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Info@HeartHealing.org

253 . 651 . 3752

Helping people bring structure and calm to chaos

Deanne Carter, LMHC​

Info@HeartHealing.org

253 . 651 . 3752

Helping people bring structure and calm to chaos

Deanne Carter, LMHC​

Relaxation Tools for Adults.webp

Relaxation Tools for Adults

©2011 Deanne Carter, LMHC, NCC​

1. Mindfulness:

to increase awareness of thoughts, emotions, or physical body sensations that come before the symptoms of stress. Helps get to the root of the problem.
 

  • Wherever You Go, There You Are, Jon Kabat-Zinn

  • Guided Mindfulness Meditation, Jon Kabat-Zinn

  • The Mindfulness and Acceptance Workbook for Anxiety, John Forsyth

2. Positive Thinking:

thought tracking to free from negative thinking.
 

  • Mind Coach, Dr. Daniel Amen

  • When Panic Attacks: The new, drug free anxiety therapy that can change your life, David Burns

  • Emotional Freedom: Liberate yourself from negative emotions and transform your life, Judith Orloff

3. Books that build skills and inspire.
 

  • The Anxiety and Phobia Workbook, Edmund Bourne

  • Being Peace, Thich Nhat Hanh

  • The Happiness Trap, Russ Harris

  • Social Intelligence: The new science of human relationships, Daniel Goleman

  • Positive Energy, Judith Orloff

  • Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, & Distress Tolerance, Matthew McKay, Jeffrey C. Wood, Jeffrey Brantley

4. Create relaxation rituals:

Ex. Bedtime bath, soft blanket, affirmations book or write one thing you are grateful of today, lavender pillow, music, etc.
 

  • Indigo Teen Dreams: Guided Relaxation Techniques Designed to Decrease Stress, Anger and Anxiety while Increasing Self-esteem and Self-awareness, Lori Lite

  • The Mindfulness Based Stress Reduction Workbook, Stahl and Goldstein

  • Mayo Clinic Wellness Solutions for Insomnia, DVD

  • Canyon Trilogy: Native American Flute Music, R.Carlos Nakai

5. Be connected with your emotions. 

Create tools for expression of emotions:  Ex. anger –scream in a pillow, hit a pillow, stomp on the basement floor, squeeze/release your feet or your whole body, dance, take deep breathes; sad – ask for a hug, pet the dog, wrap yourself in a blanket, draw, write, talk

  • Meeting the Dragon: Ending our suffering by entering our pain, Robert Augustus Masters

  • Emotional Intelligence: 10th Anniversary Edition, Daniel Goleman

6. Yoga Awareness /Physical Release of Stress
 

  • Yoga for Depression and Anxiety DVD, Ryder and Isreal

  • Yoga for Stress Relief, Barbara Benagh

  • Thera-Flex Therapy Putty - 1 lb by Thera-Flex

7. Relaxation CDs:

Teaching self-soothing to reduce the need for movement/chatter to soothe, or adrenaline rushing activities.

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  • Indigo Teen Dreams: Guided Relaxation Techniques Designed to Decrease Stress, Anger and Anxiety while Increasing Self-esteem and Self-awareness, Lori Lite

  • Letting Go of Stress, Halpern and Miller

  • ​Self-Healing with Guided Imagery, Andrew Weil

​Deanne Carter, LMHC Helping people bring structure and calm to chaos.

Deanne Dietz, LMHC, NCC

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Licensed mental health therapy and coaching services for individuals, and couples. Located in the Stadium District, serving Tacoma, Pierce County, and telehealth across Washington, Coaching for anyone in the US. Materials and tips on this site are provided as psycho-education only and do not constitute therapy treatment, nor establish a therapy or coaching relationship with the reader.

