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File: Relaxation Techniques For Anxiety Pdf 108850 | Anxiety Management 10 Techniques
3 be mindful being aware of our body and surroundings in a non judgemental way can reduce feelings of anxiety and bring a state of calm close your eyes and ...

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                                                                                                                                           3: Be Mindful
                                                                                                                            Being aware of our body and surroundings in a
                                                                                                                            non-judgemental way can reduce feelings of
                                                                                                                            anxiety and bring a state of calm.  
                                                                                                                               Close your eyes and observe your
                                                                             1: Nurture Yourself
                                                                                                                               breathing: notice your body, how the intake
                                                                    Eat regular well-balanced meals (e.g. three
                  ANXIETY
                                                                                                                               of air feels and what sensations you
                                                                    nutritious meals a day).
                                                                                                                               observe.     
         MANAGEMENT:                                                Avoid or reduce alcohol, nicotine, and
                                                                                                                               Shift your awareness to what you can hear,
                                                                    caffeine intake.
               10 TECHNIQUES
                                                                                                                               smell, and touch, being aware of the
                                                                    Exercise regularly, particularly with a
                                                                                                                               environment outside your body.    
                                                                    cardiovascular or relaxation component.
          Anxiety can affect your body, mind and
                                                                                                                               Shift awareness back and forth from your
                                                                    Perform regular self-care - such as relaxing
         behaviour. Here are some helpful tips* for
                                                                                                                               body to your surroundings several times.
                                                                    activities and regular planned breaks.
        managing anxiety by addressing these three
                                                                    Have a good sleep routine.
           areas. We suggest you choose a few to
                                                                                                                                       4: Use Cues to Relax
         start with that seem most relevant to you.
                                                                                                                            When you are aware that your body is tense or
                                                                                  2: Breathe
                                                                                                                            you feel that you cannot let go of worry or
                                                                 Breathing well can slow down or interrupt the
                                                                                                                            stress, use this as a cue to practice more
                                                                 anxiety response, and provide a sense of calm,
                                                                                                                            regular relaxation.     
                                                                 grounding, or relaxation.ยท        
                                                                                                                               Try tightening and releasing different muscle
                                                                    Practice conscious deep breathing for 1
          HEALTHY BODY
                                                                                                                               groups, to practice relaxing the ones that
                                                                    minute at a time, whenever you are waiting
                                                                                                                               are most tense.      
                                                                    for something (e.g. waiting in line, for an
                                                                                                                               Imagine when you breathe out that any
          Physical symptoms of anxiety can include                  exam to start, when stopped at a traffic
                                                                                                                               tension in your body is flowing outward, and
           muscle tension, racing heart, dizziness,                 light).        
                                                                                                                               as you breathe in, imagine it is being
        sweating, and shortness of breath. These can                Try lengthening your exhalation or outward
                                                                                                                               replaced by warmth, energy, and peace.   
        occur unexpectedly and be quite distressing.                breath - breathe in for 4 seconds and
                                                                                                                               Think of an image or scene that is relaxing to
       They can be prevented or reduced by regular                  breathe out for 5 or 6 seconds. Practice this
                                                                                                                               you, and picture this when feeling tense or
                  self-care and relaxation.                         cycle a few minutes each day, or whenever
                                                                                                                               under stress.
                                                                    you think of it.
                                                                                                                               Schedule regular relaxing and enjoyable
                                                                                                                               activities - such as massage, warm baths,
                                                                                                                               exercise, or being in nature.
                                                                                                                                      7: Contain Your Worry
                                                                                                                             If your worry is hard to control, distracts you
                                                                                                                             from your daily tasks, and consumes your
                                                                                                                             thinking, try some ways to limit the worry and
          HEALTHY MIND
                                                                                                                             allow yourself a break.     
                                                                                                                                Identify if your worry is solvable (has an
       Anxiety can be accompanied by mental activity
                                                                                                                                aspect within your control) or
             that is distressing, distracting and
                                                                       6: Interrupt Anxious Thinking
                                                                                                                                unsolvable (outside of your control). 
           unproductive. This includes worry and
                                                                  Sometimes it's hard to use logical thinking,
                                                                                                                                Use problem-solving to focus on solvable
       preoccupation with fears or imagined negative
                                                                  especially when anxiety is high. Temporary
                                                                                                                                worries. Clearly identify the problem,
        outcomes. The more you worry, the more it is
                                                                  disruption of anxious thoughts can help you
                                                                                                                                brainstorm possible solutions, use pros and
                       likely to occur.
                                                                  access your logic and choose what you would
                                                                                                                                con lists to decide on the best solution(s),
                                                                  prefer to focus on.  
                                                                                                                                and make an action plan to address the
                     5: Be Realistic
                                                                     Identify if endless and aimless worry or
                                                                                                                                problem.  
      Often when people are anxious, they think of                   'what if?' thinking is a problem for you.
                                                                                                                                For unsolvable worries, use relaxation and
      the worst possible outcome to their situation,                 Try some different (and silly) ways to
                                                                                                                                other techniques to reduce your negative
      even if this is unlikely to occur. This increases              interrupt this negative process such as: 
                                                                                                                                reaction to the situation. 
      anxiety and its effects.                                         Sing your worries to a silly tune, or speak
                                                                                                                                Worry well and only once - use a worry
         Notice if you are thinking the worst about                    them in a funny cartoon voice.
                                                                                                                                journal or diary to list your worries once a
         your symptoms or situation.                                   Pick a pleasant thought to focus on or
                                                                                                                                day (up to 20 mins). When and if those
         Remind yourself that feelings are not facts -                 imagine, such as something you look
                                                                                                                                worries re-occur during the day, remind
         just because you dread a certain outcome,                     forward to or are proud of doing.
                                                                                                                                yourself that you have already worried
         does not make it more likely to occur or make                 Listen to music or an audio book.  
                                                                                                                                about that today.  
         your worries come true.                                       Intentionally revert your attention back
                                                                                                                                Imagine an empty container to store your
         Employ logic - challenge yourself to think of                 to the task you are performing, reminding
                                                                                                                                worries - picture yourself placing your
         an outcome or conclusion that is less                         yourself that worry is unhelpful.
                                                                                                                                worries into this, naming them as you go,
         catastrophic, and more likely to occur in
                                                                                                                                then mentally put on the lid. Invite a
         reality. You may need to ask others to help in
                                                                                                                                peaceful thought or re-focus onto the task
         the start. Write down your response as a
                                                                                                                                you are working on.
         future reminder. 
         Think of times in the past when your worries
         have proved false.
           HEALTHY MIND
             CONTINUES...
                                                                                                                                                          
