Chill out in the moment

Breathe slowly in to the belly for a count of 4, hold for 2 seconds, and slowly out for count of 6. Continue for 3 minutes.

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Temperature

Temperature - splash cold water across your face, over closed eyes and cheeks. Alternatively, gently place your face against something cool to cold, like the glass surface of your mobile. Continue for 2 minutes.  

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Camera out

Camera out. Turn your attention and focus from the thoughts in your mind to what's around you - colours, contrasts, shapes, sounds, movement. When your focus drifts back to inner thoughts and worries, gently turn your attention (your camera focus) back to what's around you. Continue for 3 minutes.

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Exercise

Fast walking, go up and down stairs; do something that gets you slightly out of breath for 20 minutes. It can lower anxiety and improve your mood

 

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