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Box Breathing
Inhale through your nose for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat
Use Fidgets
Fidgets help wake up the brain, relieve anxiety, and increase focus
Butterfly Tapping
Place your hands palm down on your chest and interlock thumbs
Slowly tap one hand then the other near your shoulders for bilateral stimulation to calm anxiety
Magic Mustache
Put one finger over your upper lip and push down
This is a pressure point that helps calm your brain and body
Chew Gum
Chewing helps calm the body
Chair Pulls
Grasp your chair underneath you
Pull up hard on the chair
Push down with your body
Hold for 10 seconds then repeat
Journaling
Journaling provides a space to reflect on our emotions and helps “name it to tame it”
Listen to music
The area of our brain that controls emotions is activated when we listen to music
This can help reduce anxiety, process difficult emotions, and boost mood
Go for a walk or bike ride
This creates bilateral movement and helps the brain and body calm and relieve stress