Focus your energy in the moment by using all your senses. Choose things or situation that are soothing and relaxing.  Think in terms of what you can hear, what you can see, what you can taste, what you can touch and what you can smell.  Notice the sensations that you are having as you do the following.  Your mind might be racing, but try to focus on one of the activities below.  Think of your mind as a radio or TV playing on the background.  You can choose what you pay attention to. It will take practice.  

  • Drink slowly as you taste your favorite tea
  • Smell the scent of flowers, scented oils or candles and nature
  • Touch or hug your favorite pillow for a couple of minutes
  • Give a hug to a friend or ask for a hug
  • Walk around noticing, observing and describing nature
  • Observe a tree or an animal or a plant outside your window
  • Pay attention to the sounds of the wind, birds or animals
  • Listen to classical music

Try to practice two to three of the following regularly:

  • Try to sleep 7-8 hours a day    
  • Eat 3 balanced meals
  • Go for a walk             
  • Drink plenty of water
  • Practice mindfulness
  • Work on deep breathing exercises 
  • Take one step at a time             
  • Schedule a positive activity a day                 
  • Do journal writing         
  • Practice gratitude
  • Reduce alcohol, caffeine or other drug use
  • Talk to someone you trust
The real gift of gratitude is that the more grateful you are the more present you become.
— Robert Holden