How to reduce stress:Talk about ways to reduce stress!

How to reduce stress and how to alleviate psychological pressure，complex and changing the face of the outside world，Reduce stress，restore mental balance is more important。Here are some very effective ways to reduce stress methods:

Reduce stress method I：Food vacuum

A recent medical study finds，certain foods can be very effective in reducing pressure. Such as fish oil with DHA，salmon, white tuna, bluefin tuna mackerel is the main source of.

In addition，Selenium can effectively reduce pressure，tuna and garlic is rich in selenium. Vitamins B2, B5 and B6 in the b family relief is a good helper，eat more grains could be supplemented.

Reduce stress method II：Violent decompression

“Take a small ball, you secretly pinch themselves when you are depressed”. United States specifically for male white-collar workers out of service site.

Carry a small rubber ball or tennis, nothing else，experiencing too much pressure just to express surprise squeeze , pinch it themselves，clearly stunned colleagues than pinched necks, we tore hysterically under paper, thumping the table better.

Reduce stress method III：Writing decompression

“Write to trouble.”United States Association for psychological decompression more respected this way，what does writing content？Your pressure experience，Everything on your physical and mental troubles.

Writing is an effect way of decompression ，as long as a pen and paper can be implemented wherever you are.

Reduce stress method IV：Sleep relief

Have a strong energy, to resist the pressure of invasion，sleep is an important guarantee. United States Institute of psychological experts the following unique tips.

If the ambient noise make it hard for you to sleep，to created some “white noise” by yourself ，such as TV drive straight down，cover the annoying noise.

When you’re trying to alleviate the psychological pressure of above methods，you wil restore mental balance，have a relaxed state of mind.

Meditation - Can It Really Help Heal?

Experts extol various different benefits of meditation - not only is meditation an end in itself, it is thought to help improve concentration, lower stress, help a person achieve goals and even help a body heal itself they say. Is meditation really that powerful? While the spiritual and mental well being brought about by the practice of meditation is more readily believed, people tend to be skeptical about the ability of meditation to bring about physical healing. Can the power of the mind actually help promote healing and physical well being?

The Mind and Physical Well Being – What’s the Connection?

Instances of how emotions and feelings affect our physical well being are all round us. Take for example, the fact that fear triggers certain bodily reactions within us and can leave us feeling shaky and physically drained. Also take the example of how grief or unhappiness can have an impact on the appetite – while in some people these negative emotions could trigger binge eating type of behavior, in others, unhappiness and sadness could kill the desire to eat altogether.

How Can Meditation Affect the Body’s Physical Working?

Meditation that involves visualization is thought to be particularly effective to foster physical well being and actual healing. Sometimes described as a form of self hypnosis, this is a meditation device that uses affirmative (positive) imagery to create emotions and reinforce positivity in the mind and hence the body.

The understanding is that we become what we think; that there is a mind-body connect that facilitates this. So when we think of something that has a positive associations for us, this engenders positive emotions and likely triggers the release of certain hormones in the body’s endocrine system; which in turn assists in the healing.

How Does Meditation Impact the Brain?

Meditation is known to affect the body’s limbic system. Advanced practitioners of meditation are able to demonstrate how they can mindfully control body responses such as heart rate, blood pressure and even the body’s ability to regulate temperature.

Clinical studies conducted with seniors found that meditation could possibly prevent the cortical thinning of the brain that is seen to be a part of normal aging processes. In other words, meditation could impact the actual structure of the brain in the longer term.

How Can Meditation Help the Body Heal?

As one expert puts it, meditation can help prevent or lessen the ‘wear and tear‘ upon the brain; a wear and tear that puts the body at greater risk of certain chronic illnesses such as heart disease, hypertension and diabetes.

More and more medical practitioners are using meditation as a supplementary treatment to help patients manage pain and stress. Recovering from alcoholism, drug abuse and other such self harming behavior can be aided by the practice of meditation. Researchers have been able to demonstrate how meditation can help reduce inflammation in the body, which goes directly to healing.

It also helps boost the body’s immune system – a strong immune system helps prevent disease and also helps speed up recovery from illness. While meditation may primarily be recommended for cancer patients as a means to cope with stress and pain, there is some anecdotal data to suggest that eventual outcomes could include prolongation of cancer survival.

How to be happy and how to make ourselves happy!

