14 Nov HANDY WELLNESS TOOLS
HANDY WELLNESS TOOLS:
Below are simple and easy tools, nothing complex. Extend them to suit you and your needs.
My calm place: MEDITATE TO DO WELL
Before a test or event, meditate; find your calm. Use handy wellness tools.
Clear your mind by focusing on your breath.
Shift your weight in your seat to find the bones you sit on.
Breathe and visualise the outcome as successful.
Tip: try rehearsing this days before the event, whilst your body is still calm.
Self compassion and mindfulness: NATURE IS YOUR TEACHER
Nature teaches us how to be open and mindful.
Look outside and notice as many examples of nature as you can.
Write down everything from dirt to ants and branches.
Then talk about the impact nature has on you.
Even better, create the way you want your relationship to be with nature. Use handy wellness tools.
Letting go of any anger: WRITE IT TO SEND IT AWAY
Find a place to go with a pen and paper.
Write about what is upsetting you. You can also draw.
By expressing your thoughts that are aggravating you, you can release them from being stuck in your mind (and body) and let them go. Amazing handy wellness tools.
HANDY WELLNESS TOOLS: Anxiety solution: REMOTE CONTROL
Imagine you have a remote control for your brain and body. If you have time you can even draw one and keep it for future use. Turn up your comfort level using your personal remote control: you can press your imaginary button for laughing, smiling, imagining and relaxing. You can also press an imaginary button to be calm and to be happy.
You also can use your buttons to remind yourself to eat, drink water, go out in the sunshine, and to sleep.
Turn it into a healthy remote control. Turn it into your amazing wellness tools.
Strengths: USE THE FOLLOWING REMINDERS FOR HANDY WELLNESS TOOLS
I am proud of myself and full of energy
I do things by myself and I am brave
Easy to get along with, plus I celebrate
I like to learn and I am careful, Delightfully I am calm
Don’t give up, Care about others
I care about the environment, It is nice to share with others.
Joining in is fun, I bounce back and I am organised
….plus what other strengths do you have?
New emotions to look out for: IMAGINE THE FOLLOWING
Embarrassed lonely exhausted overwhelmed ashamed
Shy confident hopeful guilty frustrated hysterical
ecstatic surprised enraged disgusted cautious confused jealous suspicious…
Can you add some more? Learning about emotions helps you to be more empathetic, and also promotes self awareness.
Become emotion wise!
Mindfulness skills: REACH FOR THE SKY
Place your arms by your sides.
Breathe in through your nose as you count to 4 and raise your arms up over your head – reach for the sky.
Breathe out through your mouth as you count to 8 – lower your arms.
Repeat 4 times. Be creative and change it around.
Melting my worries and relaxing: BRIEF VACATION
Close your eyes and visualise yourself in a very relaxing place – somewhere you may have been, or use your imagination to create your place. Include all of your senses while imagining it.
HANDY WELLNESS TOOLS: Growing mindful: C.A.L.M FEELINGS
Notice sensations (or even emotions) right now in your…
Chest… Arms…
Legs… Mind…? What else are you aware of?
Acceptance: RIGHT NOW ITS JUST LIKE THIS
Sometimes we can get stuck in painful patterns of reacting. Sometimes we shut down, and ‘feel’ down.
Notice what is happening right now:
Your thoughts, feelings, sights, sounds…
And say to yourself, “right now, its like this”
And describe your experience right now.
Find a pathway to accept it (instead of resisting it)
I sure you hope you enjoyed these wellness tools.
Remember hypnosis can be used to help you create amazing tools.
Be creative and add to them; personalise them to suit you.
Good Luck,
Amanda Dounis
Positive Thinking Clinic
Psychotherapist, NLP Master, Early Childhood Teacher
1/7 Magdalene Terrace
Wolli Creek, 2205
0458 850 850
amanda@positivethinkingclinic.com.au