Breathing and grounding exercises to help you calm down
Deep Breathing:Put your hands on your stomach and breathe in for 7 seconds hold for 5 seconds out for 10 seconds as you feel your stomach rise and fall. Keep repeating as often as you need to.
The 5-4-3-2-1 game:Out loud state 5 things you feel; 4 things you see; 3 things you smell; 2 things you hear; and one thing you smell. Repeat until you are calmer.
Physical Grounding:Sit down in a chair, with your back straight and your feet firmly planted on the ground. Feel how the ground feels under your feet, how the chair you are sitting on feels, how your body feels. Focus on the sensations from your body touching the ground and the chair.
Meditation:Lie back. Get comfortable. Close your eyes. Try to clear your mind and let all thoughts go through without paying attention to them. Acknowledge the thoughts, but don't let them gain control. While you meditate it helps to do the deep breathing exercise at the same time.