ANXIETY RELIEF CARRD
Welcome. We're gonna go through a series of exercises that can help you calm down
lets start
read each instruction carefully, and slowly.
for the first exercise, I want you to take a deep breath. Follow this gif - When it fills up, inhale.
If you can - try to imagine your lungs filling up.
When it goes down, exhale slowly.
Try to concentrate only on that.
Try to feel your lungs, filling up each time.
Can you feel the air going in your nose, through your windpipe and down to your lungs?
Can you feel it exit, slowly as you breathe out? Keep focusing on that.
Theres a chance your breathing gets worse doing this. Please do not do it if it appears so
An alternative would be to take water, and gulp it slowly, feeling it go down your throat each time
Scribbling on a piece of paper also helps, try to feel the pen on the paper each time it moves.
what happens when worries are still there?
Thoughts can still come - along with worries. But they dont matter right now. Dont worry, I can promise you, there's time later to deal with your problems. But under stress, your mind corrupts and twists the way you percieve the world.
When the thoughts come - slowly push them away.
Lets say you got a worry in your head just now.
Now respond to that with "okay, yes". You're aknowledging the thought's presence.
However, don't engage with it. Slowly bring back your attention to the breathing gif.
feeling better?
If you don't, revisit the breathing gif as much as you want. Else, click on the button to continue.
Lets try the next exercise.
This exercise involves observing pictures, and naming what you see in the picture, grounding yourself with little details.
Grab a piece of paper and a writing tool if you need.
What do you see in this picture? List out every small detail you can, count the number of windows, list the colours the directions. List it in your head or in a piece of paper.
Lets try some more images.
If any of these images trigger you, please close this tab. Your mental health matters the most. Instead, focus on objects in your area. Immediately shift to the next exercise if you want to.
Hey, here's a reminder, Youre doing great.
I'm proud of you.
And the world is a better place with you in it.
Stay strong.
Are you feeling better? If you are, its safe to close this.
Try to take pacing walks or eat something to feel better.
Once the thoughts die down, you'll be safe to go back to your work or focus on something more positive and happy.
thank you for being here.