Mindfulness practice (Attach audio) When anxiety is stirred up in the body, bring your awareness to your body, if standing connect to the ground through your feet, if possible sit down and notice the connection of your feet to the floor and your hips and thighs connected to the seat, if lying down notice the connection of the whole body to the surface you are lying on.  Notice your breath, inhale calmly and fully through your nose and follow with a calm exhale.  Imagine your torso is an umbrella and on the inhale you are pushing the diagram down and on the inhale letting it rise up again. As you continue to breath fully, notice your surroundings, the space you are in, the time of day or light where you are, listen for sounds, place the palms of your hands on a surface and explore the texture, temperature or shape of the surface, this is engaging with your senses.   You may keep your eyes open or closed.  Allow yourself to settle into the moment.  If there are thoughts, notice them and let them pass like clouds.  Bringing your awareness back to your breath and the rise and fall of the chest.  This can be helpful to practice even for a few moments and a time.

Personal mantras - find words or short phrases to say to comfort self and affirm self especially in times of depression, anxiety and fear.

Gratitudes - acknowledge 3 gratitudes when feeling anxious, overwhelmed, depressed. 

Yoga Poses (make video) Mountain Pose, Tree pose,  seated pose, Goddess Pose

Foundations of yoga - Adrienne online/you tube - good teacher. (Look up Goddess Pose)

Exercise - walking, gardening, spending time outside breathing fresh air, stretching, yoga, weight lifting, etc. 

Healthy Diet - drink water through out the day, avoid excessive caffeine, sugar and alcohol.  Eat Whole Foods, whole grains, fresh fruit and vegetables, avoid excessive processed foods.

Sleep Hygiene Camomile tea, warm milk, retire devices 2 hours before bed, reduce light level in evening, have all lights sources off in sleeping room, try to reserve bedroom for sleep and relaxation instead of a work space, 

Progressive muscle relaxation - (Make audio)

When triggered by anger - take a time out, remove self from person or setting, spend time out of doors, walk in a natural setting, journal, do something nurturing to self, box with a punching bag, scream in to a pillow, draw and angry picture with crayons, markers or paint.  

Address any addictive behaviors and substances through therapy or other self help resources such as 12 step programs, Samadhi, etc. 

Book end - when you feel anxious about a difficult task you can arrange with a friend to call before embarking on the task and then following up with that friend after the task has been completed.

A good exercise to improve communication with an important other is to practice the Imago active listening technique.  (Provide link) Harvey Hendricks hand outs.