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This resource may help you when you are starting to feel a bit worried and scared.
If you have ever watched a cat sleeping, you will know that they sleep like they have no care in the world. Imagine you are a cat and you are going about your day in a calm and relaxed way. The sun is about to rise so you are still asleep.
Carry on breathing in this way for a few more moments, breathing in slowly and breathing out slowly. With each breath you will begin to feel more relaxed like a cat.
Pick a colour from the colour that shows you are worried, upset or angry.
Now pick a colour that you think shows being calm and happy.
This relaxation exercise looks at using your 5 senses. These are touch, see, taste, smell and hear.
Lie down or sit in a comfy chair. Try and relax your body and not pay attention to your worry.
This is a great relaxation technique to try at different times of the day. It can be really good at distracting us from all our worries. Try it when someone is cooking dinner or making a hot drink.
When we feel worried, upset or nervous it is normal for all of our muscles to tense up. This exercise teaches you how to relax different parts of your body.
Pretend you have a lemon in each hand. Try to squeeze all the juice out, as hard as you can. Feel your hands and arms getting tighter. Hold this squeeze for 10 seconds. Now, relax and let the lemon drop out of your hand. Pay attention to the difference in your hands and arms.
Pretend you are a cat that just woke up from a nap. Stretch your arms forwards in front of you then raise them high above your head. Feel the pull in your shoulders. Stretch high and touch the ceiling. Hold for 10 seconds. Now, relax and let them drop quickly and feel how nice it is to be relaxed.
Pretend you are a turtle. Try and pull your head into your shell. Try to pull your shoulders up to your ears and push your head down into your shoulders. Hold tight for 10 seconds. Now, come out of your shell and relax those shoulders.
Pretend you are squeezing a watermelon in between your shoulder blades. Hang your arms by your side and pull your shoulders together. Hold tight for 10 seconds. Now release and let the watermelon drop to the floor.
Pretend to squeeze through the fence. Now pretend you want to squeeze through a narrow fence. Suck your stomach in, try to squeeze it against your back bone. Get it real small and tight, hold for 10 seconds. Okay, you made it. You got through the fence. Settle back and let your stomach blow out.
Pretend you are trying to bite a giant carrot. It is hard to chew so bite down on it as hard as you can. Hold the bite for 10 seconds. Good, now relax. You have bitten through the carrot. Let your jaw go all loose.
Pretend a fly has landed on your nose, try and get it off without using your hands. Wrinkle up your nose and make as many wrinkles as you can. Scrunch it up really hard and hold it as tight as you can. Notice how your cheeks, mouth and forehead move too. Hold it for 10 seconds. Now relax your face and let it go smooth again.
Pretend you are standing barefoot in a big mud puddle. Squish your toes deep into the mud. Try to get them right to the bottom. You will probably need your legs to help push. Hold for 10 seconds. Okay, time to come back out. Relax your feet and legs.
Feeling Good app uses audio tracks to help relax your body and mind and build confidence.
Catch It app help you to learn to manage negative thoughts and look at problems differently.
Chill Panda app uses breathing techniques to help you relax more, worry less and feel better.
Headspace app is a relaxation and mindfulness app.
Hospichill app helps you get ready to go to hospital.
If you have any questions or concerns, please contact the paediatric psychology department on 0114 271 7296.
Please note: this is a generic information sheet relating to care at Sheffield Children’s NHS FT. These details may not reflect treatment at other hospitals. This information is not intended as a substitute for professional medical care. Always follow your healthcare professionals’ instructions. If this resource relates to medicines, please read it alongside the medicine manufacturer’s patient information leaflet. If this information has been translated into another language from English, efforts have been made to maintain accuracy, but there may still be some translation errors. If you are unsure about any of the guidance in this resource or have specific questions about how it relates to your child, always ask your healthcare professional for further advice.
Resource number: PSY15
Resource Type: Article
Western Bank
Sheffield
S10 2TH
United Kingdom
Switchboard: 0114 271 7000
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