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<span class="w3-tag" style="font-size:50px">TECHNIQUES TO HELP YOU MANAGE ANXIETY</span>
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<h5 class="w3-center w3-padding-65"><span class="w3-tag w3-wide">PRACTICE MINDFULNESS</span></h5>
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A lot of anxious emotions can be triggered by dwelling on past events or being overwhelmed about the uncertainty of the future.
Mindfulness is making a conscious effort to focus on the present and taking one step at a time.
Individuals take time to examine their emotions, thoughts and how their body is responding to stress.
Then they practice exercises such as meditation and breathing strategies to gain control of their body and mind.
By focusing their attention on the present moment and showing compassion towards themselves, people who struggle with anxiety can find peace and learn to have gratitude.
Practicing mindfulness teaches people to enjoy living in the present moment.
<p><a href="https://www.mindful.org/meditation/mindfulness-getting-started/" class="w3-button w3-black w3-padding-large w3-large">Learn More </a></p>
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<h5 class="w3-center w3-padding-65"><span class="w3-tag w3-wide"> DIAPHRAGMATIC BREATHING </span></h5>
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<P>- Find a comfortable and calm place to sit.
<P>- Place one hand on your chest and place your other hand near your diaphragm.
<P>- Breathe deeply through your nose and hold that initial breath for one or two seconds.
<P>- Slowly exhale through your mouth.
<P>- Take another deep breath through your nose, hold it for one or two seconds, and exhale through your mouth.
<P>- Repeat these steps 3- 5 times until you feel completely relaxed.
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<h5 class="w3-center w3-padding-65"><span class="w3-tag w3-wide">SPIRAL TECHNIQUE </span></h5>
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<P>-If there is a memory or thought that is disturbing you, concentrate on how your body is responding to that memory/thought.
<P>-On a scale of 1-10, how does the memory make you feel? (1 being the least disturbing and 10 being the most disturbing).
<P>-Where do you feel the discomfort or tension in your body?
<P>-Once you recognize the physical response to your distress, imagine that your emotions are energy.
<P>-If you were to imagine that energy moving into a spiraling motion, which direction would it be moving in, clockwise or counterclockwise? (There is no right or wrong answer.)
<P>-Now consciously try to imagine yourself moving that spiral into the opposite direction.
<P>-Notice what happens to that disturbing memory.
<P>-On a scale of 1-10, how does the memory make you feel?
<P>-You should notice that this particular memory or thought becomes less disturbing.
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<h5 class="w3-center w3-padding-65"><span class="w3-tag w3-wide">THE PAINT CAN OR TORNADO TECHNIQUE</span></h5>
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<p><h9><b>The Tornado </b></h9>
<P>-Think of a disturbing memory or thought.
<P>-Now imagine a tornado coming and taking that memory away
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<p><h9><b>The Paint Can </b></h9>
<P>-Think of a disturbing memory or thought.
<P>-Now imagine the surface of an open paint can
<P>-Envision yourself having a paint stirrer or brush in your hand.
<P>-Stir up the paint until the memory dissolves into the paint
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<h5 class="w3-center w3-padding-65"><span class="w3-tag w3-wide">LOOKING UP </span></h5>
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Through research about psychology, studies have shown that many individuals process or think about disturbing memories with their eyes looking in a downward direction.
When trying to recall a pleasant memory, many people try to remember or process that memory with their eyes looking in an upward direction.
This technique is used to help individuals stop processing bad thoughts and can reduce the urge to cry when feeling overwhelmed.
The advantage to using this technique is that it is so easy to remember and it can be done anywhere.
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<P>-Think of a disturbing memory or thought.
<P>-Recognize how you feel and allow yourself to feel your emotions.
<P>-Now look straight up
<P>-This can be repeated a few times until you feel less anxious or sad.
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<h5 class="w3-center w3-padding-65"><span class="w3-tag w3-wide"> RECOGNIZING COGNITIVE DISTORTIONS </span></h5>
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Feelings of anxiety and stress can be triggered by upsetting events.
Recognizing cognitive distortions helps you to analyze troubling events that may occur and make sense of your feelings.
This list of cognitive distortions was created by David. D. Burns M.D ,
a Clinical Professor of Psychiatry Emeritus, to effectively allow individuals to stop their negative thought patterns
and think about their situations in a more neutral or positive light.
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<P> Here is how to get started:
<P>-Write down the upsetting event and the emotions you feel on paper (Sad, depressed, embarrassed, foolish, frustrated, stuck, etc..)
<P>-On a percentage between 0%-100% , how strong does this emotion feel? (Write it down)
<P>-Go through the cognitive distortion checklist: (Ask yourself if your thoughts contain any of these distortions)
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<P>-<b>All or Nothing:</b> You view things in absolute/ black-and-white categories (Ex. If my homework is not 100% perfect, I did a terrible job.)
<P>-<b>Overgeneralization:</b> You view a negative event as a never-ending pattern of defeat: "This always happens!"
<P>-<b>Mental Filter:</b>You dwell on the negative things and ignore the positive
<P>-<b>Discounting the positive:</b> You believe that your positive qualities do not count.
<P>-<b>Jumping to conclusions: </b>you jump to conclusions not warranted by facts
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<P>*Mind reading- You assume that people are reacting negatively to you
<P>*Fortune Telling- You predict that things will turn out badly
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<P>-<b>Magnification & Minimization:</b> you blow or shrink things out of proportion
<P>-<b>Emotional Reasoning:</b> you reason with your feelings (Ex: "I feel stupid ,so I must be stupid")
<P>-<b>Should Statements:</b> You use should, shouldn't, musts, oughts, and have tos, even when events are out of your control
<P>-<b>Labeling:</b> Instead of saying "I made a mistake", you say "I must be inadequate"
<P>-<b>Blame:</b> You find fault instead of solving the problem at hand.
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<P>*Self Blaming- You blame yourself for something out of your control or something you were not fully responsible for.
<P>*Blaming others - You blame others and overlook how you may have contributed to the problem.
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<P>-If you recognize any of these distortions in your thoughts, write them down.
<P>-After reading/ recognizing these distortions, write down how strong your inital emotions feel between 0-100%?
<P>-Hopefully that percentage is lower than how you initially felt before doing the exercise.
<P>-Then write any positive thoughts that can replace the negative thoughts you had before this exercise.
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<h5 class="w3-center w3-padding-65"><span class="w3-tag w3-wide">THE EMERGENCY/ ICE DIVE TECHNIQUE </span></h5>
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This technique should be only used for emergency situations such as preventing/ stopping panic attacks
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<P>-Fill a Ziplock bag with crushed ice and leave it in the freezer. A bag of frozen vegetables (like peas) can also be used for the ice dive.
<P>-When you are feeling overwhelmed with emotion, press the frozen bag against your face for 15 to 30 seconds.
<P>-Then remove the frozen bag from your face and sit in a quiet and calm area to relax.
<P>- Once you are stable enough, you can try to used other techniques such as diaphragmatic breathing to completly relax.
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<P>Why Does it Work?:
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<P>-The shock of the cold ice against you face serves as a mental reset button.
<P>-Instead of focusing your attention on those recurring and overwhelming thoughts, your brain is focused on the cold temperatures felt by the ice
<P>-This gives you more time to slow down your racing thoughts.
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References:
Liberating Lives Christian Counseling & Psychological Services. "Stress Management Techniques" 2019
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Burden Bearers Drayton Valley. "Checklist for Cognitive Distortions" https://www.burdenbearersdv.com Accessed 1,May 2020
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