Be Well, Think Well: Services and Treatment for Anxiety

Breathing is the only bodily function that we do both voluntarily and involuntarily, meaning that you breathe on your own without thinking, but are also able to change your breathing when you want to.

During times of stress, there may be changes in body functions – heart rate rises, sweating occurs, muscles tense, and breathing becomes rapid and shallow.

These physical changes, this can affect how people think and feel. If a person is anxious and their breathing becomes faster, this can make them feel even more anxious. To help get rid of those feelings, individuals can practice deep breathing, also called abdominal or diaphragmatic breathing.

Steps for Deep Breathing

1. Be relaxed in a quiet, comfortable place with eyes closed.
2. Place one hand on the chest and the other on the stomach.
3. Take a slow, deep breath in through the nose for a count of between 5 and 10. The
   hand on the stomach should move first and further than the one on the chest. This shows that the diaphragm is pulling air deep into the lungs.
4. Hold the breath for a count of between 5 and 10, but not so long to be uncomfortable.
5. Exhale slowly through the mouth for a count of between 5 and 10. Gently squeeze the stomach muscles to completely remove the air from the lungs.
6. Repeat this cycle four more times for a total of 5 deep breaths.
7. Should be done at least twice a day to start, or whenever a person notices signs of anxiety

Anxiety and stress can cause a person to think negatively and imagine the worst happening. Imagery can help them focus on positive and pleasant memories and experiences and help combat negative thoughts. Focusing on these types of mental images can help the person feel relaxed.

Steps for Using Imagery

1. Be relaxed in a quiet, comfortable place with eyes closed.

2. Think of a calming place in your mind. Don’t just think of the place briefly, but imagine every detail about it. Go through each of the senses – sight, sound, touch, taste, and smell – and imagine what someone would experience in that place.

3. Here’s an example using a beach.

• Sight – sun in the sky, sand under your feet, crystal clear water, calm waves rolling in
• Sound – rustling waves, seagulls in the sky, wind blowing
• Touch – sand or water under feet, warm sun on skin, wind on skin
• Taste – saltwater in your mouth, cool glass of lemonade
• Smell – ocean air and salt water, sunscreen

4. Imagine this scene for as long as possible or at least until anxiety begins to lower. If negative thoughts or imagines try to pop up, return thoughts to the calming place and try to stay focused on the relaxing image.

When people feel anxious, their muscles may get tense and make them feel stiff or sore. Progressive muscle relaxation teaches people to relax their muscles and lower tension. It also helps people learn to identify when they are experiencing stress so they can handle it better.

Steps for Using Progressive Muscle Relaxation

1. Be relaxed in a quiet, comfortable place with eyes closed.
2. Tense muscle groups, one by one. Use the diagram and instructions below as a guide, starting from the top and moving down the body.
   • Forehead: raise your eyebrows
   • Eyes: clench your eyelids tightly shut
   • Mouth: open your mouth wide to stretch the hinges of jaw
   • Neck and shoulders: raise your shoulders to touch your ears
   • Chest: tighten by taking a deep breath
   • Stomach: suck in your stomach
   • Arm: tighten your biceps and “make a muscle”
   • Hand: clench your fist
   • Buttocks: tighten by squeezing your buttocks together
   • Leg: squeeze your thigh muscles
   • Lower leg: tighten your calf muscle by pointing toes up
   • Foot: curl your toes under
3. Hold the tension for 5 seconds for each body part, then release.
4. Notice how the muscles feel when you relaxed.
5. This should take about 15 minutes to complete, and be practiced twice a day to start.

Panic attacks can be scary. You might feel overwhelmed. You might feel like you can’t breathe. You might feel like you are having a heart attack. This resource will teach you strategies that you can use to help you cope with your panic symptoms. These strategies are called “grounding” techniques. Grounding techniques can help you calm down quickly.

Steps for using Grounding Techniques

1. Scan the Room
Take a look around you. Reminding yourself that you’re safe can reduce the panic and help you return to normal.

2. Relax Your Body
It’s sometimes easier to relax your body than it is to relax your mind. Relaxation techniques can help your body relax and calm your mind. Take slow, deep breaths. Breathe in through your nose. Pay attention to the feeling of your lungs getting bigger as you breathe in. Then breathe out through your mouth. Repeat this for a minute or two and feel the tension leaving your body.

3. The 5-4-3-2-1 Grounding Technique
During a panic attack, people can get stuck in their thoughts. Try to focus on things that are going on around you. Pay attention to all five senses. To do this, concentrate really hard. Name five things you can see around you. Name four things you can feel. Name three things you can hear. Name two things you can smell. Name one thing you can taste. Repeat until you’ve calmed down.

4. Picture a Calm Place in Your Mind
Think about a place where you feel totally calm. Maybe it’s a beach, a forest, or a special place you go that makes you feel calm. Take a few moments and take some deep breaths. Close your eyes. Imagine yourself in your calm place. Think about all of the details. Imagine the sights, smells, noises, and temperature. Really try to imagine what it would be like if you were there. Imagine yourself in your calm place for a few minutes before you open your eyes.