How to decrease anxiety

 

 

 

Relaxation exercises:

 

1. Sit quietly in a comfortable position.

 

2. Close your eyes.

 

3. Slowly relax all of the muscles in your body.

 

4. Imagine yourself in a peaceful and relaxing place. Whatever place you choose, think of yourself completely relaxed and without a care in the world.

 

5. Imagine yourself in this place as clearly as possible.

 

6. Practice this exercise as often as possible, at least once a day for 10 minutes each time.

 

 

 

 

 

Mental Rehearsal:

 

 1. Imagine yourself in an important situation feeling completely relaxed and confident.

 

2. Mentally practice what you will say and/or do and how you will deal with all the possible things that might happen.

 

3. Do this over and over again until you begin to feel more relaxed and confident. 

 

 

 

 

Deep breathing:

 

1. Breathe in deeply from your diaphragm for a count of 4.

 

2. Hold it for a count of 4.

 

3. Breathe out for a count of 4.

 

4. Repeat until you are feeling relaxed and confident.