Stress and Anxiety Self Help - Heron

Recommendations

Info

To make best use of relaxation you need to:• Practise daily.• Start to use relaxation in everyday situations.• Learn to relax without having to tense muscles.• Use parts of the relaxation to help in difficult situations, e.g. breathing slowly.• Develop a more relaxed lifestyle.This relaxation exercise may be available on tape from your GP.Remember relaxation is a skill like any other and takes time to learn. Keep a noteof how anxious you feel before and after relaxation, rating your anxiety 1-10.Controlled breathingOver-breathing - it is very common when someone becomes anxious for changesto occur in their breathing. They can begin to gulp air, thinking that they are goingto suffocate, or can begin to breathe really quickly. This has the effect of makingthem feel dizzy and therefore more anxious.Try to recognise if you are doing this and slow your breathing down. Getting intoa regular rhythm of, in two-three and out two-three, will soon return yourbreathing to normal. Some people find it helpful to use the second hand of awatch to time their breathing. Other people have found breathing into a paperbag or cupped hands helpful. For this to work you must cover your nose andmouth.It takes at least three minutes of slow breathing or breathing into a bag for yourbreathing to return to normal.DistractionIf you take your mind off your symptoms you will find that the symptoms oftendisappear. Try to look around you. Study things in detail, registration numbers,what sort of shoes people are wearing, conversations. Again, you need to distractyourself for at least three minutes before symptoms will begin to reduce.Whilst relaxation, breathing exercises and distraction techniques can help reduceanxiety it is vitally important to realise that anxiety is not harmful or dangerous.Even if we did not use these techniques, nothing awful would happen. Anxietycannot harm us, but it can be uncomfortable. These techniques can help reducethis discomfort.13
3. Altering your thoughts related to anxietyWe have seen the role that thoughts have in keeping going the vicious circle ofanxiety. Sometimes there may also be pictures in your mind.To give an example, imagine you are running for a bus one day. All of a suddenyou get a pain in your chest and feel really breathless. The thought goes throughyour mind: "I'm having a heart attack". This thought is, of course, very frightening,and so your heart starts to beat faster which makes you think "there really mustbe something wrong with my heart". You may very well have a picture of theambulance on its way and you on a stretcher.Now think about the following questions and write down the answers:1) What are the thoughts that most often go through your mind when you feelanxious?2) Do you have any pictures of what might happen?3) Are there any thoughts that make you feel worse?14
Page 1 and 2: Stress and AnxietyA self-help guide
Page 3 and 4: Isn't it normal to feel anxious?Anx
Page 5 and 6: What is anxiety?Anxiety is the feel
Page 7 and 8: 5. Avoidance - once a vicious circl
Page 9 and 10: 3) Everyday things that you are avo
Page 11 and 12: Think to yourself what you might ad
Page 13: then relax. You should breathe in w
Page 18 and 19: 17• People not only avoid situati
Page 20: Local & national support/informatio

Stress and Anxiety Self Help - Heron

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?