The purpose of this exercise is to identify the difference between tension and relaxation in the body. In the exercise, the whole body is worked through body parts, alternately tensing and relaxing. You can use this exercise with your child or as a relaxation exercise on your own. Note that for some, relaxation can feel scary, because then the protection and defense reactions are disabled. The exercise, which focuses on the tension and relaxation of the body, helps to strengthen the body connection, relax the body and mind, and return attention to the present moment.

1. Take a comfortable position. You can do the exercise sitting or lying on your back. Choose a quiet and safe place for the exercise.

2. First, clench your hands into fists, maintain and feel the tension in your hands and count to five at the same time. Relax your hands and feel their sensations for a while. Repeat the movement. 

3. Go through the other parts of the body in the same way. Alternately tense and relax the arms, shoulders and facial muscles. Go through the toes, calves, thighs and buttocks, feel the sensations of the body as they tense and relax. 

4. Finally, go over your entire body from head to toe. If you notice tension in your body, repeat the tension-relaxation exercise for that area of the body. Finally, stop for a moment at the sensations of the body. Sense and feel the relaxation in your body. When you feel ready, end the exercise.

The purpose of this exercise is to return attention to the present moment by utilizing different sensory channels. You can do the exercise sitting, standing, lying down or even walking calmly. This exercise can be used to regulate the state of alertness and as a calming exercise during the work or school day. Orienting to the present moment through the sensory channels and activities also helps the child to calm down when the level of alertness drops or rises too much or difficult emotions are activated.

1. Activating the sense of sight. Pay attention to an object around you. Look at its details, surface and color. You can also look for or direct the child to find, for example, three objects of the same color in the room and pay attention to their details. Name your observations.

2. Activating the sense of hearing. Focus on the sounds you hear, the hum of the air conditioner, the traffic noise carried inside, or the sounds of nature outside. Listen to the sound, is it loud or quiet? Is the sound coming from near or far? What kind of feelings does the sound evoke in you? Name your observation. 

3. Sense of touch. Feel your body against the platform. How does the chair you are sitting feel against your body? How does the floor feel under your feet? You can also choose an object and feel it in your hands. Focus on sensing sensations and name your observations. 

4. Sense of smell. Smell what kind of smells you smell. Sense the smell of your own body or space.

5. Palate. Take a sip of water or eat a lozenge or gum. Focus for a moment on consciously sensing the taste. Name your observations. 

6. Finally, it is good to return the attention alternately to different sensory channels. Bring your attention back to the object you were looking at, the sound you were listening to, and the tactile sensation. Pay attention to the space around you and keep your sensory channels open. Finish the exercise.

Think of a person with whom you have experienced a sense of security. 

Write down: 

• How did you feel being around him/her? 

• What made him/her feel safe? 

• Where do you recognize a sense of security (in the body/mind)? 

• In what way would you be able to communicate a similar sense of security to others?

• Purpose: to help you relax when you feel stressed, anxious or irritable.

• Duration: approx. 3 min

• Instructions: You can do the exercise anywhere.

• Take a comfortable position. Take a deep breath and hold for a moment. As you release your breath, focus on blowing your worries far away.

• Continue breathing in and out deeply and rhythmically, telling yourself to “breathe deeply” on the inhale and “relax” on the exhale. Continue like this for a few minutes and feel how, with each breath, relaxation and calm take over the area from tension and stress.

Reflection

• You can also tell yourself with the inhalation which quality or emotional state you want to inhale into yourself and with the exhalation which emotional state you want to remove from your body or mind. For example, you can say "calmness/peace/compassion" on the inhale and "tension/stress/worries" on the exhale.

• If you want, you can record your thoughts in a diary.

Purpose

You'll learn to recognize the physical sensations linked to your emotions, and vice versa. By understanding these connections, you can better identify your emotional state based on physical cues. Additionally, you'll discover how influencing your body can positively impact your emotions. 

Guide

Describe as accurately as possible where you feel the different sensations in your body.

If the feeling starts from one physical part and ends in another (for example, from the shoulders to the back of the head), describe that too.

Once you have discovered where your anxiety is felt in the body, you can practice interfering with the sensation of your body and thereby your anxiety.

Anxiety causes muscle tension -> when you realize this, you can make yourself feel better by doing relaxation exercises.

Anxiety makes breathing difficult -> when you become aware of this, you can make yourself feel better by doing breathing exercises.

Where do I feel the emotions in my body?
E.g. "Anxiety is first felt as a tight feeling in the throat..."

Create a Quiet Space: Set aside 5-10 minutes of quiet time at home, work, or outdoors. Disconnect from distractions by hanging up the phone. You can listen to calming music or focus on your body and mind. Commit to trying this exercise twice this week.

Find a Comfortable Position: Sit or lie down on your back. Relax your hands by your sides and find a comfortable position. Close your eyes or gently focus on a single point.

Focus on Breathing: Take 3-5 deep, calm breaths. Follow the flow of your breath. Exhale slowly, releasing tension. Notice how your body feels in contact with the chair or floor. Accept your body’s sensations. Adjust your position if needed to increase comfort.

Imagine Relaxation: Visualize a peaceful and relaxing place or moment in your life. Imagine the sensations, sounds, sights, and smells associated with this memory. Spend a few moments in this mental image, allowing your thoughts to wander freely.

Return to the Present: Bring your attention back to the present moment. Take 5 deep breaths. With each inhale, feel refreshed and energized.

Relax and Recharge: Gently yawn and stretch your body. You are ready to continue your day.

Purpose: To practice acceptance of uncontrollable situations.

Duration: Approximately 2 minutes.

Imagine you're thirsty and decide to buy a drink from a coffee machine. You insert a coin and select your drink. The machine beeps, but no drink appears. You try again, but to no avail. Frustrated, you press the refund button, but receive nothing. You become angry, shaking and hitting the machine. Despite your efforts, the machine remains unresponsive. It's clearly broken. You must choose between continuing to fight a losing battle or accepting the situation and moving on.

Reflection: Can you accept what cannot be changed? The next time you find yourself dwelling on a past event, consider if you're behaving like someone fighting a broken machine.

Purpose: To help aid workers identify and establish personal boundaries when working with refugees. 

Duration: about 15 minutes

Steps:

• Introspection. Write down one situation where you felt overwhelmed at work. Think about what signs indicated that your limits were crossed.

• Definition of boundaries. Think of one concrete boundary you can set to improve your well-being (e.g., "I take a lunch break every day without interruption").

• Action plan. Write down three steps you can take in the next week to make sure this limit sticks.

• Finally: Come back to the task after a week and evaluate how well you succeeded in setting and keeping your boundaries.