My relaxation practice

You can write, draw, or ask someone to help. Choose an ordinary, reasonably comfortable moment to practice. You do not need to bring up a frightening memory or make yourself feel upset to fill this in.

Choose a comfortable skill

What feels useful today? You might try easy breathing, gently releasing tense shoulders, stretching comfortably, or noticing your feet on the floor. Choose a skill your therapist has helped you learn. Keep your eyes open if that feels better. Breathing should feel comfortable; there is no need to hold your breath or force deep breaths.

My skill and how I like to do it:

Notice what happens

Before practice, what do you notice in your body? After a short try, notice again. You might feel a little different, the same, or uncomfortable. There is no required feeling and no score to pass. Stop or change activities if you feel dizzy, uncomfortable, or more upset.

What I noticed before and after:

Plan support

When would a small practice fit into your day? Who can remind you kindly or practice with you? A caregiver can offer choices and praise the effort without requiring calmness.

Bring questions to your therapist: What helped? What was difficult? Would a different skill feel better? If you need help now, ask a trusted adult; you do not have to manage difficult feelings alone.