Calm

Food

Meat

Fish, Eggs, Liver (chicken or cow)

Fruits & Vegetables

Fruits: Bananas, Berries

Vegetables: Bell peppers, Spinach, Cabbage

Dairy, Grains & Nuts

Dairy: Dark chocolate, low-fat Dairy products,

Grain: Oats, Fibre-rich grains, Oatmeal

Nuts: Pumpkin seeds, Chia seeds, Almonds, Brazil nuts

Drinks

Chamomile, Green tea

Avoid

fried food, processed meat, candy, pastry, ice cream (due to sugar)

Exercise

Breathing

  1. Place one hand on chest and another on stomach
  2. Repeat below until you feel more and more relaxed:
    • Breath in through nose
    • Breath out through mouth slowly

Progressive Muscle Relaxation

Squeeze and hold muscle for awhile then relax. Muscles to squeeze (from top to bottom):

  • Face: grimace
    • Forehead: wrinkle and squeeze eyebrows
    • Eyes: close
    • Nose: wrinkle
    • Jaws: clench
    • Tongue: push against roof of mouth
  • Neck: Tense
  • Upper Body
    • Chest: Breath in deep and hold
    • Stomach: Tense
    • Arms: Tense
    • Hands: Clench
    • Back: Arch
  • Lower Body
    • Butt: Tense
    • Thighs: Tense
    • Calves: press feet down
    • Feet: pull toes up

Body Scan

Close your eyes and focus on a specific body part.

  • If tense, make it relaxed
  • If pain, focus and control the pain

Visualize

Visualize yourself in a different environment while experiencing it. Some samples:

  1. You in a green field watching the clouds in the sky

Do Things That You Like/Want

Do things that are +ve for you.


Reference

  1. “Exercising To Relax – Harvard Health Publishing – Harvard Health”. Harvard Health, 2021, https://www.health.harvard.edu/staying-healthy/exercising-to-relax.
  2. Cdn.ymaws.com. 2021. [online] Available at: <https://cdn.ymaws.com/www.cfha.net/resource/resmgr/Special_Interest_Groups/PCBH_SIG_/PCBH_Handouts/CALM_exercise.pdf> [Accessed 3 October 2021].