Happiness is a kind of mood, but also a character. Happy mood appears sometimes, because there are so many factors in life have an impact on our mood, but a happy character can keep us company for a life. Owe it, you will be accompanied with happiness for a life. If you want to culture a happy character, first of all, you must be used to have a happy habit.

1. Have a daydream sometimes:-

  You don’t have to do housework without stop at the beginning of a day on weekend, this habit usually make people maxed out at night, and will influence the next day’s sleep. There is no harm to throw those fussy housework away temporarily, and have a daydream at the morning on weekend. Not to reproach yourself, but to tell yourself with a good conscience,” I have worked so hard in normal times, it’s unblamable to splurge the rest time.”

2. Take some photos everyday:-

Psychologists suggest that, using your camera takes some people and things around you everyday, and records some segments that may be forgotten momentarily. When you unscheduled arrange these photos, you will find that all those details are a kind of nice memories, and you will be happy then.

3. Close to nature:-

  Some researches show that, as we were placed in amniotic fluid at our babyhood, people liked to close to water is inborn. Walking aside the water could make your mind and body relaxed effectually. Even more annoyances, as if among the environment of green trees and rippling water,

you could leave it behind momentarily and let your heart enjoy the appeasement from nature.

4. Read a novel, at the same time drink a cup of coffee:-

 Select a graceful café, take a novel that interests you best recently, choose a place which is near the window, sit down and order a cup of coffee, then read over coffee. You ought to be not strange to this scene, it’s true, that’s the scene of petty bourgeoisie that often appears in films. But what would it matter, let yourself experience the romance in films, you will harvest uncontemplated happy mood.

5. Take part in collective activities:-

Although staying alone is a good way to adjust mood, no need to grudge your rest time, tap off some time to collective activities. Such as climbing mountain, field trip, picnic, song fan’s party and so on. Encourage yourself to take part in some collective activities positively, you will taste the strong power of happiness during the common lark.

Hugging Therapy Healing Art!

Whether we accept it or not, hugs do form an important part of our everyday routine. When we are little, we need hugs from parents as an expression of their love for us. When we get married, we need hugs from our partner and then our kids and this is how it goes on.

Hugging therapy is an intense way of therapeutic curing and well-being. Various researches have revealed the magical effects of hugging on an individual. Let’s explore…

1: The encouraging touch when two people hug raises among them the level of faith and security. This is what makes them communicate openly and honestly about all things in life and thus, lays the foundation for a stronger bond.

2: A hug is known to instantaneously enhance the levels of oxytocin in humans. This hormone helps to do away with the feelings like being left alone or being in anger.

3: If a hug is extended for a longer period of time, it elevates the levels of serotonin within the body. This in turn refreshes mood and makes the person happy.

4: Hugging therapy can improve the immune system of body. While hugging, tender force applies to the lower end of sternum. This pressure along with the heightened emotional levels tends to activate the Solar Plexus Chakra in an individual. This move leads to better regulation of hormones from the thymus gland which is responsible for producing white blood cells within body. WBCs are the cells within body help build immunity to fight against the disease-causing allergens.

5: It is a biologically-linked fact that hugs relax the muscles of body. When people hug, the tension formed in the body is relaxed and if any aches or inconvenience is felt in any part of the body, it is relaxed by the increased blood flow to the soft tissues of the body.

6: Hugs are a silent language in which we can share love and receive love. The flow of love and care from both the ends is equally important. In a stressful daily life, it’s something like a must-get for good well-being.

7: Hugs do get you to the nerves, literally! The response of human skin to hugs leads to the conductance of electrical signals in skin thereby balancing the nervous system state.

8: Hugs are no less than involving in laughter and meditation as they provide an essence of relief to the mind. Getting a hug relieves the mind from getting vague wandering thoughts and brings us back to realize the beauty of the moment. This activity draws in immense flow of positive energies and helps in framing an optimistic outlook towards life while suppressing the noises that deviate the individual from his normal life path.

9: When two people hug, at some level, energy exchanges take place which serves as a big investment in their social bond. It inspires compassion and thoughtfulness for the two in a relationship.

Group Activities!

Here is a list of ideas that I have employed at various times in a mental health setting for groups of adults, children, and teens.

1.  Balanced Ecosystem:-

Discussion: A balanced system is one in which each part plays a role by contributing and taking something so the system can sustain itself.  The same is true within one person, within a family, or within a society. 

