Skills & Exercises
What is the Circle of Control?
Constantly worrying about things you can't control can be very frustrating and anxiety-inducing. Practice refocusing your energy and attention on what you can control and change during this time of unknown.
Take some time and practice some self care by filling out your own Circle of Control. Please reach out if you would like to follow up and process through this activity.
Therapist Aid:
Therapist Aid creates and shares free tools for mental health counselors and clients including worksheets, videos, and educational articles.
https://www.therapistaid.com/
Therapist Aid creates and shares free tools for mental health counselors and clients including worksheets, videos, and educational articles.
https://www.therapistaid.com/
Meditation Videos
Youtube Link: 5 minute meditation
10 Minute Meditation for Anxiety
10 Minute Meditation for sleep
Youtube Link: 5 minute meditation
10 Minute Meditation for Anxiety
10 Minute Meditation for sleep
The Grounding Technique
This technique gets you to use all your five senses to help you to get back to the present. It starts with you sitting comfortably, close your eyes and taking a couple of deep breaths. In through your nose (count to 3), out through your mouth (to the count of 3).
Square Breathing
- Start at the bottom right of the square
- Breathe in for four counts as you trace the first side of the square
- Hold your breath for four counts as you trace the second side of the square
- Breathe out for four counts as you trace the third side of the square
- Hold your breath for four counts as you trace the final side of the square
Check out this Self Care guide!! Questions to ask yourself.