Personal Help Line

🔑 Diaphragmatic Breathing 🔑

Box Breathing
Inhale (1, 2, 3, 4) —> Hold (1, 2, 3, 4)
Exhale (1, 2, 3, 4) —> Hold (1, 2, 3, 4)

Hand on your belly… feel it rise as you inhale
Breathe in slowly through your nose….
Breathe out slowly through your mouth…

Listen to the relaxing sounds of nature to calm your nerves.

First breathe to calm down and to wake yourself up if you’re shutting down.

It helps to breathe through your nose.

Take a walk for fresh air and a change of scenery.

Get your steps in. Raise your heart rate.

Your anger is a guide to look within.

Write or sing out what’s frustrating you.

Find a different way to approach the challenge you face.

You haven’t figured it out YET but you will.

Stretch while belly breathing and not thinking about the issue.

Run in place as fast as you can for 10 seconds.

You got this.

Reach out for help to get a different perspective.

Everyone gets frustrated and stuck even though it seems like others have it more together than we do, or they seem faster, or more ahead… etc.

Ask for help if you get stuck to the point that you’re avoiding the work. Talk it out with a trusted co-worker or friend and that should get your momentum going again.

It happens to everyone. People like to help so don’t worry. If they can’t talk, they’ll let you know or won’t answer, so try someone else. If you can’t get a hold of anyone – talk it out to yourself. Google for answers.

Or go put your feet up and take a power nap. Our subconscious mind can help us work out a problem while we rest. You’ll wake up like you’ve rebooted yourself and often times with a fresh perspective.

Need to WAKE UP?

Lately instead of getting PISSED OFF while frustrated, I shut down and get SO SLEEPY. It feels like I have to collapse and just close my eyes. Sometimes I give in but I really need to train myself to PEP UP and work through the issue at hand. Or go for a quick walk outside in nature to breathe fresh air and get away from the screen for a moment. I’m trying to do that lately: fight the urge to nap and go for a 5 minute walk instead.

These songs amp me up. I get my blood pumping again by pumping my fist in the air and jumping up and down.

Sitting at a desk requires breaks to pump our hearts. Dance breaks and outside walks up hills are essential, daily. Standing up at least hourly is also essential.