Self Help Tools
Focused Breathing
When deep breathing is focused and slow, it can help reduce anxiety. Perhaps imagine a wave on the sea. So, for example, breathing in 1, 2, 3 and out 1, 2, 3 and in 1, 2, 3 and out 1, 2, 3 and so on. This is a great exercise in that it is discrete if you happen to be outside in a public place, stressed at home, walking down the road. It will allow you to decrease your anxiety and come back to a calmer state so that you can think more clearly.
The Benefits
- Helps you to relax.
- Reduces the harmful effects of the stress hormones on your body.
- Reduces your heart rate.
- Helps reduce tension.
- Helps you cope with the symptoms of post-traumatic stress disorder (PTSD).
- Improves the stability of your muscles.
- Improves your body’s ability to tolerate intense stress and reduces panic.
- Slows down your breathing rate so that it consumes less energy.
How often should I practice and for how long?
Try to practice regularly – maybe two-three times a day.
Diaphragmatic Breathing
Place one hand on your chest and the other on your stomach. Take a slow deep breath and pay attention to which hand moves. When breathing from the diaphragm only the stomach hand should move up and down (or mostly). It can help to think of how babies sleep, how their tummy moves up and down. Or you might imagine your stomach as a balloon, filling with air and expanding as you inhale, then letting out the air and shrinking as you exhale.
Diaphragmatic Breathing
Place one hand on your chest and the other on your stomach. Take a slow deep breath and pay attention to which hand moves. When breathing from the diaphragm only the stomach hand should move up and down (or mostly). It can help to think of how babies sleep, how their tummy moves up and down. Or you might imagine your stomach as a balloon, filling with air and expanding as you inhale, then letting out the air and shrinking as you exhale.
Focused Breathing
When deep breathing is focused and slow, it can help reduce anxiety. Perhaps imagine a wave on the sea. So, for example, breathing in 1, 2, 3 and out 1, 2, 3 and in 1, 2, 3 and out 1, 2, 3 and so on. This is a great exercise in that it is discrete if you happen to be outside in a public place, stressed at home, walking down the road. It will allow you to decrease your anxiety and come back to a calmer state so that you can think more clearly.
The Benefits
- Helps you to relax.
- Reduces the harmful effects of the stress hormones on your body.
- Reduces your heart rate.
- Helps reduce tension.
- Helps you cope with the symptoms of post-traumatic stress disorder (PTSD).
- Improves the stability of your muscles.
- Improves your body’s ability to tolerate intense stress and reduces panic.
- Slows down your breathing rate so that it consumes less energy.
How often should I practice and for how long?
Try to practice regularly – maybe two-three times a day.
Keep a Journal
Journaling is a powerful tool for self-reflection, emotional release, and personal development. At U Matter Counselling, we advocate for journaling as an integral part of our client’s therapeutic process. By documenting your thoughts, feelings, and experiences, you can systematically delve into your emotions, gaining insight into patterns and triggers that may impact your mental well-being. This process empowers you, putting you in control of your emotional journey.
- A valuable outlet for self-expression.
- Offering potential benefits such as stress reduction.
- Anxiety management.
- Trauma processing.