WorryAttention mindfulness.
Practice 5 mins daily to benefit.
Place a book in front of you.
Look at the book cover, but think about a worry.
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Look at the book cover and think about it.
When thoughts wander, refocus on the book.
When feelings occur, refocus on the book.
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Further Advice: Breathe well.
WorryBreath mindfulness.
Practice 5 mins daily to benefit.
Think about a worry.
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Inhale and exhale.
Focus on the sensations of breathing.
When thoughts wander, refocus on the sensations.
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Further Advice: Breathe well.
Feelings
TensionNotice it, release it.
Practice daily to benefit.
Sit comfortably.
Arms in lap, knees bent, feet on floor.
Where do you feel tension?
Arms
Raise, straighten and tighten.
Feel the tension.
Slowly release it.
Feel the relaxation.
Hands
Clench.
Feel the tension.
Slowly release it.
Feel the relaxation.
Forehead
Wrinkle.
Feel the tension.
Slowly release it.
Feel the relaxation.
Eyes
Close and tighten.
Feel the tension.
Slowly release it.
Feel the relaxation.
Nose
Wrinkle.
Feel the tension.
Slowly release it.
Feel the relaxation.
Jaw
Clench teeth, grin widely.
Feel the tension.
Slowly release it.
Feel the relaxation.
Neck
Put chin down.
Feel the tension.
Slowly release it.
Feel the relaxation.
Shoulders
Raise high.
Feel the tension.
Slowly release it.
Feel the relaxation.
Back
Push shoulder blades together.
Feel the tension.
Slowly release it.
Feel the relaxation.
Chest
Inhale for 4 seconds.
Hold for 1 second.
Exhale for 4 seconds.
Feel the relaxation.
Stomach
Clench and tighten.
Feel the tension.
Slowly release it.
Feel the relaxation.
Legs
Raise, straighten and tighten.
Feel the tension.
Slowly release it.
Feel the relaxation.
Feet
Curl toes.
Feel the tension.
Slowly release it.
Feel the relaxation.
AnxietyBreathe well.
Practice 1 min daily to benefit.
Breathe deeply into stomach.
Put 1 hand on chest.
Aim to keep it still.
Put 1 hand on stomach.
Aim to let it rise and fall.
Inhale through nose for 4 seconds.
Hold for 1 second.
Exhale through mouth for 4 seconds.
Repeat.
AnxietyFeeling mindfulness.
Practice 5 mins daily to benefit.
Where do you feel anxiety?
Arms
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Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
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Further Advice: Breathe well.
Hands
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Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
0
Further Advice: Breathe well.
Forehead
Rate Anxiety
0
Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
0
Further Advice: Breathe well.
Eyes
Rate Anxiety
0
Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
0
Further Advice: Breathe well.
Nose
Rate Anxiety
0
Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
0
Further Advice: Breathe well.
Jaw
Rate Anxiety
0
Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
0
Further Advice: Breathe well.
Neck
Rate Anxiety
0
Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
0
Further Advice: Breathe well.
Shoulders
Rate Anxiety
0
Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
0
Further Advice: Breathe well.
Back
Rate Anxiety
0
Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
0
Further Advice: Breathe well.
Chest
Rate Anxiety
0
Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
0
Further Advice: Breathe well.
Stomach
Rate Anxiety
0
Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
0
Further Advice: Breathe well.
Legs
Rate Anxiety
0
Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety
0
Further Advice: Breathe well.
Feet
Rate Anxiety
0
Allow it to increase, decrease.
When thoughts wander, refocus on the feeling.
Rerate Anxiety