Activity: Draw an ecosystem that is familiar to you, such as a beach, forest, ocean, or jungle.  Depict parts of the ecosystem that give and take from each other, such as the water that nourishes animals, and replenishes itself with the rain.  Animals eat plants and also fertilize soil.  Soil receives nutrients from fallen leaves and generates new plant growth.  How does it feel when a system is in balance?  How can other systems keep their balance?

2.  I Will Survive!:-

Discussion: Read the lyrics to the song, "I Will Survive" by Gloria Gaynor.  What is a part of your life that you would like to say good-bye to?  In what way are you a Survivor?

Activity: Play the song while participants stand in a circle.  Sing the song aloud together, adding gestures and movements to send those negative aspects of your life "out the door!"

3.  Call Waiting :-
(adapted from theatre game we played at the West Virginia University Theatre Department)

Pick three contrasting people in your lives that bring out different sides of your personality, such as a romantic interest, a parent, a best friend, a sibling, a teacher or supervisor, or an ex-partner.  Pretend you get a phone call from the first person on your list and begin talking with them about imaginary or real subject matter.  Imagine that you get a phone call from the second person on your list that "beeps in" while you are talking, and you place the first person on hold while you answer the second person's call.  Talk with the second person briefly, then end the conversation and return to the call with the first person.  Then imagine the third person "beeps in" and you again talk to them briefly before ending that conversation and returning to the first person.  End the call with the first person and hang up.  Discuss how the person's body language, voice, attitude, and demeanor changed as they spoke with the different people in their lives. 

4.  Group Journey:-

Facilitator plays relaxing music, such as Native American flute or harp music.  Participants sit comfortably in their chairs with their eyes closed or gazing downward at the floor.  Participants are encouraged to imagine a scene that is relaxing, safe, comforting, and beautiful.  After several minutes, one at a time, each person invites the group to their scene by describing it in second person; for example, "You are lying on soft sand under a warm sun with the sound of waves in the background.  A group of dolphins swim by and you can hear sea gulls passing overhead."  When the first person is finished sharing their scene in as much detail as possible, the next person shares their scene; for example, "You are climbing up a mountain at night under the moon.  The sound of leaves crunches under your feet.  Your heart beats with the feeling of excitement and beauty.  A wolf passes by and looks you in the eye before continuing walking across your path."  When everyone has shared, the facilitator invites anyone to share any feelings that have come up before closing the meditation.  The facilitator encourages everyone to slowly come "back into the room," wiggle fingers and toes, and slowly open their eyes.  Discuss favorite images or scenes that peers described in the group.

5.  Mirroring Sequence:-

Sitting in a circle, the group will mirror the exact movements of each person in the group for 60 seconds.  When it is someone's turn, that person can lead various movements, such as facial expressions, clapping, or standing up, or they can simply sit normally, but the group will attempt to mimic exactly the way the person is sitting or moving, including small movements of feet, fingers, or facial expressions.  When everyone has had a turn to lead, the group divides into pairs sitting facing each other, selecting Partner A and Partner B.  Partner A will lead slow movements with the hands and Partner B will mirror the movements as closely as possible.  Next, Partner B will lead and Partner A will follow.  Notice that the leader has to move slowly so that their partner will be able to follow closely.  If there is time, members can try also limit movements to the legs and feet or to the face. (Mimicking funny faces in slow motion is truly hysterical.)  Each person can also rate their partner as a leader and as a follower on a score of one to ten.  Finally, each partnership will perform for the group without telling the group who is leading or following, and the group will try to guess who was leading or following.  Discussion: Is it easier for you to lead or follow?  Why?

6.  Protect Your Treasures:-

On a blank piece of paper, draw a treasure box that is filled with aspects of your being that are precious, including your Love, your Beauty, your Beliefs, your Dignity or Pride, and your Sexuality.  Draw a boundary around your treasures with various characters outside the boundary who can determine who is trustworthy for you to share your treasures with.  Pick protective characters who are strong, wise, and discerning to help ward off anyone who may try to steal your treasures.

7.  The Red Shoes:-
(from the book, Women Who Run With The Wolves by Clarissa Pinkola Estes)

Copy and read together with the group the story of "The Red Shoes."  (A copy can be found on Dr. Catherine Shafer's blog on Child Development.) Why did the girl become so obsessed with the red shoes?  What was she really longing for?  What could she have done differently at any point in the story to avoid the tragedy at the end?  For example, could she have told the old woman at the start of the story, "Thanks but no thanks, I'm fine on my own!"?   Or could she have made another pair of red shoes for herself that brought you the same joy as the ones she lost in the beginning of the story?  Or could she have run away from the old woman and gone back to the forest?   Depict how you would have avoided the bad ending of the story through artwork and share with the group. 

