"How Black Americans Can Cope With Anxiety And Racism". No death, no fear: Comforting wisdom for life. New York: Plume Book, Penguin.įredrickson, B. Reflective Practices : This website offers how-to videos on meditation and yoga, as well guided meditations and information on other reflective (and calming) activities, such as creative therapies and journaling.įriedman, H., Martin, L. Let them float by like clouds in the sky. While you may not always be able to block out worries or negative thoughts, you don't need to attach to them. Focus on the repetition of a word, sound, prayer, or your breath flowing in and out.You can sit or recline in a chair, or settle comfortably on the floor. Turn off the television, radio, computer, and telephone. Twenty minutes of relaxation once or twice a day is optimal. You might begin with five minutes and increase from there. Commit to an uninterrupted length of time each day to do your practice.Over time, you will develop an ability to shift into a more relaxed state in the midst of stressful situations. The relaxation response increases alpha brain wave activity and lowers blood pressure, pulse, respiration rate, metabolic rate, oxygen consumption, anxiety, and produces a greater sense of wellbeing. Mindful relaxation invokes the relaxation response, which has a physiological impact that helps you down-regulate your stress response and work more effectively with fear and anxiety. Note that anytime you feel too agitated to be curious, it may be best to stop and open your eyes and notice objects in the room, or take a little walk. And when you need, take a break and turn your attention to something neutral, like your breath or hands in your lap. See if you can observe it as it is don’t get involved in the story, or try to get rid of it or change it. Observe the anxiety. Notice how it feels in your body. All you need to do is sit quietly and observe the present moment. If the fear or anxiety is milder, you can try mindfulness meditation Learn more about mindfulness techniques. If you have experienced trauma, it is especially important to work with a therapist to create a safe environment where you can face your fear and reconstruct your memories. If you find it difficult to address chronic fears or anxiety on your own, note that therapists can be invaluable in helping work through avoiding strategies. If it feels safe later, you can try to explore your fear again, taking breaks as needed. But be gentle with yourself and do only what feels safe to you! If you find yourself getting more panicky, take a break and find something pleasant or comforting to notice or do. Avoiding our fears only prevents us from moving forward-it makes us anxious. The only way to deal with fear is to face it. These are essential for those who have experienced trauma or are suffering from intense fear or anxiety.
CONFRONT YOUR FEAR PROFESSIONAL
We do not cover the many valuable techniques and therapies available when working with professional psychologists or other providers. In this section we address things you can do on your own to work with fear and anxiety.
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