Cognitive Behavioral Therapy (CBT)
CBT is a form of therapy typically offered by psychologists which specifically targets thought and behavior patterns. Therapists use a combination of skills training and examining your thoughts around anxiety while teaching you more supportive thought patterns. There is a strong focus on homework and promoting more positive thought habits that promote healthy and desirable behaviors. Results are usually monitored over time in an easily measured way. To find a CBT therapist, ask your medical provider for a recommendation. Friends and family may also know a therapist.
Support groups can be very helpful in reducing that isolation and offering a lower-cost option for treatment. The National Alliance for the Mentally Ill has links to free and low-cost support groups in your area. You can also ask your doctor for a recommendation.
If you are a religious person, you may find support in your religious community. Pastors, priests, rabbis and other spiritual guides often offer low-cost or no-cost counseling and support to help with anxiety and life stressors.
Mantras are phrases that a person can say repeatedly to help bring calm, comfort, confidence and other positive emotions. These phrases are often paired with a breathing rhythm. For example you could inhale while saying to yourself ‘I am’ and exhale saying ‘calm’, inhale ‘I am’ exhale ‘comfortable’, inhale ‘I am’ exhale ‘relaxed’. Then you continue to repeat the cycle of phrases for 3-5 minutes. Substitute the words that are most meaningful to you. You could also try repeating in your head ‘I am calm, comfortable and in control’. Creating a habit of saying the same phrase daily as frustration begins, will trigger the mind and body to relax and remind you of your desire to stay in control.
A regular practice of meditation can be very helpful in learning to control an overactive mind. It can also help calm the body and release muscle tension. Follow the links below to explore different meditation/relaxation techniques that may support your efforts to stay calm.
Deep Relaxation for Anxiety Coming Soon!
Yoga and Tai Chi
Some great exercises that may help you to feel relaxed and calm include Tai Chi and Yoga. Specifically, we recommend Yin Yoga, Gentle Yoga and Restorative Yoga.
Try the links below for a free online classes designed specifically to promote stress relief:
Try this beginner tai chi video to learn the basics:
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