1. 2014 Series#18 | R U S S O
 DEEP BREATHING-Take a series of deep breaths through your nose
and stomach area several times. Notice how thisexercise affects the
rest of your body, from sending more oxygen to your brain to calming
your central nervoussystem!
 Take a TIME OUT-Sometimes we know that we are starting to lose
control of ourselves and that is ok. Awareness is the key to self-
control! Is your heart racing, palmssweating, or fists clenched? Take
ten minutes of alone time to contemplate your thoughtsand current
state of being.
 WORRY STONE- Ever wonder why when peopleget upset that they
rub their thighs, play with theirhands, or rock back and forth? Doing
so is a primitive soothing reaction that releases endorphins(pleasure
hormones) and calms the overloadedlimbic system! Keep a worry
stone in you pocket, and you can either discretely rub the stone or
gaze at it; thus focusing your attention,clearing your mind, and
regaining control!
 JOURNALING-Yes! Keeping a small journal in your pocket for chaotic
times both raises your awareness of triggers towards reacting, what
you are feeling, and also works aversively to dissuade you from
reacting that way in the future.
 MUSCLE RELAXATION-All you have to do is clench or flex a muscle
(toes, fists, eyebrows, etc.), hold for a count of ten, and release!
Notice how your body responds after only doing several muscle
groups! You probablywere tense and didn’t even know it.
 REFRAMING the situation simply turns a negative into a positive. One
of many examples: Is there a person being mean to you perhaps
because they need your help?! How can you help them?