8.  Labyrinth Meditation:-

Print different labyrinth designs for each person in the group (A google image search will have hundreds of them.)  Each person gets one of the sheets to trace with their finger or the back of a pen or pencil.  Participants are encouraged go as slowly as possible, to sit erect in their chairs, and to breathe deeply in and out, since the labyrinth is a way to practice staying calm and focused through the twists and turns that life brings.  When you reach the center of the labyrinth, trace your path back to the entrance of the labyrinth and repeat until the time is up.  The facilitator can allow five minutes for each labyrinth.  After five minutes, group members can write on a separate piece of paper any thoughts or feelings that came up with that design, including feelings of impatience or relaxation.  Participants pass their papers to the right and repeat the same process with the next design for five minutes, again recording thoughts and feelings between each one.  Finish and discuss.  What was challenging about this activity?  What was enjoyable about it?  Did you prefer the more complex or simple designs? 

9.  Stars in the Night:-

Discuss quote by Stephenie Meyer, "Without the dark, we'd never see the stars."  What are some of the gifts of the dark times in your life?  Paint, color, or draw a night scene with brilliant stars and use words and images in the picture to represent what gifts you have found in the darkness.

10.  Covered and Uncovered:-

Using large pieces of cloth or extra clothing, such as a sweater or jacket, participants are invited to cover parts of their body in a way that increases a feeling of safety, protection, or containment, such as wrapping it around their shoulders, around their waist or hips, or over their heads or face.  Notice how it feels to be hidden or covered from others.  Without bumping into anyone, try walking around the room with your covering, while experimenting with covering different parts of your body.  What felt the most comfortable to you?  What did it feel like?  Next, try uncovering yourself with the cloth in your own timing, such as "flashing" little glimpses of the hidden parts, opening and closing the fabric like wings, or completely discarding the cloth and walking around the room without the covering.  What did it feel like to reveal yourself?  When do you feel safe to reveal yourself to others?  What is the hardest thing for you to reveal to others? 

Group Activities!

Have an art-therapy session. Art therapists work with people recovering from grief, illness, emotional problems and injuries. Hire an art therapist willing to do a brief, inexpensive presentation, or check around for student interns looking for experience in art therapy.

Here is a list of ideas that I have employed at various times in a mental health setting for groups of adults, children, and teens. 

Have an art-therapy session. Art therapists work with people recovering from grief, illness, emotional problems and injuries. Hire an art therapist willing to do a brief, inexpensive presentation, or check around for student interns looking for experience in art therapy.

Read more : http://www.ehow.com/way_5407011_support-group-activity-ideas.html

Have an art-therapy session. Art therapists work with people recovering from grief, illness, emotional problems and injuries. Hire an art therapist willing to do a brief, inexpensive presentation, or check around for student interns looking for experience in art therapy.

Read more : http://www.ehow.com/way_5407011_support-group-activity-ideas.htmHave an art-therapy session. Art therapists work with people recovering from grief, illness, emotional problems and injuries. Hire an art therapist willing to do a brief, inexpensive presentation, or check around for student interns looking for experience in art therapyHere is a list of ideas that I have employed at various times in a mental health setting for groups of adults, children, and teens.

Have an art-therapy session. Art therapists work with people recovering from grief, illness, emotional problems and injuries. Hire an art therapist willing to do a brief, inexpensive presentation, or check around for student interns looking for experience in art therapy.

Read more : http://www.ehow.com/way_5407011_support-group-activity-ideas.html

1.  Dream Circle:-

Discussion: Imagery and symbols are a language that can help us to explore feelings in a different way.  When we think about about dream images, we can create meaning that is useful to the dreamer. 

Activity: One person from the group shares a dream that they had recently or a dream that has a recurring theme.  The person shares as much detail as possible without making any self-deprecating comments about it or leaving out any embarrassing parts.  (If the dreamer does not feel comfortable sharing a dream in its entirety, they are encouraged to select a different dream.)  One at a time, each person in the group asks refining questions about the dream, such as, "What were you feeling when that happened?" or "Did anything in your dream remind you of something from real life?" or "Who else was with you in the scene?"  After collecting as much information as possible, group members and the facilitator can offer interpretations of the dream, such as "I think your dream is trying to tell you that you are afraid of losing your relationship," or "I think your dream is warning you about what will happen if you relapse."  After everyone has had a chance to share their interpretations, the dreamer is given the final word on what the dream means to her by sharing her interpretation of her own dream.  Repeat for anyone else who has had a dream they would like to share in the group.

