In these difficult times, anxiety is on the rise and few may know that there are several techniques to successfully combat the overwhelming symptoms that anxiety causes. This post will walk you through the steps of various exercises: Deep Breathing, Progressive Muscle Relaxation, Challenging Irrational Thoughts, and Imagery.
Deep Breathing
- Sit comfortably and place a hand on your belly.
- Breathe in for 4 seconds through your nose so that your belly rises
- Hold the air in your lungs for 4 seconds
- Exhale slowly through your mouth for 6 seconds with your lips puckered as if blowing air through a straw
- Go slow and practice for 3 to 5 minutes or when you begin to feel more calm.
Progressive Muscle Relaxation
Sit back or lie down in a comfortable position. For each area of the body listed below, you will tense your muscles tightly, but not to the point of strain. Hold the tension for 10 seconds, and pay close attention to how it feels. Then, release the tension, and notice how the feeling of relaxation differs from the feeling of tension.
Feet: Curl your toes tightly into your feet, then release them.
Calves: Point or flex your feet, then let them relax.
Thighs: Squeeze your thighs together tightly, then let them relax.
Torso: Suck in your abdomen, then release the tension and let it fall.
Back: Squeeze your shoulder blades together, then release them.
Shoulders: Lift and squeeze your shoulders toward your ears, then let them drop.
Arms: Make fists and squeeze them toward your shoulders, then let them drop.
Hands: Make a fist by curling your fingers into your palm, then relax your fingers.
Face: Scrunch your facial features to the center of your face, then relax.
Full Body: Squeeze all muscles together, then release all tension.
Challenging Irrational Thoughts
Put thoughts on trial. Choose a thought that has contributed to your anxiety. Gather evidence in support of your thought (verifiable facts only), and against your thought. Compare the evidence and determine whether your thought is accurate or not.
Use Socratic questioning. Question the thoughts that contribute to your anxiety. Ask yourself:
“Is my thought based on facts or feelings?”
“How would my best friend see this situation?”
“How likely is it that my fear will come true?”
“What’s most likely to happen?”
“If my fear comes true, will it still matter in a week? A month? A year?”
Imagery
Think of a place that you find comforting. It could be a secluded beach, your bedroom, a quiet mountaintop, or even a loud concert. For 5 to 10 minutes, use all your senses to imagine this setting in great detail. Don’t just think fleetingly about this place–really imagine it.
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 soft or loud? 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 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? Are they strong or faint? What does the air smell like?
Take some time to appreciate the scents.
Provided by Therapists Aid, download available at: https://www.therapistaid.com/therapy-worksheet/coping-skills-anxiety/anxiety/none