Meditation: This can help calm you and clear your mind of negative thoughts. Follow these steps:
- Find a quiet place, wear comfortable clothing, and sit or lie down.
- Close your eyes while taking slow, deep breaths.
- Concentrate on a single word, object or thought.
- Don’t worry if other thoughts or images enter your mind while you are doing this, just relax and return to what you were focusing on.
- Continue until you feel relaxed and refreshed.
Deep-Breathing Exercises: This can help keep your negative thinking from getting out of control. Follow these steps:
- Sit comfortable or lie on your back.
- Breathe in slowly and deeply for a count of 5.
- Hold your breath for a count of 5.
- Breathe out slowly for a count of 5, pushing out all of the air.
- Repeat several times until your feel calm and relaxed.
Progressive Muscle Relaxation: This can help you relax the major muscle groups in your body. Follow these steps:
- Wear comfortable clothing while sitting or lying down.
- Begin with your facial muscles. Frown hard for 5-10 seconds and then relax all your muscles.
- Work other facial muscles by scrunching your face up, furrowing your eyebrows, or clenching your jaw for 5-10 seconds, then release.
- Then move on to other muscle groups, shoulders, arms, chest, legs, etc., until you’ve tensed and relaxed your whole body.
Visualization: Use your imagination, a great resource when it comes to reducing stress. Follow these steps:
- Sit or lie down in a comfortable position.
- Imagine a pleasant, peaceful scene, such as a lush forest or a sandy beach.