Mindfulness.

'Turn the volume down' on difficult thoughts and feelings using different sensory experiences.

Seeing
- Watching a log fire or the flame of a candle.
- Looking at the stars.
- Lying down and watching the clouds move across the sky.
- Buy a beautiful flower.
- Watch TV.
- Walk in a pretty garden.
- Look at beautiful pictures in a book or gallery.

Hearing
- Listen to loud exciting music or soothing relazing music.
- Listen carefully to the sounds of nature - birds singing etc.
- Sing/whistle/hum some music you enjoy.
- Play an instrument.
- Talk to someone.

-Smell
- Smell calming oils like lavender.
- Use yours or someone you trusts favourite perfume or aftershave.
- Spray fragrance in the air or light a scented candle.
- Bake biscuits, cake or bread or a favourite food that smells nice.

Taste
- Have a calming milky drink like hot chocolate.
- Eat some tangy fruit or drink a smoothie.
- Eat something hot and spicey.
- Have a warm or cool shower.
- Suck on a lollipop.
- Chew something - toffee or chewing gum.
- Eat chocolate.

Touch
- Hug someone..or a stuffed toy.
- Stroke your pet cat or dog.
- Rub on creamy hand or body lotion.
- Have a bubble bath.
- Soak your feet or have a massage.
- Sink into a comfortable chair at home.
- Put on comfortable or silky clothes.
- Brush your hair.