and stay strong Believe in yourself

Amy’s Story

Butterfly hug To make your butterfly:

Step One Make a butterfly with your hands, cross your arms over your chest, so the middle finger of each hand is resting below your collarbone and your fingers are pointing up towards your face.

Step Two Close your eyes fully or little; whatever you find best!

Step Three Let your butterfly fly. Tap your hands alternately from left to right on your chest.

Step Four Breathe slowly.

Step Five Do this for 5 minutes.

When you are feeling unhappy or

distressed, try out some of these handy

tips to help you feel more relaxed and

happy. You don’t have to do them all

every time, it is about doing the one or

two that make you feel better!

Amy’s Story

Colouring Colouring is meditative and can help relieve stress and anxiety. You can find lots of colour therapy designs on the internet or why not treat yourself to a colour therapy book.

Write down your thoughts Keeping a journal and writing down what’s going on can help. You don’t need to write in it everyday, just at times when you are feeling low. It’s good to get the thoughts in your head out on paper.

Paced breathing Focusing on your breathing can help you to feel less anxious and stressed.

Step One Find a comfortable space.

Step Two Use your stomach muscles to breathe in for 4 seconds, then breathe out for 6 seconds.

Step Three Repeat Step Two until you feel your breathing is back under control.

In for 4 seconds

In for 4 seconds

Out for 6 seconds

Out for 6 seconds

Make a Happy Box Inside your happy box should be something you can look at, feel, smell, hear and taste to make you feel a little happier.

Put in your box something you can:

Smell a candle, a favourite perfume, a little bit of your favourite washing powder – whatever smell makes you think of a happy time.

Feel a favourite item to touch such as a blanket, a teddy bear or a piece of clothing.

See a picture, a quote or an object.

Hear something you can listen to. A favourite song, the sound of the sea or the sound of dolphins playing.

Taste a piece of your favourite chocolate or sweet, or why not put in a recipe of your favourite meal so you can cook yourself something tasty.

Mindful stimulation Our minds can easily be distracted and concentrating on something else can help us to relax. One way of doing this is to play the A to Z game.

How to play:

Step One Think of a subject – football teams, food, movies, songs or places.

Step Two Starting at the beginning of the alphabet, think of something beginning with A.

Step Three Work your way through the alphabet A to Z.

Get away for the day Going away, even if it is just for a day, can really help. You could go to the beach, go bowling, meet up with friends, join a local group or just go for a walk. It doesn’t have to cost much or anything at all, it is just about getting out and about.

Do something you enjoyBaking, sewing, doing arts and crafts or doing something physical like walking or swimming can all help to reduce stress.

Beach

Coffee

Walk

Friends

Family

Safe place Step One Think of a place you haven’t been before – it doesn’t have to be real.

Step Two Only you can be in the place.

Step Three Think about what your place looks like, smells like and sounds like. For example your safe place could be a forest. What does your forest look like? What is the weather like? What can you see? What sounds can you hear?

Step Four Think about this place whenever you need to.

Muscle relaxation When we get stressed our whole body does too! Help to relieve the tension in your whole body by:

Breathing in and tensing every part of your body.

As you breathe out focus on releasing the tension in a part of your body.

Focus on noticing the difference in your body.

You aren’t alone If you don’t feel these strategies are working, or you are in pain or in danger do speak to someone.

Samaritans call them any time day or night free on 116 123

Ambulance call 999

Police call 101 or if it is an emergency call 999

Amy’s Story