2.  The Guest House:-

Read the poem, The Guest House by Rumi.  Draw, color, or paint a Guest House on a piece of paper, inviting six feelings to enter and stay.  Depict words or objects in each room to care for each of the feelings, such as a tissue box in the room for Sadness, a punching bag in the room for Anger, or a cross in the room for Fear. 

3.  Body Talk:-

Cut a large paper roll into long pieces for each person to lay on.  Group members assist each other with tracing the silhouette of each person laying on their paper. Each person draws or paints words or glues magazine images on or around their silhouette that include positive messages or qualities for each of their body parts, such as "Good Listener" next to the ears or "Energetic" next to the feet.  Participants are encouraged to also include messages that the body parts may want to communicate back to the person; for example, the lungs may say, "Stop smoking" or the stomach may communicate words or images about wanting to be more calm and relaxed or confident. 

4.  Dance Prayers:-

Facilitator plays slow, rhythmic music and leads a warm up for participants to move different parts of the body, starting with the head and moving downward to the shoulders, arms, hands, torso, legs and feet.  Going around the circle one at at time, each participant will lead the group in a gesture or movement that expresses a positive affirmation.  Each person will share a unique expression for the same phrase until everyone has had a turn leading.  The group will follow the leader's movement, repeating the gesture several times if it seems appropriate to fully appreciate the feeling in the movement.  Then each person will lead a movement or gesture for the next phrase.  The facilitator can provide the positive affirmations, such as "I believe in myself," "I can handle this," "I am loved," and "Everything will be alright," or group members can create their own phrases to express. 

5.  The Joy of Giving:-

Take three sheets of paper and think about what gifts you would like to give to yourself, to someone you love, and to a stranger. Draw or color your perfect gift for each person on one of the sheets of paper.  When you are finished coloring the gifts with as much detail as possible, fold up the papers and draw wrapping paper, ribbons, and a bow on the paper as if it is a wrapped gift.  Open and share with the group. 

Support Group Activities!

Support groups provide encouragement and understanding for people dealing with similar issues. Support groups may consist of cancer patients, stroke victims and people with mental health problems, attention deficits or addictions. Whatever issue you're struggling with, the group activities can enhance the healing experience. 

Here is a list of ideas that I have employed at various times in a mental health setting for groups of adults, children, and teens.

Support groups provide encouragement and understanding for people dealing with similar issues. Support groups may consist of cancer patients, stroke victims and people with mental health problems, attention deficits or addictions. Whatever issue you're struggling with, the group activities can enhance the healing experience.

Read more : http://www.ehow.com/way_5407011_support-group-activity-ideas.html

1.  Stuck and Unstuck:-
(adapted from an exercise in The Moving Center by Gay and Kathleen Hendricks)

With selected music in the background, participants stand in a circle and warm up by moving each part of the body in creative movements, starting with the head and moving down through the arms, torso, legs, and feet.  One at a time, participants go to the center of the circle and start by moving freely.  The participant then slows down until he is stuck in one body position, which can represent a way that he feels "stuck," such as stuck in self-doubt, hopelessness, stress, or neediness.  He stays in the stuck position until he can devise a way to "unstick" himself, either by making certain vocal sounds, saying a powerful phrase, shaking free, or breathing deeply into the position until it releases.  Repeat for each person and discuss.

2.  Poetry Grid:-

Each person in the group comes up with five to ten words that everyone writes down on a blank piece of paper.  On lined paper, participants write 5 to 10 sentences using the words that were spoken, adding filler words if needed.  Share the sentences and take the best line from each participant and arrange them on one piece of paper to make a group poem. (This activity often produces astounding creativity and provocative lines of poetry.)

3.  I Feel ___ Like A :-______.

Each person writes "I feel ____ like a ____," filling in the blanks; for example, "I feel grumpy like a turtle that fell into a sewer."  Draw, color, or paint the images associated with the feeling below the sentence, using as much color and detail as possible.

