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Breathe – Your Mental Health Depends on It

Proper abdominal breathing increases oxygen flow and relaxes the mind and body. To check if you are breathing properly, lie on your back and place a rubber ducky or your favorite toy on your stomach. The duck should float up and down (not your chest). Sometimes the simple things can make a difference. Take a look at the duck.

Another is a basic exercise provided by a mental health professional. It is divided into four parts. This particular exercise I find helpful when feeling insecure.

GROUNDING

1. Take furniture by hand, eyes open, look at the current position.

2. Tell yourself: My name is ________________, I am ____ years old, today is _______ and I am in _____________ (state the exact location).

3. I’m safe, I’m not back to where I was ___________ and __________, I’m not as vulnerable as I used to be and __________ doesn’t happen now.

4. Repeat until you feel comfortable. Do this 10 times a day if necessary.

The third is a relaxation technique. When you do this, you want to create your own space. It should be a favorite place with fond memories. This should also be done in a quiet place. Record the script and play it. If you want, add calm music (instrument or the sound of the place) and help you take you where you need to be. Mine is in the ocean.

Relaxation techniques in a safe place

You’re on the Oregon coast. It’s big and it goes and goes and you can hear the sound of the waves, it’s a calm day without crashing and the sky is blue.

The sun is shining on our heads and the sand is warm under your feet, you walk barefoot and the sound is white and yellow. You walk to see the shells and the glistening sand where the water has washed away.

You can hear the eagles overhead. The temperature was just perfect. It’s about 80 degrees. The sun feels hot but a gentle breeze blows through your hair. The smell of the sea breeze is seaweed and sand. Smells good. To your left, the waves crash against the rocks. You walk in the surf up to your knees. Life is perfect. The weather was perfect.

As a weight loss consultant, I’ve called on similar techniques often. I have found these steps to be invaluable in dealing with the women and girls clients who have counseled me as they struggle with weight issues.

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