Calming The Calamities

QUICK TIPS FOR “CALMING THE CALAMITIES”

1. ONLY EXPERIENCE STRESS ONCE!

Anticipatory anxiety is typically worse and lasts longer than the actual stress event.  Wait until the actual event occurs in order to stress out.

1. BREATHE!

Deep abdominal breathing carries oxygen to the brain, signaling the release of the calming chemicals that your body needs.  Imagine a balloon in your belly the color of calm and relaxation – expand the balloon for 5 seconds through your nose, then exhale for 5 seconds through your mouth for a total of 6 breaths per minute.  It’s amazing how relaxed the body can become in just 6-10 minutes!

1. TAKE CONTROL & OVERRIDE YOUR BRAIN!

Anxiety & relaxation cannot physiologically exist in your body at the same time.  Anxiety starts in your brain, with your thoughts.  Upon first noticing the anxiety thoughts, begin to place your body in a physical state of relaxation.

1. CREATE OUTLETS!

Anxiety and stress needs a physical outlet.  Know what your body needs – a brisk walk, screaming into a pillow, 5 minutes to “regroup” by deep breathing or do cross crawls followed by a “hook-up.”

1. HAVE MUSIC HANDY!

Music does calm the savage beast, especially when it’s you!  Play a tape or CD with ocean sounds, classical music, uplifting Christian songs or a guided imagery meditation – whatever works for you.

1. A MUST SEE!

Puff the Magic Dragon, children’s video (Great for adults, too!)


Do not be anxious about anything, but in everything
by prayer and petition, with thanksgiving,
resent your requests to God.  
Philippians 4:6
                    

Created by Christine Turo-Shields, ACSW, LCSW
                         Office number 317-865-1674