4.  Chariots of Fire Ritual:-

Each person gets four pieces of paper.  On one paper, each person writes their goal for their lives, such as "success," "sobriety," or "happiness."  On the three other pieces of paper, each person writes an obstacle to reaching their goal, such as "Conflicts with my children," "boredom," or "negative thinking."  Create an obstacle course in the room with chairs and tables.  The "obstacle" sheets are placed on the chairs and tables on the obstacle course, and the "goal" sheet is placed at the finish line.  The participant can read aloud what has been written on each sheet as they are being placed.  As participants go through the obstacle course, they can either rip up each of the obstacles on the pieces of paper, push aside the chairs on which they are placed, or crawl around or under the obstacles to reach the finish line.  The group stands behind the finish line shouting encouragement and cheering for each person when they reach the finish.  The process is repeated for each person.  Play "The Chariots of Fire" in the background for a dramatic effect!

5.  Bardic Circle:-

Sitting in a circle, everyone takes turn sharing something with the group, such as performing a song, a dance, a poem, a joke, or an interesting fact,  or teaching a new skill.  Everyone is encouraged to be supportive and attentive when others share. 

6.  Drum Your Family:-

Percussion instruments are placed in the center of the room (which can also include "homemade" instruments like a pen with a plastic cup or rattling keys!)  Each participant describes the people that live in the home with them, such as family members or roommates, and selects an instrument to represent that person.  The participant plays the instrument in a way that represents that family member's qualities, such as loud, soft, fast, slow, easy-going or rigid.  The participant selects someone in the group to play that instrument according to the participant's specifications.  The participant continues to assign instruments to group members to represent each family member in their home.  When all the parts have been assigned, the group members play their instruments together in the way that the participant has demonstrated, and the participant listens until she directs them to stop playing.  Discuss how the family sounded - were some family members more aligned and others more dissonant?  Repeat for each participant.

7.  Personal Mythology:-

Create a story using the following form: "Once upon a time there was a _____ named _____.  It was very _____, _____, and _____.  It lived in _____ with ______.  Every day it would _____.  It's favorite thing about its life was _____.  It's least favorite thing was _____.  More than anything, it wanted _____.  The only problem was that _____.  One day, it was _____, when suddenly _____."  Continue the story to completion and write, "The End."  Discuss if and how the main character solved its problem.  

8.  Yes, No, I Don't Know :
(adapted from an exercise from Gabrielle Roth)

Participants partner in pairs facing each other, and decide which partner will be A or B.  Partner A starts by saying "Yes" and Partner B says "No."  When the facilitator says "Go," each pair will have about 30 seconds to say "Yes" and "No" to each other in a dialogue with varying moods, attitudes and intensity.  Repeat with Partner A saying "No" and Partner B saying "Yes" for thirty seconds.  Notice if it was easier to say "Yes" or "No" in the dialogues.  Next, Partner A will ask five questions to Partner B, to which Partner B can only answer "Yes."  The questions can be silly or serious.  Repeat with Partner B asking Partner A five questions, to which Partner A can only answer "Yes."  What was it like to accept everything someone asks?  Next, Partner A will ask five questions to Partner B, but Partner B can only answer "No."  Repeat with Partner B asking Partner A.  What was it like to reject everything someone asks?  Finally, Partner A will ask five questions to Partner B, but Partner B can only answer "I don't know."  Repeat with Partner B asking Partner A.  What was it like to be in a state of unknowing?

9.  Coloring Meditation:-

Trace objects in the room onto a piece of paper with a pencil, such as tissue boxes, cups, or plastic containers.  Make an interesting design with the overlapping shapes.  Alternatively, make designs by scribbling on a piece of paper in varying shapes and patterns.  Color with markers, colored pencils, or crayons.  Facilitator can play relaxing music in the background as participants are coloring.  Discussion: How did this activity affect your mood? 

10.  Empty the Jug:-

Discussion: If feelings are kept bottled up, they build up and overflow. 

Activity: Draw a large bottle or jug on your paper.  Draw two lines across its center to make three layers in the jug.  In the top layer, write three lines describing feelings you feel right now and the reason, such as "Tired because I didn't sleep well last night," or "Nervous because I'm with people I don't know."  In the middle layer, write three lines describing feelings you had in the past and the reason, such as "Sad when my dog died," or "Mad when my mother kicked me out of the house."  In the bottom layer, imagine you are peering into the depths of your heart without really knowing what is there, so you will try to guess by writing three lines like "Maybe I feel mad because I have no friends" or "Maybe I feel scared because I'm getting old."  Try to surprise yourself and write something you didn't expect.  Participants are not required to share their bottom layer if it will help them to take more risks in their writing.