Welcome to this session on helping to calm down anxiety.
Over the next few minutes,
We will explore practical strategies to manage and alleviate anxiety.
Find a comfortable position,
Whether you're sitting or lying down,
And let's begin this journey together.
First,
Let's take a moment to acknowledge your anxiety.
It's a natural human experience,
And by being here,
You're already taking a positive step towards managing it.
Remember,
Feeling anxious does not define you.
It's simply just something you're experiencing right now.
Let's start with a simple breathing exercise.
Breathe in slowly through your nose for a count of four,
Hold for a count of two,
And then exhale gently for a count of six.
Let's do this together a few times.
Again,
For a count of four,
Inhale,
Hold for a count of two,
And then exhale gently for a count of six.
Let's do this one more time.
Inhale for a count of four,
Hold for a count of two,
And exhale for a count of six.
Inhale for a count of four,
Hold for a count of two,
And exhale for a count of six.
Incredible job.
This type of controlled breathing can help activate your body's relaxation response,
Helping to counter the physical symptoms you may feel from anxiety.
Let's talk about grounding techniques.
These are simple yet effective ways to bring your focus back to the present moment when anxiety tries to pull you into the worries about the future or regrets about the past.
One helpful strategy for managing anxiety is challenging your thoughts.
Often,
Anxiety thrives on what-if scenarios and worst-case thinking.
When you notice these thoughts creeping in,
Try to pause and ask yourself,
1.
Is this thought based on facts or feelings?
2.
What evidence do I have for or against this thought?
3.
What would I tell a friend if they were having this thought?
4.
Perhaps there is another way to look at this situation.
By questioning your anxious thoughts,
You can often reduce their power over you.
Let's talk about the importance of self-care in managing anxiety.
Regular exercise,
A balanced diet,
Adequate sleep,
And limiting caffeine and alcohol intake can all contribute to reducing anxiety levels.
It's also crucial to carve out time for activities that you enjoy and that help you to relax.
Remember,
It's okay to set boundaries and to say no to commitments that may overwhelm you.
Prioritizing your mental health is never selfish.
It's necessary.
As we near the end of this session,
Let's return to our breath.
Take a deep inhale through your nose,
Filling your lungs completely,
And then exhale slowly,
Releasing any tension that you may be holding onto.
Remember,
Some days will be easier than others,
And that's perfectly normal.
Be patient and kind to yourself,
As each step that you take,
No matter how small,
Is always progress.
Thank you for joining me today in this session.
I really hope that these strategies continue to help you along the way in your journey to managing anxiety.
Remember,
You're stronger than you know,
And with practice and patience,
You can learn to navigate your anxiety far more effectively and efficiently than before.
This concludes our session on helping to calm down anxiety.
I hope that you take care,
And I wish you peace and calmness in your day ahead.
