Anxiety and Stress
Anxiety and stress are normal components of our everyday lives and contribute to our motivation to make change. For some, anxiety and stress can become overwhelming and debilitating, impacting on both physically and emotionally.
Counselling and Psychotherapy can help clients to explore triggers and reactions to anxiety and stress. Tools such as mindfulness are explored and experimented with, to support clients gain better access to their own internal resources, help build on their own resilience and create opportunity for change.
Three Mindfulness Tools >
Find a comfortable position either sitting or lying. Place your hand on your chest or stomach. Notice your breath in and your breath out. Notice if your hand rises up and down with your body. Notice the cool air coming in and the warm air going out. Notice any changes to your breathing. Repeat the pattern of noticing.
2. Noticing your Body in the present moment
Find a comfortable position sitting or lying. Start by noticing your breath, then bring your attention to your body. Notice the muscles in your feet - how relaxed are they? What could you do relax those muscles by 10 percent more. Breathing at your own relaxed pace, visualise the muscles unwinding even more. Next notice the muscles down the back of your legs, how relaxed are they? Again what could you do to relax them by 10 percent. Breathing at your own relaxed pace, visualise the muscles unwinding even more. In the same manner and in your own time move through the muscles in your buttocks, back, stomach, ribs, shoulders, arms neck, head, ears, eyes and jaw/mouth. Finally scan your whole body and take a few moments to enjoy the relaxation that you have created for yourself.
3. Focus on 4 Senses in the present moment
Note your level of stress 1 - 10 (10 high)
Look carefully around the room and name (out loud) 5 things that you can see.
Listen carefully and name (out loud) 4 things that you can hear
Reach out and slowly touch/feel 3 different textures i.e. fabric on chair, clothing, fabric on cushion or carpet. Focus on feeling the texture.
Sniff deeply and taking your time name (out loud) 2 things that you can smell
Again note your level of stress 1 - 10 (10 high) if its over 5 repeat the process.
Have you been able to move your stress level by even a half? If so, you have just taken some control of your emotions. With practice you will improve your ability to regain balance in difficult moments.