Calming Activity

Author: Beth Russell, Ph.D.

Here's a 10 minute activity to practice regaining emotional control when you feel a little too irritable, frustrated or angry:


Find a spot to sit alone with few distractions - turn off the television, music, or computer. If you have a baby monitor with you, try to use one that as a sound activated setting or turn the volume down low.


Roll your head from shoulder to shoulder in slow half circles. People tend to hold tension in their next and upper back, so taking a quick minute to loosen up those muscles can help you feel relaxed.


Take a deep breath in through your nose and out through your mouth. Feel your chest and belly expand when you inhale fully and notice that when you exhale, your relax. We use more muscles to expand our chest and inhale than we do to exhale, in fact, it takes considerably more effort to hold your ribcage open. It is simply easier to breathe out than in.


When you exhale, focus on letting go of the thoughts rattling around in your head. Just as your body will naturally let go of each breath, your mind can let go of the thoughts that come with being agitated.


Sit for as long as you can, focusing on breathing out and, with each exhale, letting go of what's on your mind. New thoughts will pop up each time you let one go, and that's okay – the point is to relax, to resist focusing on the things that are irritating you, and let your mind become less rigid or stuck on being upset. Some people find it helpful to whisper or say let go with each exhale, after a few breaths this out-loud cue might not be necessary anymore; like an acorn rolling downhill you'll build momentum once the process gets going and may be able to think about letting go of your thoughts instead. Remember, the idea isn't to stop thinking, but to not get fixated on any one thought.

 

 

Copyright  © 2009 National Center on Shaken Baby Syndrome