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When presented with stressful situations, people can rely on unhealthy ways of coping. These may seem like they may be helpful or work temporarily, but they generally make things worse.
When presented with stressful situations, people can rely on unhealthy ways of coping. These may seem like they may be helpful or work temporarily, but they generally make things worse.
Avoid the following techniques:
Avoid the following techniques:
Insisting on routine
Avoidance
Predicting the worst outcome
Denial
Self-medication
Self-harm
Instead, try one of the following health techniques that are proven to help relieve stress and anxiety.
Instead, try one of the following health techniques that are proven to help relieve stress and anxiety.
Click on this link that includes worksheets and visuals for you to follow.
Visual
Breathing
Visual
Breathing
Commonly used to help slow your heart rate and relax your muscles.
Balloon breathing: Breathe in. When you breathe out, pretend you are blowing up a balloon. Fill the balloons as you breathe out each time.
See worksheet for the Triangle Visual Breathing strategy.
Copy this with any shape you like, or trace all the sides of an item you hold while you follow the breathing pattern.
Grounding Techniques
Grounding Techniques
Utilizes our senses to help us stay
present in the moment.
LOOK around for 5 things you can see and say them out loud.
Name 4 things you can FEEL.
Call out 3 sounds you can HEAR.
Say 2 things you can SMELL (or 2 of your favorite smells).
Say (or think of) 1 thing you can TASTE.
Muscle
Relaxation
Muscle
Relaxation
A simple two-step process to help
you relieve physical stress.
Tense up your fists, then relax. Repeat 3 times.
Shrug your shoulders up to your ears, then relax. Repeat 3 times.
Scrunch your toes into your shoes, then relax. Repeat 3 times.
See worksheet for Progressive Muscle Relaxation.
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