Proper abdominal breathing increases the flow of oxygen and has a calming effect on the mind and body. To check if you are breathing correctly, lie on your back and place a rubber duck or your favorite toy on your abdomen. The duck should float up and down (not your chest). Sometimes simple things can make a difference. Watch the duckling for a bit.

The other is a grassroots exercise given to me by a mental health expert. It is divided into four steps. This particular exercise was helpful when I was feeling insecure.
GROUNDING

1. Grasp the furniture with your hands, open your eyes, observe the location at the present moment.
2. Say to myself: My name is ________________, I am ____ years old, today is _______ and I am in _____________ (name the exact location).
3. I am safe, I am not back in the place where I ___________ and __________, I am not as vulnerable as I was and the __________ is not happening now.
4. Repeat this until calm. Do this 10 times a day if necessary.

The third is a technical relaxation. While doing this, you want to create your own location. It should be a favorite place with pleasant memories. It should also be done in a private and quiet place. Record the script and play it back. If desired, add soothing music (instrumental or the sounds of the landscape) that will get you where you need to be. Mine takes place in the ocean.

Safe Place technical relaxation
You are in the Oregon walking the beach at the beach. It is huge and it goes and goes and you can hear the sound of the waves, today it is calm without breaking and the sky is blue.

The sun is shining on our head and the sand is warm under your feet, you are walking barefoot and the sound is white and sandy. You walk looking at the seashells and glistening sand where the tide has gone out.

You hear the seagulls above your head. The temperature is perfect. It is about 80 degrees. The sun is hot but there is a slight sea breeze that ruffles your hair. The ocean air smells of seaweed and sand. Smells good. To your left, the waves crash against the rocks. You go into the waves up to your knees. Life is perfect. The day is perfect.

As a weight loss counselor, I often resorted to similar techniques. I found these steps especially valuable in dealing with clients and girls I mentored as they struggled with their weight issues.