ANXIETY

As with most situations, anxiety is most easily relieved if action is taken at the earliest onset. If you have frequent and significant anxiety it is suggested that you get professional help. On a simpler level anxiety can often be managed by deep breathing while thinking or saying silently the word "re-lax" and/or distraction.

HOW TO DO DEEP BREATHING

• Breathe in at a comfortable depth allowing your abdomen (stomach) to rise.
• Allow the breath to flow out naturally and comfortably.
• Repeat at a slow controlled rate for as long as needed.
• When possible close your eyes and sit or lie in a comfortable position.
• Think or say silently to yourself “RE” on breathing in and “LAX” on breathing out.
  


It may help to place your hand on your abdomen to feel the rise and fall of your stomach with your breath. To enhance the effectiveness and ease of breathing, especially in challenging situations, I recommend using the verbal cue "re-lax". As you breathe in say silently to yourself “re” and as you breathe out think “lax”. Continue to do this with each breath until you get the effect desired. The purpose of saying to yourself “re” and “lax” is to help you focus on the process in the presence of distractions, either external or internal (such as your thoughts). This can be done for a few breaths, a few minutes, or as long as needed or desired. In doing this you can get a nice slow rhythmic breathing pattern going while teaching your body to relax with the breath.

I have found this technique easy to learn and very effectively used by most people in many different situations. Examples of such situations include while waiting (at the doctor's office or the like) or during some procedure, test, public speaking and performing in front of others. I encourage people to teach children to use this technique to improve their test-taking and performing skills. I also encourage people to teach this simple technique to friends or anyone else who could benefit. I find it helpful to practice this technique regularly so that it will be more effective during those challenging situations.

Besides deep breathing with "re-lax" another useful technique commonly used to help deal with anxiety is distraction. The mind can only think of one thing at a time so you can involve yourself in some activity that occupies your mind on anything other than the anxiety-producing situation. If you find it impossible to get your mind off of the anxiety, substitute your thoughts with what you want to have happen in the situation rather than what you fear might happen.