Living with anxiety can be challenging, especially for those who have recently been diagnosed. Anxiety is a common mental health condition characterized by excessive worry, fear, and unease. It can manifest in various ways, such as panic attacks, social anxiety, or generalized anxiety disorder. It’s important to remember that you are not alone in this journey. Seeking support from loved ones, friends, or mental health professionals can be immensely helpful. Developing coping mechanisms, like deep breathing exercises or mindfulness techniques, can also provide some relief. Remember to be patient with yourself and prioritize self-care as you navigate this new chapter in your life.
Muscle relaxation videos, also called progressive muscle relaxation exercises, can be a beneficial tool for managing anxiety. You watch these videos, and they guide you through different techniques to relax your muscles. They’re great because they help you unwind, reduce muscle tension, and take your mind off anxious thoughts. When you watch these videos, you can also focus on your breathing and become more aware of your body, which can help you feel more in control of your anxiety symptoms. Whether you use them alone or as part of a bigger anxiety management plan, muscle relaxation videos are a super easy and accessible way to chill out and find your inner calm.
Watching a muscle relaxation video can help induce a state of relaxation in the body and mind, which can alleviate anxiety symptoms.
Progressive muscle relaxation exercises shown in the video guide you to sequentially tense and relax different muscle groups, helping to release built-up muscle tension associated with anxiety.
Engaging with a muscle relaxation video provides a shift in focus, diverting attention away from anxious thoughts and worries, allowing for a mental break.
Many muscle relaxation videos incorporate deep breathing techniques, which can activate the body’s relaxation response, slow down heart rate, and promote a sense of calm.
By following along with the video, you become more aware of your body and its sensations. This increased body awareness can help you identify and release tension or stress that may be contributing to anxiety.
Engaging in muscle relaxation exercises gives you a sense of control over your own body and can empower you to manage anxiety symptoms effectively.
Breathing exercises are awesome for tackling anxiety because they help us chill out. When we’re all stressed and anxious, our bodies go into overdrive with rapid heartbeats and shallow breaths. But deep breathing exercises come to the rescue! They activate the relaxation response, bringing down our heart rate, blood pressure, and stress hormones. Plus, they pump up the oxygen levels, giving us a sense of calm and mental clarity. And hey, focusing on our breath helps us switch our attention away from those anxious thoughts, keeping us in the present moment. So, if you’re looking for a cool and easy way to kick anxiety to the curb, give breathing exercises a try! You got this!
Deep breathing triggers the parasympathetic nervous system, which promotes relaxation and reduces the body’s stress response.
It increases oxygen levels in the body, leading to a sense of calmness and improved mental clarity.
Breathing exercises can help regulate heart rate and blood pressure, which often become elevated during periods of anxiety.
Focusing on the breath allows individuals to divert their attention away from anxious thoughts and bring about a sense of mindfulness and presence.
Regular practice of breathing exercises can improve overall lung function and increase lung capacity, contributing to better respiratory health.
Breathing exercises provide individuals with a sense of control over their body and emotions, empowering them to cope with anxiety more effectively.
Observing your environment is great for reducing anxiety. It helps you be mindful and aware of your thoughts, feelings, and sensations. You learn to understand your anxiety triggers and how to respond to them effectively. It keeps you present “in the moment” and reminds you that thoughts and emotions are temporary. Overall, it’s a powerful tool for managing anxiety.
Observe helps you recognize and regulate your emotions by observing them without judgment. This skill can assist in managing intense emotions and preventing them from overwhelming you.
Pay attention to what you see, hear, smell, taste, and touch in your surroundings. Notice the colors, patterns, and shapes around you. Listen to the sounds, whether they are subtle or loud. Focus on the scents in the air and the flavors of the food you eat. Feel the textures of objects or surfaces you touch. Engaging your senses helps ground you in the present moment.
As you observe your environment, try to suspend judgment and simply acknowledge what is happening without labeling it as good or bad. Avoid getting caught up in thoughts or evaluations. Instead, focus on observing and accepting things as they are in the present moment.
By staying focused on the present moment, observing your enviroment can help reduce rumination, which is the repetitive and unproductive (over)thinking about past or future events that often contributes to anxiety.
By becoming more aware of your thoughts, feelings, and sensations, observing your environment enables you to have a greater sense of control over your anxiety. It reminds you that you have the power to choose how to respond to your thoughts and emotions.
Stretching can help with anxiety by promoting relaxation and reducing muscle tension. It can help release physical tension in the body, which is often associated with feelings of anxiety. Stretching also increases blood flow and oxygenation to the muscles, which can help improve mood and reduce stress. Additionally, stretching can enhance body awareness and mindfulness, allowing individuals to focus on their breath and physical sensations, which can help calm the mind and reduce anxiety.
