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Techniques for Reducing Anxiety

There are a number of different exercises that can be performed to aid relaxation and avoid/remedy anxiety.

Focusing

Choose an object that is personal to you, one that you particularly like. This could be anything from a piece of jewellery to a favourite flower. As you inhale and exhale deeply and slowly, focus all your attention on this object for two minutes. Whilst performing this exercise, aim to disallow any other thoughts or feelings enter the mind. If you are unable to stop this occurring, focus your attention on the object. You should feel calmer and at peace at the end of the exercise and any feelings of anxiety and tension should be diminished.

Mediation

One can seek deep relaxation by mediation. Simply follow these simple steps:

1. Find a comfortable position either by sitting or laying down.

2. Breathe deeply whilst closing your eyes. Allow your breathing to be slow and relaxed.

3. Allow your mind to focus all your attention on your breathing. Pay attention to the movement of the abdomen and chest.

4. Try to block out any other thoughts, feelings and sensations. If you find it difficult to concentrate and find that your mind is wondering, bring it back to focus on your breathing.

5. As you take a deep breath, say the word "peace" to yourself and when you breath out, say "calm." Make each word last by drawing out the pronunciation. Your concentration will be aided by repeating that words as you inhale and exhale.

Grounding Techniques

Many people who suffer from episodes of anxiety feel diorganised and ungrounded. They feel like things are falling apart and during episodes of anxiety, it takes a considerable amount of effort and concentration to get through the day. There are exercises which will allow you to become more focused and centred. By practising these energies, you will become more organised with your energies enabling you to proceed more effectively through your daily routine.

Oak Tree Mediation

1. Find a comfortable position and allow your arms to rest by your side.

2. Closing your eyes, breathe deeply slowly and relaxed.

3. Imagine that your body is as strong as a big oak tree. See your body as solid as the tree's broad trunk and your legs as the roots which go down deep into the earth. Tell yourself that you are solid and strong with the ability to take on anything no matter how stressful.

4. When stressful thoughts or situations occur, visualize that your body is the strong, grounded oak tree. The strength and stability should be felt in your arms and legs. Allow yourself to feel relaxed on confident, ready to handle any situation.

Grounding Cord Mediation

1. Find a comfortable position and rest for your arms by your side. Closing your eyes, breathe deeply allowing your breathing to be relaxed and slow.

2. Imagine that there is a thick cord attached to the base of your spine. It is called your grounding cord. Imagine that it is sturdy and made from strong material such as rope, tree trunk or another material of your choice. Imagine that there is a strong metal hook attached to the end of the cord.

3. Imagine that your cord has dropped a few hundred feet below the earth's surface and has hooked itself onto a solid bedrock.

4. Continue breathing deeply and feel the peace and stability brought to you by your grounding cord.

5. Replace the cord each day with a new one or whenever you feel that your emotions are getting out of control.