This exercise is called relaxation and deep breathing with journaling. Our bodies give us clues to let us know when our anxiety is high. We can feel things like headaches, stomachaches, nausea, or fast heartbeat. If we learn to relax, it can help reduce our thoughts and feelings related to anxiety.
Try this exercise:
First, imagine a situation that causes you anxiety . Picture yourself in that situation.
Now rate, on a scale from 1-5 your level of anxiety. 1 is very little anxiety, 5 is very high anxiety.
Now take a deep breath through your nose, repeating the word calm.
Then, exhale and repeat the word relax.
Take another deep breath, in with calm and out with relax.
As you do this, focus on your muscles relaxing.
Imagine your worries and fears leaving your body with every exhale.
Now write down or think to yourself:
"I know what anxiety is"
"I know how my body reacts when I feel anxious"
"I am in control of my thoughts"
" I can relax to feel less anxious"
"Anxiety will not control me"
Now write down or think to yourself two things you can do to make you feel better right away
Ok, now take one more deep breath, inhale calm and exhale relax.
Now rate from 1-5 your level of anxiety
Did it change? What did you notice?
You can do this with any situation.
Keep a journal with ways you used to reduce your anxiety.
Using rating scales can help you notice changes and see which skills are best for you
The Greek Theater is a bit different from most Whyville chat rooms.
Here, you cannot move around wherever you want. When you enter the room,
you are locked into a seat in the stadium. You can still whisper to your
friends as much as you want.
At some times, the moderator might decide to turn off all chattering,
which means if you say something out loud, only the moderators will
hear you. If the moderators like what you said, they might invite
you down onto the stage to talk to the entire group.
To leave, simply press the Exit flag, near the upper-right
corner of the screen.