Stretching helps activate the body’s relaxation response, which can help reduce anxiety and promote a sense of calm.
Anxiety often manifests in the form of muscle tension. Stretching helps release tension in the muscles, promoting relaxation and relieving physical discomfort.
Stretching increases blood flow to the muscles, improving oxygenation and nutrient delivery. This can help improve mood and reduce stress levels associated with anxiety.
Stretching requires individuals to focus on their body and physical sensations. This increased body awareness can help individuals become more present in the moment, reducing anxiety and promoting a sense of grounding.
Stretching, like any form of physical activity, can trigger the release of endorphins, which are natural feel-good chemicals in the brain. These endorphins can help elevate mood and reduce anxiety.
STG Health Services Inc. created this webpage and Anxiety Action Card to provide evidence-based tips and strategies for dealing with anxiety. If you want to connect with an STG mental health provider, please call (306) 518-8701. Services are provided throughout Saskatchewan only.
First Nation individuals and Métis Nation Saskatchewan citizens might have access to free mental health services.
Accessing services from a mental health provider is beneficial for reducing anxiety because it provides individuals with professional guidance and support. Mental health providers are trained to help individuals develop coping strategies and techniques to manage their anxiety effectively. They create a safe and supportive space where individuals can freely express their feelings and concerns without judgment. Additionally, mental health providers can offer evidence-based treatments such as therapy or medication if necessary, tailoring them to meet the specific needs of each individual. By working with a mental health provider, individuals can identify and address any underlying causes of their anxiety, gaining a deeper understanding of themselves and their triggers. Regular sessions with a mental health provider also allow individuals to monitor their progress over time and make necessary adjustments to their treatment plan as needed. Overall, accessing services from a mental health provider plays a crucial role in reducing anxiety and promoting overall well-being.
Medication can be a helpful tool in reducing anxiety. It works by targeting the chemicals in the brain that regulate mood and emotions. For example, selective serotonin reuptake inhibitors (SSRIs) are medications that increase the levels of serotonin in the brain. Serotonin is a neurotransmitter that plays a key role in mood regulation. By boosting serotonin levels, SSRIs can help improve mood and reduce anxiety. Another type of medication commonly used for anxiety is benzodiazepines. These medications enhance the effects of a neurotransmitter called gamma-aminobutyric acid (GABA), which helps calm the brain and reduce anxiety. Medication can also alleviate physical symptoms of anxiety, such as heart palpitations, sweating, and muscle tension. However, it’s important to note that medication should be prescribed and monitored by a healthcare professional, as they can determine the appropriate medication and dosage for each individual. Medication is often used in combination with therapy and lifestyle changes to effectively manage anxiety.
self-help workbooks can be a valuable resource in managing anxiety. These workbooks typically provide structured guidance and exercises that individuals can use to learn coping strategies, develop new skills, and gain a deeper understanding of their anxiety. They often include practical techniques such as relaxation exercises, cognitive behavioral therapy (CBT) techniques, and mindfulness practices. Self-help workbooks can empower individuals to take an active role in managing their anxiety and provide a sense of control over their symptoms. However, it’s important to note that self-help workbooks may not be suitable for everyone and may not replace professional help. Consulting with a mental health professional can help determine if self-help workbooks are appropriate for your specific needs and circumstances.
When feeling overwhelmed by anxiety in Saskatchewan, there are several resources you can reach out to for support:
Crisis Services: If you are in immediate distress or crisis, you can contact crisis helplines such as the Saskatchewan Crisis Intervention Suicide Prevention Services at 1-833-456-4566 or the Saskatchewan HealthLine at 811.
Mental Health Helpline: The Mental Health Helpline provided by the Saskatchewan Health Authority offers information, support, and referrals to mental health services in the province. You can call them at 1-866-332-2322.
Primary Care Provider: Reach out to your family doctor or primary care provider. They can provide guidance, assess your situation, and refer you to appropriate mental health resources.
Mental Health Clinics: There are various mental health clinics and services available throughout Saskatchewan. Contact your local health authority or visit their website to find a clinic near you.
Online Resources: Consider accessing online resources such as websites and forums that provide information and support for anxiety. The Anxiety Disorders Association of Saskatchewan (ADAS) is a useful resource that offers information and support for individuals living with anxiety (https://www.adasaskatchewan.ca/).
Remember, reaching out for help is an important step towards managing anxiety, and there are resources available to support you in Saskatchewan.
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