πΈ Calm-Down Techniques
When you feel overwhelmed, these techniques can act as an immediate circuit breaker for your nervous system. Use them in the moment to pull yourself out of panic or frustration.
The Box Breath
A simple, powerful technique to calm your nervous system. Inhale for 4, hold for 4, exhale for 4, hold for 4. This pattern resets your brain's fight-or-flight response.
The Grounding Exercise
When your mind is racing, ground yourself in the present. Use your 5 senses to anchor yourself in your immediate environment and bring back calm.
Emotional Inventory
Instead of suppressing difficult emotions, gently acknowledge them. Name what you're feeling and where you feel it in your body to reduce its power over you.
Safe Place Visualization
Visualize a place where you feel completely safe and at peace. Imagine all the details to feel the calm and security of that special place.
π« Box Breathing
Get comfortable and focus on the circle
Ready
π Grounding Exercise
Take a moment to notice your surroundings
π Emotional Inventory
Take a moment to check in with yourself
ποΈ Safe Place Visualization
Close your eyes and let's visit your safe place
Think of a place where you feel completely safe and at peace. This could be a childhood treehouse, a quiet beach, a cozy room, or anywhere that brings you comfort.
