Focus on Your Hands

Gently shift your attention back to the part(s) of your body where you notice the urge. Allow yourself to notice whatever sensations come up in these places. If it becomes overwhelming to notice the sensations, gently return your attention back to breath for a few moments and then go back...

Instead of being swept in the spiral of negative thoughts like 'What if I fail? What will they think of me? try to be aware of your physical sensations: how your heart beats, how the air fills your lungs, the heat and sweat you feel.

This will anchor you in the present moment and cal...

Research shows that ignoring upsetting feelings can reduce your capacity for joy and may manifest as physical pain.

Acknowledge the bad experience. Notice your thoughts and sensations. Relax your face and hands, and accept how you feel knowing that you won't feel this way forever. Draw out ...