Author: David Berndt, Ph.D.
Publisher: David Berndt, Ph.D.
As a social worker in training, I find it very valuable to know what's resources are available to my clients and how useful other techniques have proven to be. Although I personally do not suffer from anxiety, I come from a long line of female relatives that do suffer from anxiety related issues. Because of my job and siblings, I like to stay apprised of new information available for treating a variety of issues, including anxiety.
I am also a huge supporter of CBT (Cognitive Behavioral Therapy). CBT basically states that our thoughts cause our feelings, our feelings lead to our behaviors/actions, not the external things we blame-shift to. So to change a unwanted behavior, such as anxiety, stress or depression, the client learns to think differently, so they can act differently.
The 54321 relaxation technique has been around for a while and can be very helpful to help re-center yourself and relax. The basics of the technique goes something like this:
- Begin by trying to find a comfortable stance. It is recommend that you keep your eyes open for this specific technique, but not an absolute.
- Then name aloud or silent if you prefer (although I have heard clients say that repeating them aloud has been more helpful) 5 sights, sounds, and physical sensations you are aware of.
- After you have named 5, then move onto 4 sights, sounds, and physical sensations. If you lose count, simply begin again where you think you were... then 3 things, then 2 things... continue counting down and naming until you reach 1 of each category.
- When you finally get to 1, you can repeat the exercise again if your anxiety is still present, or you can finish by taking 5 deep, relaxing breathes.
For More Information
- Overcoming Anxiety is available at Amazon.
- Discuss this book at PUYB Virtual Book Club at Goodreads.
- Visit David Berndt’s website.
- Connect with David on Facebook and Twitter.
- Visit David’s blog.
- Contact David.