Try different ways of interrupting your anxious thought process, such as:.If the answer is yes, it’s good to be aware of that. Ask yourself whether endless worry is a problem for you.
COPING SKILLS FOR ANXIETY PDF HOW TO
Here’s how to break your anxious thought cycle: It can be helpful to break or interrupt your anxious thoughts so you can think clearly and react appropriately to your thoughts. Sometimes anxious thinking can make us believe harmful thoughts that are untrue or make us do things that make our anxiety worse. It can be hard to think clearly when you feel anxious. Relax by interrupting your anxious thinking Avoid tensing the muscles in any area of your body where you’re injured or in pain, as that may further aggravate your injury.Ħ. You may want to work your way up and down your body tensing various muscle groups. Continue tensing and then releasing various muscle groups in your body, from your hands, legs, shoulders, or feet.Eventually, your hand will feel lighter and more relaxed. You may notice a feeling of tension leaving your hand. Slowly open your fingers and be aware of how you feel.Notice all the tension you feel in your hand. Hold your squeezed fist for a few seconds.Breathe slowly into your nose and out of your mouth. Close your eyes and focus on your breathing. To quickly relieve your muscle tension during moments of anxiety: By relieving the stress in your muscles, you can usually reduce your anxiety levels. This muscle stress can make your anxiety more difficult to manage in the moment you’re experiencing it. When you feel anxious, you might notice strain or tension in your muscles. Visit this place in your mind whenever you feel anxious. Be aware of your breathing and continue focusing on the place you’ve imagined in your mind until you feel your anxiety lifting. Once you have a good picture of your “happy place,” close your eyes and take slow and regular breaths through your nose and out of your mouth. Envision yourself in that place, enjoying it comfortably. Think about how the place would smell, feel, and sound. Think of all the small details you’d find if you were there. Make sure it’s easy enough to think about so you can return to it in your mind when you feel anxious in the future. While it can be any place in the world, real or imaginary, it should be an image that you find very calming, happy, peaceful, and safe. When you start to feel anxious, sit in a quiet and comfortable place. Have you ever heard the “finding your happy place” expression? Painting a mental picture of a place that makes you feel relaxed can actually calm your brain and body.
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