Teens: How do you learn to cope up your anxiety? Activity 26
Dr Gowher Yusuf
Hal 3rd stage, Bengaluru Feb 9, 2017
Source: The Anxiety Workbook for Teens by Lisa M, SCHAB, LCSW
When you focus your attention and energy on the physical centre of your body, you can help yourself manage anxiety by gaining balance and stability.
To find your center, or the geographic middle of you physical body, try this activity. You may want to have someone read it to you as you stand with your eyes closed.
Stand straight with both feet flat and solidly on the floor, shoulder-width apart. Close your eyes. Adjust yourself so that you feel balanced. Place your attention on your physical body. Without moving or touching your right hand, put your attention on it. Now without moving or touching your left knee, put your attention on it. Next, without moving or touching your navel, put your attention on it. Now be aware of a spot an inch or two behind and two or three inches below your navel, in the back center of your abdomen. With your eyes closed, try to get a sense of this inner spot that ts the center of gravity of your body.
Keep your attention focused on this point. Imagine yourself drawing in all your scattered energy and concentrating it here. Continue to focus your energy here for a few minutes until you feel stable and balanced.
1.Sometimes people find it hard to locate their center of gravity on the first try. If you had trouble finding it, try the activity again when you are feeling calm. Tell what it was like when you tried again
2.Describe any common situation in your life in which you feel that your energy gets scattered and you feel anxious.
3.Describe a situation you encountered in the past in which you felt anxious. At what point could you have taken a few second to center yourself so that you could act from a point of balance rather than anxiety?
4.Once you have a good sense of where your center is, you don’t have to be standing up to practise. You can center yourself while you are alone in your bedroom, sitting in a class, or walking through the mall. Try to practise regaining your balance in different situations as you go through your week.
5.Describe a situation in which centering helped you let go off anxiety and feel more stable.