EMDR, EMDR therapist, EMDR therapy Tacoma, Somatic therapy, Somatic Therapy Tacoma, EMDR Intensive, EMDR Intensives, Trauma Therapy, C-PTSD, Dissociation, PTSD, Spiritual Counseling Coaching, Aberdeen, Acme, Airway Heights, Albion, Allyn, Almira, Amboy, Anacortes, Arlington, Ashford, Asotin, Auburn, Bainbridge Island, Baring, Battle Ground, Bay Center, Bellevue, Bellingham, Benton City, Bingen, Black Diamond, Blaine, Bothell, Bremerton, Brewster, Bridgeport, Brinnon, Brush Prairie, Buckley, Bucoda, Burbank, Burlington, Camano Island, Camas, Carbonado, Carlsborg, Carnation, Carson, Cashmere, Castle Rock, Cathlamet, Centralia, Chehalis, Chelan, Cheney, Chewelah, Chinook, Clarkston, Cle Elum, Clearlake, Clinton, Colfax, College Place, Colton, Colville, Concrete, Connell, Copalis Beach, Cosmopolis, Coulee City, Coulee Dam, Coupeville, Creston, Cusick, Custer, Dallesport, Darrington, Davenport, Dayton, Deer Park, Deming, Dixie, Dupont, Duvall, East Wenatchee, Easton, Eatonville, Edmonds, Electric City, Elk, Ellensburg, Elma, Elmer City, Endicott, Entiat, Enumclaw, Ephrata, Everett, Everson, Fairchild Air Force Base, Fairfield, Fall City, Federal Way, Ferndale, Fife, Forks, Fox Island, Freeland, Friday Harbor, Garfield, George, Gig Harbor, Gold Bar, Goldendale, Graham, Grand Coulee, Grandview, Granger, Granite Falls, Grayland, Greenacres, Hamilton, Harrah, Harrington, Hobart, Hoquiam, Humptulips, Ilwaco, Inchelium, Indianola, Ione, Issaquah, Kahlotus, Kalama, Kelso, Kenmore, Kennewick, Kent, Kenmore, Kettle Falls, Kingston, Kirkland, Kittitas, Klickitat, La Center, La Conner, Lacey, Lacrosse, Lake Stevens, Lakewood, Lake Tapps, Langley, Leavenworth, Liberty Lake, Lind, Long Beach, Longview, Lyle, Lyman, Lynden, Lynnwood, Mabton, Malden, Malone, Manchester, Mansfield, Maple Falls, Maple Valley, Marblemount, Marysville, Mattawa, Mcchord Afb, Mccleary, Medical Lake, Medina, Mercer Island, Mesa, Metaline Falls, Milton, Moclips, Monroe, Montesano, Morton, Moses Lake, Mossyrock, Mount Vernon, Mountlake Terrace, Moxee, Mukilteo, Naches, Napavine, Naselle, Neah Bay, Neilton, Nespelem, Newport, Nooksack, North Bend, North Bonneville, Northport, Oak Harbor, Ocean Park, Ocean Shores, Odessa, Okanogan, Olympia, Omak, Oroville, Orting, Othello, Otis Orchards, Packwood, Pacific, Palouse, Pasco, Pateros, Pe Ell, Pomeroy, Port Angeles, Port Hadlock, Port Ludlow, Port Orchard, Port Townsend, Poulsbo, Prescott, Prosser, Pullman, Puyallup, Quilcene, Quincy, Rainier, Randle, Ravensdale, Raymond, Reardan, Redmond, Renton, Republic, Richland, Ridgefield, Witzville, Riverside, Rochester, Rock Island, Rockford, Ronald, Rosalia, Roslyn, Roy, Royal City, Saint John, Sammamish, Satsop, Seattle, Sedro Woolley, Selah, Sequim, Shelton, Silverdale, Skykomish, Snohomish, Snoqualmie Pass, Snoqualmie, Soap Lake, South Bend, South Cle Elum, South Prairie, Spanaway, Spangle, Spokane, Sprague, Springdale, Stanwood, Startup, Steilacoom, Stevenson, Sultan, Sumas, Sumner, Sunnyside, Suquamish, Tacoma, Taholah, Tekoa, Tenino, Thorp, Tieton, Toledo, Tonasket, Toppenish, Touchet, Tracyton, Trout Lake, Tumwater, Twisp, Union, Uniontown, University Place, Vader, Vancouver, Vashon, Veradale, Waitsburg, Walla Walla, Wapato, Warden, Washougal, Washtucna, Waterville, Wenatchee, West Richland, Westport, White Salmon, White Swan, Wilbur, Wilkeson, Wilson Creek, WWinlock, Winthrop, Wishram, Woodinville, Woodland, Yacolt, Yakima, Yelm, Zillah, Washington, WA, Pierce County, King County, Lewis Count

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Copyright 2012 - 2024 Deanne Dietz ~ All Rights Reserved in all media.

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