WHAT IS ANXIETY? - Ballarat Health Services

Anxiety : Relaxing page 13HAVE WE TRIED ANY RELAXATION STRATEGIES LIKE THESE BEFORE?WERE THEY HELPFUL?WERE THERE ANY REASONS WHY THEY MIGHT NOT HAVE HELPED VERY MUCH?____________________________________________________________________________Practice in the Session:Let's practise Muscle Relaxation. First we will practise using the relaxation strategywhile sitting comfortably. Our Instructor will read the instructions and we will try tofollow them.Feedback after the Practice:WHAT DID WE LIKE ABOUT PRACTISING MUSCLE RELAXATION?_________________________________________________________________WHAT PROBLEMS DID WE HAVE TRYING TO USE IT?_________________________________________________________________WHAT COULD WE DO DIFFERENTLY IN FUTURE THAT MIGHT MAKE IT WORKBETTER?__________________________________________________________________________________________________________________________________Real Life PracticeIt is important for us to realise that muscle relaxation is a skill that can be learnt onlywith much practice. It is unusual to notice much benefit until we have practised it forat least a week or two. The coaching from our Instructor, as well as dailyencouragement from a close friend or family member is usually crucial in the initialstages of learning this skill.d) Slow Controlled BreathingMost people breathe too fast and too strongly when they are anxious, particularly when apanic attack is developing. Learning to breathe more naturally when we are tense will help toreduce the sensations that often seem to trigger off our panic attacks and anxiety.Other people have a habit of always breathing too strongly. This makes their nervoussystems extra-sensitive much of the time. Learning to control our breathing may help reducethe sensitivity of our nervous systems as well as helping calm us when we begin to feelanxious.HAVE WE NOTICED THAT WE BREATHE MORE QUICKLY AND MORE DEEPLYWHEN WE ARE TENSE AND ANXIOUS?