A Thanksgiving Craft That Is Also a Relaxation Technique

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lm open, with your fingers spread wide. You can also place your hand on the ground or the table in front of you.</li><li>Using the pointer finger of your opposite hand, start at the outside of your thumb and trace upwards. As you move up, breathe in.</li><li>Pause briefly at the top of your finger, holding your breath.</li><li>Breathe out as you trace down the inside of your thumb.</li><li>Repeat with each finger remembering to breathe in as you move up, pause briefly, and exhale as you move down.</li><li>Switch hands.</li></ul><p id="f9e9">This technique is helpful in many situations. You can do it while waiting for a medical appointment, before a plane takes off, or prior to an exam. When my kids felt nervous before a test, I encouraged them to trace their fingers (without a pencil!) on the desk while waiting for the test to arrive.</p><p id="41d4">Five-finger breathing is a calming activity that helps you focus your attention on visual and tactile senses as well as controlled breathing. If you strive for a long exhale as you breathe out, you stimulate the <a href="https://conqueringcognitions.medium.com/2-ways-to-stimulate-the-vagus-nerve-a-nerve-worth-triggering-8f43c9959603">vagus nerve</a> which activates a relaxation response.</p><p id="30b0">For added fun, trace your hand on a piece of paper. Then, turn it into a turkey!</p><p id="b6bb">I recommend adding lots of colors and maybe some uncooked macaroni noodles and glitter for flare. This art project is sure to bring a <a href="https://www.sciencedaily.com/releases/2019/04/190412094728.htm">smile</a> to your face, and smiling also helps your mood!</p><h1 id="2abc">Writer Shout Out</h1><p id="89e7">It is difficult to pick just one writer to shout out because there are so many wonderful folks on this platform. But

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since I can only choose one, in honor of Veteran’s Day this month, I want to highlight <a href="undefined">Ken Kayse</a>.</p><p id="2942">He is a highly decorated Vietnam Veteran, an entrepreneur, and an occasional turkey. Ken has many great articles including the one linked below that encourages us to write in a way that speaks to the world. Thank you for your service, Ken.</p><div id="63d3" class="link-block"> <a href="https://kasey721.medium.com/write-with-the-world-in-mind-b8a1268905c7"> <div> <div> <h2>Write With The World In Mind</h2> <div><h3>Broaden the scope of your writing to broaden your appeal to the masses</h3></div> <div><p>kasey721.medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*nG2tl5UxAyCwBcsN)"></div> </div> </div> </a> </div><p id="c371"><i>Jill is a clinical psychologist and blogger. She shares behavioral health tips every Sunday on her</i> <a href="https://conqueringcognitions.com"><i>blog</i></a><i>.</i></p><div id="0383" class="link-block"> <a href="https://readmedium.com/the-incredible-life-of-an-ordinary-person-b53882f72d41"> <div> <div> <h2>The Incredible Life of an Ordinary Person</h2> <div><h3>What does your life say about you?</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*mXmUlXiLpEdlrd-M43_ViQ.jpeg)"></div> </div> </div> </a> </div></article></body>

Embrace your inner child for a quick mood boost

Image by Yakup Ipek from Pixabay and Image by Wokandapix from Pixabay that was edited on Canva by the author

Every November in elementary school, I did an art project that involved tracing my hand and turning it into a turkey. The thumb became the turkey’s head, and the fingers were feathers.

I liked using a lot of colors, so my turkey looked more like a peacock, but it did have a pilgrim hat on its head.

If you went to an American school, you likely did this craft project too.

So, what does this holiday craft have to do with stress management? If you slowly trace your fingers and add deep breathing, you are outlining a turkey AND using a popular relaxation technique called five-finger breathing.

Five-Finger Breathing

Sit or stand comfortably with your back straight.

Place one hand out in front of you, palm open, with your fingers spread wide. You can also place your hand on the ground or the table in front of you.

Using the pointer finger of your opposite hand, start at the outside of your thumb and trace upwards. As you move up, breathe in.

Pause briefly at the top of your finger, holding your breath.

Breathe out as you trace down the inside of your thumb.

Repeat with each finger remembering to breathe in as you move up, pause briefly, and exhale as you move down.

Switch hands.

This technique is helpful in many situations. You can do it while waiting for a medical appointment, before a plane takes off, or prior to an exam. When my kids felt nervous before a test, I encouraged them to trace their fingers (without a pencil!) on the desk while waiting for the test to arrive.

Five-finger breathing is a calming activity that helps you focus your attention on visual and tactile senses as well as controlled breathing. If you strive for a long exhale as you breathe out, you stimulate the vagus nerve which activates a relaxation response.

For added fun, trace your hand on a piece of paper. Then, turn it into a turkey!

I recommend adding lots of colors and maybe some uncooked macaroni noodles and glitter for flare. This art project is sure to bring a smile to your face, and smiling also helps your mood!

Writer Shout Out

It is difficult to pick just one writer to shout out because there are so many wonderful folks on this platform. But since I can only choose one, in honor of Veteran’s Day this month, I want to highlight Ken Kayse.

He is a highly decorated Vietnam Veteran, an entrepreneur, and an occasional turkey. Ken has many great articles including the one linked below that encourages us to write in a way that speaks to the world. Thank you for your service, Ken.

Jill is a clinical psychologist and blogger. She shares behavioral health tips every Sunday on her blog.