Developing new coping skills is an important part of quitting. There are a number of CBT techniques that are commonly used to help people challenge worry including: thought records, thought stopping, worry time, challenging the value of worry, problem solving, experiments to increase intolerance of uncertainty and cognitive exposure. Let’s take a look at them one at a time:
Relaxation Techniques: People with depression often experience a number of physical symptoms of generalized anxiety (hyperarousal) that include restlessness, being easily tired, difficulty concentrating, irritability, muscle tension and sleep disturbance.
The best way to reduce physical symptoms is through the regular practice of relaxation techniques. There are many different ways to relax including aerobic exercise, meditation, yoga, mindfulness meditation and hypnosis. Two of the most common relaxation CBT techniques used in the treatment of depression and anxiety are controlled breathing and progressive muscle relaxation (PMR). Practicing one or both of these relaxation exercises on a regular basis can help reduce your overall physical symptoms of anxiety.
But be careful! It is important to note that relaxation exercises are not intended to be used as a specific strategy to fight the symptoms of anxiety during a panic attack. That often leads to an increase in the anxiety as people worry that they cannot control the physical symptoms. It is most important to learn that anxiety symptoms will subside on their own and do not require intervention. Although they are extremely uncomfortable, they are not dangerous.
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