COMPASIÓN COUNSELING🔆
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~ ~ ~ ~ ~ ~ ~ ~ ~~ 4 Self-Care Tips for Anxiety 1. Relaxation training. Methodically tensing and relaxing certain muscle groups can help you voluntarily relax when anxiety is running high. Start at your toes and work your way up through your body to help prompt a state of relaxation. You can find a number of guided relaxation trainings online, like this one from Children’s Mercy Hospital. 2. Exercise. Getting up and moving for at least 30 minutes a day (think walking, jogging or lifting weights) may help mitigate some symptoms of anxiety when they arise, or can help prevent anxiety before it starts. 3. Self-help books based on cognitive behavioral therapy. According to the National Institutes of Health, “Cognitive behavioral therapy (CBT) has been shown to be effective for a wide variety of mental health disorders, including anxiety disorders. CBT has also been associated with improvements in quality of life in anxiety patients.” Self-help books using theories of CBT can help you work through periods of heightened anxiety. Feeling Good: The New Mood Therapy is just one example of a book based on CBT that has been found effective in trials. 4. Meditation. Learning to clear your mind through meditation can be a great tool to alleviate anxiety and stay present. Focusing on your breath and body sensations, and non-judgmentally evaluating your thoughts as they enter your mind, have been proven to reduce anxiety. By The Numbers 40 Million adults are affected by anxiety disorders each year. 17.3 Million adults had at least one major depressive episode last year. 1 in 20 children were found to have anxiety or depression in a single year. Only 36.9% of those with anxiety disorders are receiving treatment. --Anxiety & Depression Assoc. of America(ADAA) |