Try doing this
Make sure you are somewhere quiet with no distractions (maybe put your phone on silent, switch off the TV?) and there is a place where you can sit upright (on the floor with legs crossed if you wish) or lay down comfortably.
If you’re feeling hurt and stressed and anxious by what has been happening, try some of these muscle exercises to help you relax
- Hands – clench one hand tightly for a few seconds as you breathe in. You should feel your forearm muscles tense; then relax as you breathe out. Repeat with the other hand.
- Arms – bend an elbow and tense all the muscles in the arm for a few seconds as you breathe in; then relax as you breathe out. Repeat the same with the other arm.
- Shoulders – raise your shoulders as high as you can as you breathe in; then relax as you breathe out.
- Neck – press your head back as hard as is comfortable and roll it slowly from side to side; then relax.