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Breathe – Your Mental Health Depends on It

Proper abdominal breathing increases the flow of oxygen and has a calming effect on the mind and body. To check that your breathing is normal, lie on your back and place a rubber duck or favorite toy on your belly. The duck should float up and down (not your chest). Sometimes simple things can make a difference. Watch the ducks for a while.

The other is a foundational exercise given to me by a mental health professional. It is divided into four steps. I find this particular exercise helpful when feeling insecure.

grounding

1. Grasp the furniture with your hands and open your eyes to observe the current position.

2. Say to yourself: My name is ________________, I am ____ years old, today is _______, and I am in ______________ (give exact location).

3. I am safe, I am not going back to where they __________ and _________ me, I am not as vulnerable as I used to be, and __________ is not happening now.

4. Repeat this until you calm down. Do this 10 times a day if needed.

The third is relaxation techniques. As you do this, you want to create your own location. It should be a favorite place with fond memories. It should also be done in a quiet and private place. Record a script and play it. Add calming music (sounds of instruments or scenery) if you like, it can help you get where you need to go. My story happened by the sea.

Safe Place Relaxation Techniques

You’re walking on a beach in Oregon. It’s big, walk and walk, you can hear the sound of the waves, today is calm, no crashes, the sky is blue.

The sun is shining on our heads, the sand under our feet is warm, and when you walk barefoot, the sound is white and rustling. You walk, looking down at the receding shells and glistening sand.

You hear seagulls overhead. The temperature is just right. It’s about 80 degrees. The sun feels hot, but the sea breeze gently blows your hair. The ocean air smells of seaweed and sand. smells good. To your left, waves are crashing against rocks. You walk into the waves below your knees. Life is perfect. The day is perfect.

As a weight loss consultant, I use similar techniques a lot. I have found these steps to be especially valuable when working with female clients and young girls whom I counsel as they struggle with weight issues.

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