Coping Exercises
Controlled Breathing.
It sounds too simple, right? How can something we do already be of any benefit when experiencing mental exhaustion or a crisis? Easy.
· When you take the time to suddenly shift your focus from whatever is going on inside your mind, even for a brief period of time, you are giving yourself the break you need.
· Next, when focusing on your breathing, you become more in tune with the rest of your body, and, therefore more capable of controlling it. What is your body telling you?
· Using controlled breathing exercises helps to increase the oxygen levels throughout your body, naturally allowing tense muscles to relax, lowering the heart rate, and by increasing the amount of oxygen entering your brain, stimulates the part of the brain that tends to go off-line during a time of anxiety and panic.
Grounding.
Grounding techniques are strategies that can help you manage traumatic memories or strong emotions. Occasionally, you may feel yourself becoming detached from the present and consumed by the emotions that are attached to the anxiety you’re experiencing.
Visualization.
Close your eyes and picture yourself sitting next to a beautiful mountain stream. You can feel the cool breeze across your face and hear the water gently flowing by. Next, you see leaves slowly floating along the current, making their way down the stream; however, these are not just any ordinary leaves…each of these leaves represents the worries that are currently circling in your mind. You calmly observe as each leaf that is carrying your worry comes into view, floats by, and then disappears downstream.
Often, visualization is the tool your mind needs in times of stress and worry to break the anxiety loop that is taking control. Anxiety will frequently start as a tiny spark and if left unchecked, can morph into a raging inferno of fear, doubt, and panic.
