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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

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