“Time out on the spot”

With regular practice, these techniques can be used wherever you are. If you need to use them “on the move” or away from home, just find yourself a quiet spot and follow this guidance:

1. Recognise your physical “stress flags”

Headache; Tension; Irritability; Lack of energy

2. Take time out – on the spot

3. Relax your body:

Pull your shoulders up towards your ears
Hold for a count of 3
Let your shoulders drop down
RELAX

4. Focus on your breathing:

Breathe out through your mouth to the count of 4
Hold
Breathe in through your nose to the count of 5
Hold
On each breath out think “RELAX”

5. Use the power of your mind to imagine your personal “stress free zone”

Tip - Use an image or photo if it Is hard to imagine

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