                                                                                                                                    Make a list of ideas for back-up activities
                   8: Coach Yourself 
                                                                                                                                    during unexpected free time, preferably a
                                
       Some anxiety is normal in life, but avoiding                                                                                 range of relaxing or enjoyable activities (e.g.
                                                                               HEALTHY
       things in everyday life that we fear only makes                                                                              go to the art gallery, read a book) with a
       anxiety stronger. If we are able to approach                                                                                 range of durations. During an unexpected
                                                                            BEHAVIOUR
       valued but anxiety-provoking situations, they                                                                                free time, choose one from your list.
       become easier over time and with practice.                                                                                   Do not do tasks that are not your
          Assess your avoidance - be aware of places                                                                                responsibility. Sometimes, allow others to
                                                                    In overcoming anxiety, it is usually not enough
          and situations you avoid due to anxiety but                                                                               contribute to tasks or help you, even if you
                                                                     to change our thoughts alone. Improving the
          which you would like to approach.                                                                                         believe they won't do it the way you would. 
                                                                    way we manage stress and approach anxiety
          Rate your fear of these on a 1 to 10 scale                                                                                Practice doing small tasks imperfectly (e.g.
                                                                      provoking situations can often be the most
          (with 1 being low levels of anxiety and 10                                                                                intentionally miss a spot when sweeping the
                                                                                    important step.
          being the highest possible anxiety). The goal                                                                             floor, or leave out a full-stop in an essay).
                                                                                            
