CHILL
Journal Prompts for when you’re feeling chill…
Journaling about feeling chill helps reinforce positive relaxation techniques and identifies triggers that contribute to a relaxed state.
Where do you feel this feeling in your body? How does it show up physically for you?
What specific actions or events led to this feeling?
How do you talk to yourself when you’re feeling chill? Is this different than when you are not experiencing this feeling? How can you incorporate this next time you’re craving this feeling?
Write a list of 5 things that make you feel chill – remember to revisit when you need to feel relaxed.
Think about a recent time when you felt completely chill. What were you doing, and how did it affect your mood?
List three activities that help you feel chill and relaxed. How can you make more time for these activities?
Reflect on a time when you struggled to relax. What changes did you make to achieve a chill state of mind?
Describe the role of music or art in helping you relax. How can you incorporate these elements into your relaxation routine?
For Professional Success…
Strategic Breaks
How to practice: Schedule short breaks throughout your workday using techniques like the Pomodoro Technique, which involves working for 25 minutes and then taking a 5-minute break. Use these breaks to step away from your desk, stretch, or engage in a brief mindfulness exercise.
Why it works: Taking strategic breaks helps to maintain your chill by reducing stress and preventing burnout. It enhances productivity by allowing you to return to your tasks with renewed focus and energy, ultimately contributing to your professional success by maintaining a high level of performance and well-being.
To Fuel Personal Growth and Success…
Listening to Music
How to practice: Create a playlist of your favorite relaxing songs and set aside time each day to listen to them. Allow the music to help you unwind and maintain a relaxed state.
Why it works: Listening to calming music reduces stress and promotes relaxation. This practice helps you maintain a chilled mindset, enhancing your emotional well-being and personal satisfaction.
Savor the Emotion: Savoring is an emotion regulation strategy focused on fully experiencing and extending positive emotions. Too often, we let good moments pass by without truly appreciating them. By pausing to savor these experiences, we amplify and prolong the positive feelings, making them last longer and enhancing our overall well-being.Discover the benefits and tips for practicing HERE.
Breathing Exercises…
Savoring with Deep Breathing
Sit or lie down comfortably with your back straight and shoulders relaxed.
Place one hand on your heart and the other on your belly, just below your ribcage.
Inhale: Breathe in slowly through your nose for a count of four. Allow your belly to rise as you fill your lungs with air while keeping your chest relatively still.
Pause: Hold your breath for a count of two
Exhale slowly through your mouth for a count of six - Feel your belly fall as you release the air, keeping your chest relatively still.
Focus on Your Positive Emotion:
As you continue deep breathing, bring to mind the happiness you’re experiencing (happiness, delight, joy).
Visualize the moment or experience that brought about this positive emotion.
Breath and Savor:
On each inhale, imagine that you are breathing in more of this happy feeling letting it fill your entire being.
On each exhale, release any tension or distractions, focusing solely on the emotion.