If you feel that you are going to lose your temper, lose control of emotions or do something that you wouldn’t want to, immediately give yourself 10-15 minutes and bring yourself to a normal state.
1. Lie on your back, put your hands along the body with your palms up. Tilt your head back slightly, close your eyes, breathe through your nose.
2. Watch your breathing, aware that you are breathing through your nose. Focus on your breathing completely and don't think about anything else. Feel how you breathe in air and breathe out another, warmer.
3. Take a shallow breath and hold your breath for a moment. At the same time, sharply tighten all the muscles for several seconds, trying to feel the tension in the whole body. When exhaling - completely relax the whole body. Repeat 3 times.
4. Lie quietly for 2-3 minutes. Focus on feeling heavy on your body. Enjoy a pleasant feeling of relaxation.
5. Record all environmental sounds in the mind, but do not perceive and do not respond. If you heard a sound, felt something - mark to yourself, but do not focus your attention and do not try to deepen.
6. Tighten your legs and transmit a signal to all parts of the body. After the stress passes throughout the body - relax and even out your breath.
7. Lie down for several minutes, breathe evenly, without delay. Open your eyes and screw up your eyes again. Open your eyes again and stretch as after waking up.
8. Smoothly, without jerking, sit down and carefully stand up. Try to remember and maintain a state of inner relaxation.
After these exercises you will feel rested, full of strength and energy.