We all need a band-aide once in a while. The ones referenced below come in handy particularly when you are dealing with something stressful, or going through the various stages of change.

The Butterfly Hug: My personal favorite

This is something you can do for yourself when you are feeling a wave of anxiety. Give it a try. It works!

1. Cross your hands over your chest as shown in the image below. Do two gentle pats alternately with each open hand. Repeat several times. Say under your breath all is well.

Deep Cleansing Breaths

When you feel that your heart is racing or your breath pattern is accelerated.

1. Breath in through your nose for 4 seconds
2. Exhale through your mouth for 5 – 6 seconds
3. Say out loud or to your self. All is well. I am safe.

Quick Fixes

1. Step outside (or look outside if you cannot go out)
2. Take a brief walk
3. Wash your hands (you can even splash some water on your face if you are able)
4. Drink a few sips of water

Smile

1. For a visual adjustment:
   • Have your vision board handy for images that inspire you
   • Have some pleasant prints or photos of your family and or pets that you can look at if you need a quick mind set change (or an easy smile)
2. Scents: Use a diffuser or candle that has a fragrance that you enjoy
3. Sounds: Listen to music for a few minutes

Meditate:

You may think that meditation requires training, mediation or special skills / knowledge. That is only partially true. Skill and knowledge is helpful when leading others through a meditation session. There are also apps and videos on You Tube if you want something structured.

If you would like to begin leading yourself through meditation, it is easy to do. My only suggestion would be that if you are a beginner, you should not do this while driving. You might also like to set a timer. Beginners often fall asleep once they hit a restful state.

To get started:

1. Play soft music (there are meditation stations on XM, IHeart Pandora and you tube) that play what I would call spa music. Tranquil flute is also nice.
2. Find a comfortable place to sit or lay down
3. Close your eyes
4. Deep cleansing breaths in through your nose/ out through your mouth.
5. Smile if you are able
6. Visualize a favorite place person, color, whatever is pleasing to you.
7. Start your self talk if you would like
   • Today is a new day
   • I will face (???) with confident in my ability to (???)
   • I am safe
   • I will be open to learning
   • I will be a blessing to myself and others
   • I am most thankful for (??)
8. Allow any tense muscles to relax. You might want to make yourself aware of your face, neck, shoulders, arms, hands, mid section and then legs and feet. Relax each one as you run through them.
9. Stretch a few times.
10. Open your eyes when you are ready to stop the meditation.
11. Get up slowly.
12. Drink some water
13. Resume your day

This can take anywhere from 5 to 20 minutes.

Call or Text a Friend

Avoid posting on Social Media when you are escalated. Yes you can always delete it, but you still may regret it. A good rule of thumb is, apply one or more of the band-aides listed above. Count to 10 or 100; whatever is necessary. Then proceed.

You’ve got this!