Teens: How do you learn to cope up your anxiety? Activity 30
Dr Gowher Yusuf
Hal 3rd stage, Bengaluru Feb 9, 2017
Source: The Anxiety Workbook for Teens by Lisa M, SCHAB, LCSW
Our bodies cannot think for themselves; they only respond to what our brains tell them. If you tell yourself you are in an anxious situation, your body will become tense. If you tell yourself you are in a peaceful situation your body will become relaxed. Visualizing a peaceful situation in your mind, even if it is not really happening, can help you release anxiety.
Before starting this exercise, rate your anxiety level on a scale from 0 to 10 (0 being completely peaceful, 10 being highly anxious).
To continue this exercise, first read through the text below. You may choose to simply remember it as you visualize your peaceful place, or you may want to have someone else to read it to you slowly. The visualization should take from five to ten minutes to complete.
Find a quiet place to sit comfortably, and close your eyes. Take a few deep, slow breaths. Pretend that you are in the beautiful, peaceful place you have just drawn. As you sit there, look around you at everything you can see. Notice how vivid all of the colours are. Notice how clear the air is and how detailed and exquisite every line and shape and texture books to you. Notice that everything has a sense of peace about it.
Listen to any sounds that are present in this beautiful place. All the sound you hear is melodic and pleasing to your ears. The sounds add to the sense of harmony and peace that surround you. Notice that any scents in the air are also pleasing. They are most beautiful fragrances you have ever experienced. They add to the peace and relaxation that you feel all around you and within you. As you inhale, you feel as if you are inhaling beauty and relaxation.
Notice that everything that you touch feels good to you. The textures that brush against your hands and legs, the air that caresses your face or skin everything feels gentle and pleasing. Any flavours you taste are pleasant to you, too.
As you experience this time in this beautiful, peaceful place, you are filled with a strong sense of security, stability and balance. You feel safe, centred and grounded. You feel calm and sure of yourself. Every cell in your entire body is immersed in peace.
Sit quietly for a minute, just noticing and enjoying this wonderful feeling of peace. Know that this feeling is within you and is yours anytime you want it. All you have to do is remember it. Now you are going to leave this imaginary place and bring your attention back to the room you are in. But you know that you will not lose the ability to return to the peace of this place anytime that you want to. The peace is always within you.
When you open your eyes, rate your anxiety level again.
1.Describe what it was like for you to do this exercise.
2.Tell how you chose this place over any other and why this place is beautiful for you.
3.Look at your anxiety level ratings from before the exercise and after the exercise. Tell how your anxiety level was affected by the exercise and why do you think that happened.
4.Sometimes people feel uncomfortable with this exercise because they are not used to closing their eyes and picturing things in their mind. Describe any discomfort you may have felt while you were doing the exercise.
You might want try this exercise picturing a number of different places. See which one helps you feel the most peaceful. If you practise this exercise on a regular basis as prevention, your everyday level of anxiety will be lowered. If you find your anxiety level rising at some time during the day, try to take a minute to close your eyes and picture yourself in peaceful place, bringing your body and mind back to a deep state of relaxation. It can help you to practise intervention when your anxiety level is getting too high.