Free Anxiety Resources
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Reducing Your Anxiety
Seven Day Anxiety Calming Schedule
When using my Anxiety Calming Imagery
it is most effective to learn the technique
when you are in a non-anxious state. Then, when you become anxious, you will
be able to use it immediately without having to play the track on my website or think about it.
Use the following listening schedule.
- Listen to Step 1: Affirmation Track - at least once a day for 7 days.
- Listen to Step 2: Body Scan Track - at least once a day for 7 days.
- While learning the technique, I would listen to the track in a distraction free environment.
Step 1: Affirmation Track
Affirmations are a powerful tool for creating self-confidence and self esteem. This will also help to reduce anxiety levels.
The anxiety piece and calm track below is only nine minutes long and it walks you through how to do the affirmation combined with breathing correctly.
I would listen to this track 1 time a day for 4 day or until you're able to effectively do it without listening to the track.
After you have learned the affirmation peace & calm track, your anxiety levels should be lower compared to when you started a week ago. But more importantly, after you have learned how to use this technique, it's real value comes when use it as soon as you notice you are having anxiety symptoms. If you feel this is not happening, please contact myself at (616) 822-8340.
Step 2: Advanced Technique
The last step in this series focuses on connecting your body and mind. It helps you become more mindful of what your body is trying to tell you during times of anxiousness.
The track below, anxiety body scan, takes about 10 minutes and needs to be done in a relaxed seated position or lying down.
Listen to this track once a day for seven days
I have also included a PDF on muscle relaxation that is similar to the guided imagery track.
Coping Strategies
Coping Strategies
Coping skills should not be used in place of proper anxiety counseling and treatment. However, coping skills are a very important skill to know when you become overwhelmed. Practicing the skills when you are not in distress should be done several times a week until you learn them.