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Coping with anxiety

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About anxiety

Anxiety happens when you encounter a level of stress which is too much for you to handle. Stretching yourself beyond your capability could lead to unhealthy levels of anxiety, which may result in health problems or an irrational fear, affecting your daily activities.
To better manage anxiety levels, there are simple relaxation techniques that can help you to be more mindful of the present moment, relax and regain control.

Breathing and body scan exercise

The purpose of this exercise is to help you find relieve from stressful situations.
Follow these steps:
1. Inhale deeply and exhale slowly. Take several breaths at your own pace.
2. Examine the sensations going through your body. Continue deep breathing, and feel the expansion and contraction of your body with each breath.
3. Notice if there are any images that come to your mind. Observe them without passing any judgments.

Breathing and body scan exercise

4.

Start with your head. Notice if there is any tension or feeling in your forehead, eyes, ears, nose, mouth and jaw.

5.

Proceed to scan for any sensations in your neck, shoulders, forearms and hands. Notice if there is any pain or stiffness in your shoulders. Are your shoulders relaxed and flexible or are they stiff and tense? Are your fingers clenched or relaxed?

Breathing and body scan exercise

6.

Continue to scan the rest of your body; your spine, abdomen, hips, legs and feet. Observe the feeling in your joints and between your toes.

Whenever your mind wonders off during the exercise, remember to bring your attention back by focusing on your breathing.

Hot tea exercise

The purpose of this exercise is to help you focus better. Better control over your thoughts helps keep you calmer and makes you less vulnerable to emotional distress.
Follow these steps:
1. Brew yourself a cup of hot, simmering tea.
2. Find yourself a comfortable spot and seat. Make sure there is minimal distractions.

Hot tea exercise

3.

Place the cup of tea close to your chest and feel the warmth of the steam. At the same time, inhale the aroma of the tea deeply and exhale slowly. Enjoy the scent and take slow sips.

4.

Feel the warmth of the tea move down your throat and into your stomach.

5.

If you find your thoughts wondering, bring your focus back to your deep breathing and the warmth of the tea.

6.

Repeat these steps until your mind is calmer and more focused.

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