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Day 2:
Emotions list: (https://do2learn.com/activities/SocialSkills/EmotionCheckIn-Checkout/EmotionalCheckIn-Out_level03.pdf)
Day 3: The Struggle Switch:  https://www.youtube.com/watch?v=rCp1l16GCXI
Avoidance worksheet: https://www.thehappinesstrap.com/upimages/The_Costs_of_Avoidance_Worksheet.pdf
Demons on a Boat: https://www.youtube.com/watch?v=z-wyaP6xXwE&t=30s

Day 4: 3 Minute Mindful Breathing exercise: https://www.youtube.com/watch?v=4NGbqNB7nDo&t=6s

Day 5: Mindful Eating exercise: written:  https://www.livingwell.org.au/wp-content/uploads/2012/11/3-EatingMindfulness.pdf

http://hfhc.ext.wvu.edu/r/download/114469

Or this audio version: http://portlandpsychotherapyclinic.com/wp-content/uploads/sites/21/mindful-eating-meditation-8-minutes.mp3
Try walking mindfulness https://www.livingwell.org.au/mindfulness-exercises-3/4-walking-mindfulness/
When taking a shower, pay careful attention to the sensation of showering.  https://www.youtube.com/watch?v=NQZYPBpR3Es 
Bringing Mindfulness to your chores:
https://www.thehappinesstrap.com/upimages/informal_mindfulness_exercises.pdf

Day 6:  http://www.humansofnewyork.com/post/152031235481/i-smoked-dope-every-day-for-twenty-years-I

Day 7: 

article by a Sports Psychologist: https://lifewithnolimitscoaching.com/2016/11/19/know-thy-emotions/
https://www.ted.com/talks/brene_brown_on_vulnerability

Day 8
Here’s an exercise that can help us when we are feeling clean pain: https://www.livingwell.org.au/mindfulness-exercises-3/14-mindfulness-of-difficult-thoughts/
And if you like story examples here’s two: 
https://www.rewireme.com/happiness/we-are-the-cause-of-our-own-suffering/
https://www.psychologytoday.com/blog/the-gift-maybe/201501/do-we-cause-our-own-emotional-suffering-0

Day 9:
How stress affects our physical health: https://www.youtube.com/watch?v=v-t1Z5-oPtU

Gottman Institute: how to counteract flooding https://www.gottman.com/blog/making-sure-emotional-flooding-doesnt-capsize-your-relationship/
Flooding Questionnaire:http://www.harvestchurch.tv/images/sermon_documents/Flooding_Questionnaire.pdf

The Freeze Response: This is a great video showing how the freeze response actually saves lives: https://www.youtube.com/watch?v=z7OkxMOv7uQ

Day 10:
Russ Harris’  Explanation https://www.youtube.com/watch?v=5CpRY9-MIHA

Another Russ Harris Video-on the two parts of the nervous system: https://www.youtube.com/watch?v=R2825kDSo4M

Day 12: Tapping:  
https://www.youtube.com/watch?v=Ue7ExWOYwWM&list=PL1WkRwVV4d4HoVFaw2uINTdTLFQUiaYvk&index=9
https://www.youtube.com/watch?v=6AW01rT92Ng
Day 13:
How TV makes us stressed: http://time.com/3029797/watching-tv-to-relieve-stress-can-make-you-feel-like-a-failure/
https://www.psychologytoday.com/blog/inner-source/201110/your-unhappy-brain-television
http://www.activistpost.com/2015/08/how-tv-affects-your-brain-chemistry-for-the-worst.html
Another nice resource on relaxation:
http://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
An interesting video on stress relief: https://www.youtube.com/watch?v=0fL-pn80s-c

Day 14:
The opposite of addiction is connection: https://www.youtube.com/watch?v=_Y51YETlzgU
Connection immuizes us to distress: http://upliftconnect.com/opposite-addiction-connection/
TED talk-everything you know about addiction is wrong: https://www.youtube.com/watch?v=PY9DcIMGxMs

Day 15:

Matt and Anna: https://www.youtube.com/watch?v=65jiOtaFWJI
Automatic Thoughts: https://www.youtube.com/watch?v=m2zRA5zCA6M
 And just for fun a short clip from “Dan in Real Life”-do you see any distortions going on?  https://www.youtube.com/watch?v=N1Ah2yqKISk

 Cognitive Restructuring Activity: T http://recoveryisbeautiful.tumblr.com/post/40734794410/redefiningbodyimage-this-looks-like-a-really

Day 16
Leaves on a Stream: One of my favorites: http://drluoma.com/media/Leaves%20on%20the%20stream.mp3

Passengers on the bus: https://www.youtube.com/watch?v=Z29ptSuoWRc

https://www.actmindfully.com.au/upimages/Mindfulness_without_meditation_--_Russ_Harris_--_HCPJ_Oct_09.pdf

