diff --git a/personal/mental health/Coping Skills.md b/personal/mental health/Coping Skills.md
index ae6e453..dae5275 100644
--- a/personal/mental health/Coping Skills.md	
+++ b/personal/mental health/Coping Skills.md	
@@ -17,4 +17,21 @@ Think of a place you find comforting. It could be a secluded beach, your bedroom
 
 - What do you see around you? What do you notice in the distance? Look all around to take in all your surroundings. Look for small details you would usually miss.
 - What sounds can you hear? Are they loud or soft? Listen closely to everything around you. Keep listening to see if you notice any distant sounds.
-- Are you eating or drinking something enjoyable? What is the flavor 
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+- Are you eating or drinking something enjoyable? What is the flavor like? How does it taste? Savor all the tastes of the food or drink.
+- What can you feel? What is the temperature like? Think of how the air feels on your skin, and how your clothes feel on your body. Soak in all these sensations.
+- What scents are present? What does the air smell like? Take some time to appreciate the scents.
+
+## Deep Breathing
+Deep breathing is a simple technique that's excellent for managing emotions. Not only is deep breathing effective, it's also discreet and easy to use at any time or place. 
+
+Sit comfortably and place one hand on your abdomen. Breathe in through your nose, deeply enough that the hand on your abdomen rises. Hold the air in your lungs, and then exhale slowly through your mouth, with your lips puckered as if you are blowing through a straw. The secret is to go slow: 
+- Inhale for 4 seconds
+- Hold for 4 seconds
+- Exhale for 6 seconds
+
+Practice for 3 to 5 minutes.
+
+## Progressive Muscle Relaxation
+By tensing and relaxing the muscles throughout your body, you can achieve a powerful feeling of relaxation. Additionally, progressive muscles relaxation will help you spot anxiety by teaching you to recognize feelings of muscle tension.
+
+Sit back or lie down in a comfortable position. For each area of the body listed bel
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