Anxiety Management

The previous section discussed the nature of anxiety and panic, and the situational and lifestyle
factors which can contribute to generally heightened levels of stress and anxiety. By paying
attention to these factors you can help reduce your level of arousal - the degree of tension and
alertness you feel – when this is excessive for your needs and your health.
Specific anxiety management strategies include:
· Hyperventilation control - the slow breathing technique covered in Section 2
· Relaxation Training
Slow-Breathing Technique
It is known that even a slightly elevated rate of depth of breathing beyond what is required in the
circumstances can contribute to feelings of anxiety. Many individuals will not have obvious
hyperventilation, and currently it is not felt to play a major role in the anxiety experienced by most
people with social phobia. It is more likely to be of importance if you noted an elevated breathing
rate in the exercise above, or if you do actually suffer panic attacks.
The slow breathing technique can be used as the foundation of your anxiety management strategies,
helping to calm you down so that you can think more clearly and apply the “straight thinking’
strategies you will learn in the next part of the program. It can also be useful strategy to shift your
focus away from your anxious concerns, and many people over the years have found the technique
helpful for these reasons. The best approach is to use the technique at the first signs of anxiety.
The slow breathing technique will give you a breathing rate of 10 breaths per minute. It is best to
use a watch in practice sessions initially to make sure that you get the feel for the right timing –
when we feel anxious there is a tendency for us to feel a bit “speedy” and want to do everything too
fast! Concentrate on making your breaths smooth and light. Breathe through your nose to help limit
the amount of air you take in and thus prevent overbreathing. It should feel as though the air is just
drifting lightly past your nostrils. Relax your stomach muscles. The movement is so light that it is
unnoticeable from normal breathing to anyone who may be watching. Ready? Now do the
following:
SLOW BREATHING TECHNIQUE
1. Take a medium sized breath in, hold it and count to 6 (timing 6 seconds with your watch).
2. When you get to 6, think “relax” and breathe out. Try and feel as though you are releasing
tension as you breathe out.
3. Next breathe in for three seconds and out for three seconds, in a smooth and light way.
4. At the end of each minute (after 10 breaths) hold your breath again for 6 seconds, think “relax”,
breathe out, and then continue breathing in the six-second cycle for another minute.