Bring your attention to your physical sensations in your body
Feel the chair under your butt, your feet on the ground. Notice your breath and what it does. Pay attention to sensations in your body – heat, coolness, tingling, tension. Put your attention there. Notice what it feels like to have the air on your skin. Your socks rubbing on your feet. Notice the saliva in your mouth. Lightly run one or two fingers over your lips. Notice if you feel some anxiety and instead of pushing it away, stay with it for a couple of moments. Offer yourself some compassion and care.
Spend a couple of minutes focusing on your breath
Slow your breath down. Count your breath. Notice the air coming in and out of your nostrils. Focus on your out breath to calm down. Focus on breathing in through your nose expanding your belly, holding for 1-2 seconds when full, then exhaling and pressing all the air out and pressing belly button to your spine. Do this 5 times.
Use your imagination
Focus on positive feelings or peaceful imagery while breathing – think of someone you love, have gratitude, self-compassion, etc.
Ground yourself using one of these techniques
• Lean back when you feel angry
• Lean toward when you want to run away/escape
• Elongate your out breath
• Feel your feet on the floor
• Feel your bottom on the chair
• Look at your hands
• Do 10 seconds of jumping jacks
• Do 5 pushups or hold plank for 15 seconds
• Count to 10
• Put your hand on your heart
• Imagine you are a tree and that you have roots that go deep into the ground
And here’s the bonus…when you reduce your stress levels and calm your nervous system, your immune system is strengthened as well!