253 . 651 . 3752

Helping people bring structure and calm to chaos

Deanne Carter, LMHC

253 . 651 . 3752

Helping people bring structure and calm to chaos

Deanne Carter, LMHC

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 Dreams: Adult Relaxation-Guided Meditations/Relaxation by 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.

  • Indigo Dreams: Adult Relaxation-Guided Meditations/Relaxation by 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.


Call 253-651-3752 or send an email

to find out more about how I can help

you bring joy and satisfaction back into your life

Licensed mental health counseling and coaching services for teens, adults, individuals, and couples.  

Located in the Stadium District, serving the Tacoma, Sumner, Puyallup,

Steilacoom, and University Place area in Pierce County, Washington​


​Materials and tips on this site are provided as psycho-education only and do not constitute

therapy treatment, nor establish a counseling or coaching relationship with the reader. 

Copyright 2012 - 2021 Deanne Carter ~ All Rights Reserved in all media.

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