Breathe Deeply: Slowly inhale, then, exhale. If it helps, you can say or think “in” and “out” breath filling your lungs and note how it feels to push it out.
Move your Body: Do exercises or stretches. Yoga or walking.
Picture the Voice or Face of Someone you Love: If you feel upset or distressed, visualize someone positive in your life. Imagine their face or think of what their voice sounds like. Imagine them telling you that the moment is tough, but that you’ll get through it.
Practice self-kindness: Repeat kind, compassionate phrases to yourself:
“You’re having a rough time, but you’ll make it through.”
“You’re strong, and you can move through this pain.”
“You’re trying hard, and you’re doing your best.”
Say it, either aloud or in your head, as many times you need.
Listen to Music: Put on your favorite song, but pretend you’re listening to it for the first time. Focus on the melody and lyrics (if there are any). Does the song give you chills or create any other physical sensations? Pay attention to the parts that stand out to most of you.
Plan an Activity: This might be something you do alone or with a friend or loved one. Think of what you’ll do and when. Maybe you’ll go to dinner, take a walk on the beach, see a movie you’ve been looking forward to, or visit a museum. Focus on the details, such as what you’ll wear, when you’ll go, and how you’ll get there.
The Road to Recovery 
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