Description

• Wiggle your fingers, tap your feet. Pay attention to the movement; you are in control of what their body is doing, right here and now.
  
• Describe the furniture in the room.
  
• Describe how the chair you are sitting on feels.
  
• Focus on your feet, how they feel on the ground, can you feel your little toe, can you feel your feet in your socks.
  
• Follow the outline of your hand with a finger.
  
• Play a gentle sound – listen to it to the very end of the sound.
  
• If you have a dog or cat, cuddle and pet them.
  
• Take a look outside. Count the number of trees and street signs.
  
• Turn up the radio or play your favourite song loudly. You could even dance!
  
• Write out what’s going on. Keep writing until you start to notice it makes a difference and it lets out some of the things you’re anxious about.
  
• Hold onto something comforting. Maybe a blanket or a cushion.
  
• Eat or drink something. Is it hold or cold? Sweet or sour?
  
• Use your voice. Say your name or pick up a book and read the first paragraph out loud.
  
• Take a look outside. Count the number of trees and signs.
  
• 5,4,3,2,1. Count five things you can see. Count four things you can hear. Count three things you can feel. Count two things you can smell. Count one thing you can taste.
  
• Write a letter or card to someone you care about.
  
• Run your hands under cold water. Notice the sensations of the water.
  
• Hold an ice cube and let it melt in your hand.
  
• Play a distracting game on your tablet, computer, or smartphone.