Tug of war with thoughts: https://www.youtube.com/watch?v=C2TUXp5VMPI&index=5&list=PLAzHK3IqMPw8CQh73A840XdTp-mWwACsZ

The Unwelcome party guest: https://www.youtube.com/watch?v=VYht-guymF4

Russ Harris has written a great article with some great exercises that you should check out: 
https://www.actmindfully.com.au/upimages/Mindfulness_without_meditation_--_Russ_Harris_--_HCPJ_Oct_09.pdf

Day 18
Values vs. Goals:  https://www.youtube.com/watch?v=T-lRbuy4XtA

Day 19: 3 Happiness Myths: https://www.youtube.com/watch?v=93LFNtcR1Ok
http://www.upworthy.com/this-comic-from-the-oatmeal-illustrates-how-were-missing-the-mark-on-happiness

Day 21:
Stop it Bob Newhart: https://www.youtube.com/watch?v=Ow0lr63y4Mw
Day 22:
https://www.actmindfully.com.au/upimages/the_act_in_a_nutshell_mindfulness_exercise.pdf
3 Minute version: http://marc.ucla.edu/mindful-meditations
A 14 minute Audio Version: https://www.livingwell.org.au/mindfulness-exercises-3/6-body-scan/
http://argemma.wixsite.com/therapyinanutshell/single-post/2016/10/10/Do-you-have-terminal-Insomnia

http://argemma.wixsite.com/therapyinanutshell/single-post/2016/10/19/Why-Medication-should-be-part-of-your-treatment-options

 Progressive Muscle Relaxation: The antidote to the physical tension brought on by stress is physical relaxation. https://www.youtube.com/watch?v=PYsuvRNZfxE

Grounding- so many excellent activites:http://hhri-gbv-manual.org/about/tools/grounding

Day 23:
Another Values assignment- go into more depth about the kind of person you want to be. https://www.thehappinesstrap.com/upimages/Values_Questionnaire.pdf

The Choice-More Towards :  https://www.youtube.com/watch?v=tW6vWKVrmLc

Day 24:
http://self-compassion.org/category/exercises/
http://www.mindfulselfcompassion.org/audio/Loving-KindnessforOurselves.MP3

Don’t burden others or your experiences with shoulds either.
“Expectation leads to disappointment”- Aaron Ralston (The guy who had to cut off his own arm in 127 hours)
 http://www.corecounselling.ca/uncategorized/the-tyranny-of-the-should/
http://www.huffingtonpost.com/nancy-colier/are-your-shoulds-really-helping-you_b_8005004.html

Day 25
The Willinginess and Action Plan: https://www.thehappinesstrap.com/upimages/Willingness_and_Action_Plan.pdf

Day 26
“You are not Depressed”: https://www.youtube.com/watch?v=ykvC3QXJb18

“Be Like the Board”- not the pieces: https://www.youtube.com/watch?v=dz_nexLqY_8

Day 28:
 http://www.indigodaya.com/wp-content/uploads/2013/02/Coping-skills-flyer.pdf

http://www.humanstress.ca/stress/trick-your-stress/steps-to-instant-stress-management.html


Day 29
Watch 30 seconds of this video:
https://www.youtube.com/watch?v=eXP6Qity-sc

Now watch this short clip- pay attention to their breathing:
https://www.youtube.com/watch?v=Fqu7L2ijDFU

Here’s one more example: 
https://www.youtube.com/watch?v=5pHCUK1NObY
Here’s a video of someone doing it: https://youtu.be/0Ua9bOsZTYg
Video describing the diaphragm https://www.youtube.com/watch?v=Jd78W66mA2U
Exercises:
https://www.k-state.edu/counseling/student/biofeedback/bfsample.html
UCLA Mindfulness Activities:http://marc.ucla.edu/mindful-meditations
http://www.breath-body-mind.com/healing-power-of-the-breath.php
http://www.sweetescapeyoga.com/simple-stress-relief-wsquare-breathing/

The Science of Breathing:
https://www.unm.edu/~lkravitz/Article%20folder/Breathing.html
https://www.psychologytoday.com/blog/the-neuroscience-mindfulness/201602/the-science-slow-deep-breathing
http://www.npr.org/2010/12/06/131734718/just-breathe-body-has-a-built-in-stress-reliever

 

Day 30:
Good research on gratitude practice http://www.newsweek.com/5-scientifically-proven-benefits-gratitude-398582
(https://michaelhyatt.com/habit-of-generosity.html)
And excellent story about Gratitude: Corrie Ten Boom https://www.khouse.org/enews_article/2009/1544/print/
http://www.bcsaschools.org/fine_arts/Thankfulness%20-%20Ten%20Boom.pdf

St. Francis’ prayer  http://www.loyolapress.com/our-catholic-faith/prayer/traditional-catholic-prayers/saints-prayers/peace-prayer-of-saint-francis
 

Links from my 30 Days Course