We hope you find the stress-relieving exercises below helpful.
If you feel you need further help or support, you can get in touch with our Family Support team here.
IF YOU FEEL TIRED OR TENSE
Stop. Stamp your feet on the floor and feel the ground. Push down slightly through the bottom of your feet as if your feet were glued to the floor. Explore the feeling. When something is weighted it is unlikely to fall over.
Bring yourself to the present moment to stop your mind racing.
Whatever is going on will still be there but you will be able to deal with it from a place of calm and stability.
Bubble of light.
• Find a comfortable place to sit. Make sure your feet are on the floor and your hands are on your lap.
• Close your eyes – inhale through your nose and exhale through your open mouth three times.
• Breathe in calmness. Breathe out stress.
• You are calm and this feeling spreads throughout your body, forming a protective blue bubble around you.
• It is your shield to stress and challenging situations.
• Imagine yourself inside the blue bubble.
• Inside your bubble you are safe, protected and calm. Whatever you face, wherever you are, you can always return to your bubble.
If you have a smart phone or a tablet why not try some mindfulness or relaxation apps?
You can use them during a stay in hospital, at work and at home. These are just some that our families recommend to help relax. There are loads out there to try and you will find one that works best for you.
Headspace
Headspace is one of the best known apps for mindfulness and meditation with 36 million members in 190 countries. This app teaches the basics of meditation and mindfulness.
Insight Timer
Insight Timer is the #1 free app for sleep, anxiety and stress. It is a huge library of guided meditations, music and playlists and it is completely free.
Buddhify
Buddhify is a meditation app that is categorised by what you are doing and how you are feeling at that time of the day such as; going to sleep, stress, commuting etc.
Calm
The Calm app is great for help with sleep, learning about meditation and relaxation. There are guided sessions from 3-20 minutes, soundscapes for relaxing and breathing exercises.
Headspace
Headspace is one of the best known apps for mindfulness and meditation with 36 million members in 190 countries. This app teaches the basics of meditation and mindfulness.
Insight Timer
Insight Timer is the #1 free app for sleep, anxiety and stress. It is a huge library of guided meditations, music and playlists and it is completely free.
Buddhify
Buddhify is a meditation app that is categorised by what you are doing and how you are feeling at that time of the day such as; going to sleep, stress, commuting etc.
Calm
The Calm app is great for help with sleep, learning about meditation and relaxation. There are guided sessions from 3-20 minutes, soundscapes for relaxing and breathing exercises.
Search key words like “mindfulness” “relaxation” “meditation” “guided meditation” in your app store to find more. Or you can have a look online for mindfulness websites.
The Leeds Congenital Heart Unit has a dedicated Congenital Cardiology Psychology and Counselling Service.
If you ever feel you are struggling with your or your child’s heart condition and need more support, please get in touch with your Cardiac Nurse Specialist, Ward Nurse or Cardiologist who can make the appropriate referral. Find out more here.
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