I find it extremely important to be able to relax and learn the skills to get rid of constant worry.

What I do during these sessions are:

Encourage thinking by using cognitive therapy techniques.  The aim here is to directly change your thoughts to worry less.

  • For example, 

Angel’s Advocate

Have a tendency to think the worst?

Think of the best possible outcome, as well as the most likely outcomes.

Encourage relaxation by engaging in exercises to relax the body and the worried mind.

  • For example,

Belly Breathing

Anxious people tend to breath from their chests.  

Belly breathing from your diaphragm allows a wonderful Oxygen…to Carbon Dioxide exchange, leading to relaxation.

Big breaths are not necessary: think deep into the bottom of your lungs.

Encourage movement /doing.  This is done using behaviour therapy techniques.  Useful for changing habits and behaviours to effectively manage worry.

  • For example, 

Don’t Worry!  Problem Solve

Worry actually interferes with problem solving, while ironically, it usually comes from a desire to make things turn out better.  Skip the worry; go straight to problem solving.

Encourage mindfulness by increasing awareness and acceptance of the present moment.

  • For example,

Mindful Walk

Take a walk with the goal of focusing on your senses:

Mindfulness, exercise, and Vitamin D at the same time!

Try it on a run or bike ride too!

In summary, I use a bunch of cognitive behaviour therapy and mindfulness strategies to release anxiety.

These sessions are conducted for individuals, small groups, or during workshops.  They are great skills for kids, teens, and adults.

When you think about it, all the activities are so simple.