taking care of you worksheets

It is sometimes helpful to use music or various sounds to
relax. Some people like to use nature sounds, others listen to
classical music but most just put on their favourite song and
enjoy. When choosing a song for relaxation it’s important to
consider the lyrics as you don’t want them to upset you
further if you focus on them
Technique to consider: ( Music )
Lay back and put on your favourite song. Close your eyes and escape into
the song. Focus on pieces of the song; the guitar, the bass, the drums, the
lyrics. Your mind will focus on the specific noise and rhythm and soon you
will be completely relaxed.
Another Technique to consider: (Sounds)
Focus on the sounds around you. Listen closely and try to find a rhythm.
See if you can make the sounds around you become music. For example:
Someone typing on a keyboard, or clicking their pen.
Think about it?
What kind of mood do your favourite songs
put you in? What are these songs saying to help you? Can you
think of great messages in songs that encourage, inspire, and
build you up?
“You can turn off the sun, but I’m still going
to shine” ~ Jason Mraz, The Remedy
“You know it's never too
late
To shoot for the stars,
Regardless of who you
are”
~ Nickelback, If Today Was Your Last Day
“Just gotta keep
going, and I,
gotta be strong.
Just keep pushing
on”
~ Miley Cyrus, The Climb
Some people find release in keeping a diary or
journal or even writing poetry or songs. Keeping
a daily diary of your inner most thoughts and
fears can help elevate the stress of thinking
about the constantly. One they are on the page in
front of you the usually don’t seem as bad. Here
is an exercise that can be done to help when you
are particularly stressed.
In your journal, or even just a piece of paper,
begin writing about anything negative. Fears,
anxieties, what stresses you the most or
currently.
Now imagine as you are writing that all those
negative feelings are flowing out of you, into
the pen and onto the page. Once you are done,
fold the page in half. Now open a fresh page and
reframe. Take all the negatives and make them
positive. As you write them imagine they are
flowing from the page, to the pen and into you.
For me, writing is exploration; and most of the time, I'm surprised
where the journey takes me.
- Jack Dann
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1. I have confidence in my abilities to _____________
______________________________________________
2. ____________________________________________
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3. ____________________________________________
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4. ____________________________________________
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5. ____________________________________________
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An affirmation can be helpful to calm stress, nervousness, and
anxiety. Affirmations are usually statements said aloud or
quietly to one’s self about three to five times. Affirmations
also help improve self esteem.
I am an amazing and worthy person!
I deserve to feel good right now!
Everyone is an expert in their own lives!
Believe that life is worth living and your
belief will help create the fact.
~
William James
Believe it or not exercise can be helpful in relieving stress. Doing
things like Martial arts, boxing or weight training, can be
effective in giving a controlled release of negative energy and
emotions. Even just doing your favourite exercise or activity can
be effective too. Going for a run, swimming, playing a game of
soccer, rollerblading etc. will all accomplish the same thing.
When we exercise a chemical called Endorphins is increased
throughout the body. When this happens we feel good, that is
why it is also called the “feel good” chemical.
SIDE EFFECTS MAY INCLUDE:
Feelings of happy, feeling energized,
strengthened and relaxed.
There are many pressure points to our body that can be found
in just your hands alone. Others can be found in you neck and
feet. Hand and foot massages are great ways to leave stress and
tension throughout the entire body. This is done by rubbing,
pulling and squeezing and pressing. You can target one area
or massage your entire hand.
TRY THIS:
To massage the full hand, start by rubbing your
palms, apply pressure while rubbing, and move
outward towards the thumb and fingers. The points
in the tips of your thumb and fingers are hit by
squeezing, pulling and rubbing at the same time.
Start at the base of your fingers and as you move
out, pull your fingers as you squeeze and rub.
TIP:
A quick and effective way to relax and
reduce stress is simply… BREATHING!
Just stopping to take a few deep breathes
can help calm you dramatically.
A quick and easy technique:
This technique is helpful and is great to use if you
have trouble falling asleep. You can have music on
if you like, but remove distractions like, T.V. or cell
phones.
• Lay on your back with your knees bent.
• Put your right hand over your stomach and the
left over your heart.
• Close your eyes, and begin to relax.
• Take a deep breath in, as you do push your hand
with your stomach.
• As you exhale let your hand fall with your
stomach and repeat.
• Focus on pushing your hand and letting it fall.
Do this for five minutes, and you will soon find your
head will be clear and you’ll be almost asleep.
Most Imagery and meditation exercises involve deep breathing. All this
means is inhale and exhale deeply, using your diaphragm not just your
chest and lungs. You can sit or lay down, however you feel most comfortable.
You can do this on your own or with other people, some like to have someone
lead them through others are more comfortable coming up with their own
images. It’s all about visualization, putting yourself somewhere else, being
removed from reality.
TRY THIS
For the next few moments, focus on calming your mind by focusing on your breathing.
Allow your breathing to centre and relax you. Breathe in...breathe out…
Release the areas of tension, feeling your muscles relax and become more comfortable with each breath.
Let the rate of your breathing become gradually slower as your body relaxes.
Now begin to create a picture in your mind of a place where you can be completely relaxed.
Where is this peaceful place? It may be a small place or a large one...inside or outside? Visualize this place. Who
is in this place? Are you alone? Are they any people? Are there animals? Birds?
Imagine more details about your surroundings…
What are the sounds around you? Are there any tastes? Or smells?
Imagine the temperature...is there a breeze present? What colors do you see?
What shapes...objects...plants...water...all the beautiful things around you.
Imagine what you would be doing there…laying on a beach? Walking around?
Perhaps you are just sitting enjoying this amazing place.
Imagine a feeling of calm and peace… you are in a place where you have no worries, cares, or concerns.
A place where you can simply rejuvenate, relax and enjoy just being.
When you are ready to return to your day, put the imaginary place away in your mind, somewhere
waiting for you until the next time you need it. Turn your attention back to the present. Notice
your surroundings as your body and mind return to their usual level of alertness and wakefulness.
Keep with you the feeling of calm as you return to your day.