          of coaching is to decrease this fear.                                                                                     This will feel uncomfortable, but will help you
          Assess your self-talk - What unhelpful things                    9: Reduce Over-Activity                                  relax more by reducing your focus on
          are you telling yourself about the situation                                                                              unnecessary details.
                                                                      Some people do more when anxious. Whilst
          which increase anxiety?                                                                                                   Balance your time Use a diary, schedule, or
                                                                      high activity can reduce anxiety in the short-
          List your goals - How is avoidance                                                                                        pie-chart to track how you are spending
                                                                      term, as you might achieve some goals, it
          interfering with these? Write down what you                                                                               time in different areas. Make sure the
                                                                      can worsen anxiety in the long-term as you
          would like to do if anxiety was not in the                                                                                categories that are important to you are
                                                                      begin to feel over-worked and
          way.                                                                                                                      included e.g. sleep, eating, exercise,
                                                                      overwhelmed.
          Begin to practice in small doses tolerating                                                                               social/relationships, work, study and so on.
                                                                      Check if over-activity is a problem for you:
          some anxiety without trying to escape it                                                                                  Laugh and have fun - a revolutionary idea,
                                                                         Do you feel the need to be constantly
          immediately (you may need some help with                                                                                  but practice laughing from your belly. Have
                                                                         busy?
          this if your levels are high).Practice coaching                                                                           on hand some things that make you laugh
                                                                         Do you find it hard to slow down or relax
          yourself in more useful statements to counter                                                                             (e.g. funny pictures, messages) for use on
                                                                         and get more anxious when you have
          negative self-talk e.g. 'I may feel anxious                                                                               stressful days.
                                                                         unplanned free time?   
          but I am still able to do this.' Think of
          occasions when you have coped well or
          when the feared outcome has not occurred.
          Write them down to help remind you.
        
             HEALTHY
                                                                                           UNIVERSITY OF CAPE TOWN
           BEHAVIOUR
                                                                                                           
                                                                                           DEPARTMENT OF STUDENT AFFAIRS
         CONTINUES...
                                                                                                           
                                                                                          STUDENT WELLNESS SERVICE
                      
         10: Make a Plan and Practice
                                                                                                Counselling services:
     To feel confident and competent using the
                                                                                          We are a student counselling service, offering
     strategies you have chosen, make a plan to
                                                                                           predominantly short-term counselling and
     practise these regularly so they can become
                                                    CONCLUSION
                                                                                          psychotherapy, with the aim of ensuring that
     new, healthy habits.        
                                                                                         whatever personal, emotional or psychological
       Learn about anxiety. It will reduce if you can
                                                  These skills require patience and
                                                                                          problems you experience, the impact of these
       unlearn the fear through good coping
                                                determination. However, once learnt,     on your academic studies are kept to a minimum
       experiences.      
                                                                                         and your capacity for achievement is optimised.
       Become well-practised at quick calming  you can build confidence in overcoming
                                                                                                           
       techniques such as deep breathing for use
                                                   anxiety through your own effo
       when anxious.                                                                              Health services:
                                                                
       Set meaningful goals for your life and                                               The Student Wellness Service offers a
                                                                
       identify the skills you need to achieve these.                                     comprehensive outpatient medical service by
                                                                
       Find out where/how you can learn these                                            both medical practitioners and nurses, who are
                                                                
       skills, and build on them through practice.                                          dedicated to helping students to remain
                                                                
       Get help with this if it seems daunting. Start                                     healthy, and to make the correct life choices
                                                                
       with one small step (the least scary) to                                              while pursuing their academic goals. 
                                                                
       approach your goal, and practice this until                                                         
                                                                
       you feel ready to try the next level.     
                                                                                            For appointment please use the
                                                                
       Remember that nothing is perfect - setbacks
                                                   *Derived from Margaret Wehrenberg (2012). 
                                                                                                online booking system:
                                                 The 10 Best-Ever Anxiety Management Techniques:
       will occur and this is normal. Reflect on what
                                                                                             http://www.dsa.uct.ac.za/student-
                                                 Workbook, W.W. Norton & Company Inc., New York.
       you could learn and do differently in the
                                                                                              wellness/about-student-wellness
       future. Modify your plan if needed.
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