Download and print out your wheel, pick a number or roll a number between 1-6; take action! No printer? Screenshot for future use!
Use the following relaxation tips to complete a helpful exercise to reduce distress. Repeat as often as needed!
For Breathing: sit straight with your feet flat on the floor; place one hand on your belly and deeply inhale, feeling your belly rise. Hold for 5-10 seconds, then slowly release (count backwards from 10 until done) Repeat as needed.
For Progressive Muscle Relaxation: beginning at face or toes, tense and hold your muscles for 3-5 seconds, then relax and move up/down to the next muscle (i.e squeeze eyes, down to neck, shoulders, arms, etc. OR flex your toes, up to foot, ankles, calves, etc.)
For Guided Imagery: Visualize yourself in a location: what do you see? how do you feel? what are you wearing? Who is with you? What is special about that location?
Take a Minute: Get out of your head for a minute! Take your mind off your stress.
Clean Your Plate: What is going on on your “plate” or in your life? Can you remove some things (tasks, relationships, etc.)? Can you place something on hold or prioritize responsibilities in a schedule to simplify obligations? Can someone else complete a task for you (laundry, groceries, pet, etc.).
Magic Wand: Envision the perfect scenario/circumstance/task: what is one reasonable step you can take to make it happen (i.e goal= A+ in history, step= join a study group)?