Focus and choose

This ‘focus and choose’ exercise is designed to pull you back from emerging feelings of anxiety and stress, aiming to keep you calm and centred, especially in situations that could trigger these unwanted feelings. Recognising your emotions is key to regulating them, so, when you start to feel that you are getting stressed, stop and try following these steps. It only takes a few minutes but it can have a long-lasting impact on your responses throughout the day.

Pay attention to your breathing

Begin by taking a few deep breaths, breathing in and counting to five slowly, before exhaling while counting back to one. As you exhale, feel your muscles relax and your shoulders drop as your chest releases and drops.

Clear your mind

Clearing your mind can be a difficult thing to ask - particularly now that you've been made aware of it!

Clearing your mind is like tidying up the space, as it makes it effective for working with and in. This can be done by trying to focus your attention on the ‘here and now’ of the space you are in, like in our 5 senses activity.

Bring attention to the centre of your body

Pay full attention to your tummy, recognising how your body feels and where it is in relation to your surroundings.

Focus and choose how you want to feel in this moment

Remember, this moment is about you – you are at the centre of it and you are in control. Reflecting on how you feel is a great way to recognise when you might need to use a strategy such as this one but now is your moment to take back the reins and actualise your feelings.

Affirmation tactics work well to provide a positive can-do attitude for moving forwards with your day.