you. Listen closely and try to find a rhythm. See if you can make the sounds around you become music. For example: Someone typing on a keyboard, or clicking their pen.

2 Think about it? What kind of mood do your favourite songs put you in? What are these songs saying to help you? Can you think of great messages in songs that encourage, inspire, and build you up? You can turn off the sun, but I m still going to shine ~ Jason Mraz, The Remedy You know it's never too late Just gotta keep going, and I, gotta be strong. Just keep pushing on ~ Miley Cyrus, The Climb To shoot for the stars, Regardless of who you are ~ Nickelback, If Today Was Your Last Day

3 Some people find release in keeping a diary or journal or even writing poetry or songs. Keeping a daily diary of your inner most thoughts and fears can help elevate the stress of thinking about the constantly. One they are on the page in front of you the usually don t seem as bad. Here is an exercise that can be done to help when you are particularly stressed. In your journal, or even just a piece of paper, begin writing about anything negative. Fears, anxieties, what stresses you the most or currently. Now imagine as you are writing that all those negative feelings are flowing out of you, into the pen and onto the page. Once you are done, fold the page in half. Now open a fresh page and reframe. Take all the negatives and make them positive. As you write them imagine they are flowing from the page, to the pen and into you. For me, writing is exploration; and most of the time, I'm surprised where the journey takes me. - Jack Dann

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5 1. I have confidence in my abilities to

6 An affirmation can be helpful to calm stress, nervousness, and anxiety. Affirmations are usually statements said aloud or quietly to one s self about three to five times. Affirmations also help improve self esteem. I am an amazing and worthy person! I deserve to feel good right now! Everyone is an expert in their own lives! Believe that life is worth living and your belief will help create the fact. ~ William James

7 Believe it or not exercise can be helpful in relieving stress. Doing things like Martial arts, boxing or weight training, can be effective in giving a controlled release of negative energy and emotions. Even just doing your favourite exercise or activity can be effective too. Going for a run, swimming, playing a game of soccer, rollerblading etc. will all accomplish the same thing. When we exercise a chemical called Endorphins is increased throughout the body. When this happens we feel good, that is why it is also called the feel good chemical. SIDE EFFECTS MAY INCLUDE: Feelings of happy, feeling energized, strengthened and relaxed.

8 There are many pressure points to our body that can be found in just your hands alone. Others can be found in you neck and feet. Hand and foot massages are great ways to leave stress and tension throughout the entire body. This is done by rubbing, pulling and squeezing and pressing. You can target one area or massage your entire hand. TRY THIS: To massage the full hand, start by rubbing your palms, apply pressure while rubbing, and move outward towards the thumb and fingers. The points in the tips of your thumb and fingers are hit by squeezing, pulling and rubbing at the same time. Start at the base of your fingers and as you move out, pull your fingers as you squeeze and rub. TIP:

9 A quick and effective way to relax and reduce stress is simply BREATHING! Just stopping to take a few deep breathes can help calm you dramatically. A quick and easy technique: This technique is helpful and is great to use if you have trouble falling asleep. You can have music on if you like, but remove distractions like, T.V. or cell phones. Lay on your back with your knees bent. Put your right hand over your stomach and the left over your heart. Close your eyes, and begin to relax. Take a deep breath in, as you do push your hand with your stomach. As you exhale let your hand fall with your stomach and repeat. Focus on pushing your hand and letting it fall. Do this for five minutes, and you will soon find your head will be clear and you ll be almost asleep.

10 Most Imagery and meditation exercises involve deep breathing. All this means is inhale and exhale deeply, using your diaphragm not just your chest and lungs. You can sit or lay down, however you feel most comfortable. You can do this on your own or with other people, some like to have someone lead them through others are more comfortable coming up with their own images. It s all about visualization, putting yourself somewhere else, being removed from reality. TRY THIS For the next few moments, focus on calming your mind by focusing on your breathing. Allow your breathing to centre and relax you. Breathe in...breathe out Release the areas of tension, feeling your muscles relax and become more comfortable with each breath. Let the rate of your breathing become gradually slower as your body relaxes. Now begin to create a picture in your mind of a place where you can be completely relaxed. Where is this peaceful place? It may be a small place or a large one...inside or outside? Visualize this place. Who is in this place? Are you alone? Are they any people? Are there animals? Birds? Imagine more details about your surroundings What are the sounds around you? Are there any tastes? Or smells? Imagine the temperature...is there a breeze present? What colors do you see? What shapes...objects...plants...water...all the beautiful things around you. Imagine what you would be doing there laying on a beach? Walking around? Perhaps you are just sitting enjoying this amazing place. Imagine a feeling of calm and peace you are in a place where you have no worries, cares, or concerns. A place where you can simply rejuvenate, relax and enjoy just being. When you are ready to return to your day, put the imaginary place away in your mind, somewhere waiting for you until the next time you need it. Turn your attention back to the present. Notice your surroundings as your body and mind return to their usual level of alertness and wakefulness. Keep with you the feeling of calm as you return to your day.

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