<p> Belly Breathing</p><p>1. Sit comfortably, with your feet on the floor, one hand above your belly button, and one hand on your chest 2. Breathe in slowly and out even slower – only the hand on your stomach should rise and fall 3. As you breathe out slowly say a calming word, like Calm, Relax, etc. to yourself silently Muscle Relaxation 1. Sit comfortably 2. point your toes back toward you, hold, relax, then repeat 3. push your toes into the floor, hold, relax, then repeat 4. lift your leg in the air, hold, relax, then repeat 5. lift your other leg in the air, hold, relax, then repeat 6. tighten your stomach muscles, hold, relax, then repeat 7. suck in your stomach, hold, relax, then repeat 8. lift your shoulders to your head, hold, relax, then repeat 9. straighten out your arm tightly, hold, relax, then repeat 10. straighten out your other arm tightly, hold, relax, then repeat 11. squeeze your fist tightly, hold, relax, then repeat 12. squeeze your other fist tightly, hold, relax, then repeat 13. squeeze your teeth together, hold, relax, then repeat 14. wrinkle your nose, forehead, cheeks, and eyes, hold, relax, then repeat</p><p>Thought Stopping</p><p>1. Decide if you will say Stop!, Go Away!, Snap out of it! in your mind or out loud 2. replace the negative thought with a positive thought or image (happy memory or “happy place”)</p><p>Mindfulness 1. Sit comfortably 2. Focus on something that involves one of your senses (taste – M&M, touch-stress ball, smell-flower, sound-music, sight-a painting) 3. As other thoughts come into your mind, try to picture them as clouds floating by and bring your focus back to the sense item that you are focusing on.</p><p>Grounding 1. Name 1 thing you taste 2. Then 2 different things you smell 3. Then 3 different things you hear 4. Then 4 different things you feel 5. Then 5 different things you see Remember that you may change which sense items you focus on but that you want to increase the “grounding” (present-time awareness) by increasing the amount of items named/recognized. </p>