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Reduce Anxiety Now

Feb 15, 2017

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  • REDUCE ANXIETY NOW3 E A S Y T I P S

    P O S I T I V E A P P R O A C H E S L L C . C O M

    http://www.positiveapproachesllc.com/gettips.en.html

  • Heart palpitations, chestpain, shortness of

    breath

    WHAT ISANXIETY?

    1 2 3 4Fear of impendingdoom, perceiving athreat where none

    exists, inability to rest,feeling like you're going

    crazy

    Neck tension,headaches, weaknessin legs, upset stomach

    Worry about futureuncertainties, fear due toanticipation of realistic orunrealistic future threats

    Racing Heart Racing ThoughtsMuscle Tension Future Tripping

    Anxiety is a natural response to perceived danger. It motivates us to action so we canperform at our best (as in the case of test anxiety) or defend ourselves (as in the case of a

    real threat of harm). This natural response becomes maladaptive when we perceive athreat where none exists or when we view an event as more threatening than it really is.

    P O S I T I V E A P P R O A C H E S L L C . C O M

    http://www.positiveapproachesllc.com/gettips.en.html

  • BEAT ANXIETYWITH...

    1 MINDFULNESSBe aware of what you are sensing and feeling in the moment, withoutjudgment about your experience as either good or bad; it simply is. Keepyour attention in the moment, rather than wandering to the future.

    MINDFULNESS OF BREATH

    Sit in a quiet area with your backstraight but relaxed. Close youreyes and slowly breathe inthrough your nose, and outthrough your mouth. Focus onthe sensation of your breath. Feelit enter through your nose, traveldown your windpipe, fill yourchest, and raise your diaphragm,before the process reverses andthe breath is expelled throughyour mouth.

    MINDFULNESS OF THOUGHTS

    As you practice mindfulbreathing, thoughts will likelycreep into your mind. As thishappens, acknowledge that youare having a thought withoutlabeling or judging the thoughtand gently return to yourattention to your breathing.Alternatively, you may envisionthe thought in a bubble or on acloud, floating out of your mind,as you return your attention toyour breath.

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    http://www.positiveapproachesllc.com/gettips.en.html

  • BEAT ANXIETYWITH...

    2 RELAXATIONTrigger the relaxation response to counter the symptoms of stress andanxiety. The body's natural relaxation response is characterized by slowand deep breathing, relaxed muscles, and an overall sense of calmness.

    BODY SCAN

    Lay down, close your eyes andbreathe slowly. As you breathe,,focus your attention on all ofyour body parts one at a time(from the toes of your feet, upyour legs, to your midsection andshoulders, down your arms, upyour neck, each area of yourface, and the top of your head).As you scan each body part,focus only on the sensation ofthose body parts.

    VISUALIZATION

    Focus on pleasant images,mentally transporting yourselfout of the stressful, anxiety-provoking situation and into acalming space. You mayvisualize yourself on a calmingbeach, in a park, or in a placefrom your memory where youwere happy and calm. Imaginethis place with all of your senses.What do you see, feel, smell, andhear?

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    http://www.positiveapproachesllc.com/gettips.en.html

  • BEAT ANXIETYWITH...

    3 THOUGHT CHALLENGINGIdentify and address thought patterns that contribute to anxiety andconsider new ways of thinking that fosters less fear and worry.

    IDENTIFY NEGATIVETHOUGHTS

    Your thoughts often contribute toand reinforce anxiety, but yourthoughts do not alwaysrepresent reality. In the case ofanxiety, you may think there is athreat where there is none or youmay imagine the worst-casescenario when thinking of afuture event. The first step tocombating these thoughts is toidentify what thoughts areleading to your anxiety reaction.

    IDENTIFY ALTERNATIVETHOUGHTS

    Once you have identified thethoughts that contribute to youranxiety, ask yourself this: Is thethought true? Is it helpful? Is itkind? If the answer to any ofthose questions is "No," it is timeto brainstorm alternativethoughts. Apply the same threequestions to your alternativethoughts with the goal ofanswering "Yes," to all threequestions.

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    http://www.positiveapproachesllc.com/gettips.en.html

  • WONDERING HOW TOPUT THESE TIPS INTO

    PRACTICE?

    Go towww.PositiveApproachesLLC.com/ReduceAnxiety.en.html

    to get a FREE technique walk-through

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    FREE!

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