Sometimes my insides feel all muddled up.

If you are ever feeling overwhelmed by stress, worry, anger or fear write down at least three situations or moments you consider to be positive. Emotions are as transient as pain; write down when you notice a feeling that feels positive to you and build up a storage space of memories of feeling good that you can call upon when there is a break in the weather...

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Meditation

If you are feeling a little stressed the best way to control a racing heart is through breath. Shut your eyes, put your hands in your lap and breathe in for two and out for four. Concentrate on the feeling of your inhale breath entering through your nostrils cold and filling your lungs and visualise your exhale breath filling the room. Continue for as long as needed and it will slow your heart rate down and make you feel instantly calmer.

image from here.