Anti-Anxiety

Workbook
Introduction

Thanks for choosing our Anti-Anxiety Workbook. The goal of this book is to
increase your knowledge about anxiety and provide you with the expertise to
identify and handle the symptoms you might have. We now begin it, hoping you
find this workbook of great use.
We mostly hear about the negative aspects of anxiety, but the truth is there are
some benefits also that come from living with anxiety. At times, anxiety helps us
in dealing with life’s difficulties. We learn to react to threats and improve our
focus on the challenges and solve issues. But, if it goes out of our control, anxiety
has the power to weaken our abilities when it comes to logical thinking and
dealing with problems.

The goal of this workbook is to help you:

 Get to know what anxiety is, its main causes, and what keeps it going
 Identify any symptoms of anxiety you might be experiencing
 Find different ways to cope with anxiety
Chapter 1 - Understanding Anxiety Disorders

Anxiety is a feeling of fear or apprehension about what’s about to happen. This

feeling is often described using words like nervousness, tension, irritability, and
more of the same. It is normal to feel anxious about moving to a new place, taking
a test, or starting a new job. We all have feelings of anxiety at some point in our
life. But if a person experiences different unpleasant physical sensations
constantly, he or she might have an anxiety disorder.
Besides, anxiety impairs our mental ability too. For instance, we frequently
become worried for a longer period if anxious which makes our worry get out of
control. Our worries are caused by various issues, and usually, our mind keeps
going over every other worry.
Anxiety has a great impact on our behavior as well. On feeling anxious, we often
give things a miss we want to as we are tensed about the outcome. Though
anxiety is a normal emotion, it can be a worrisome problem if it becomes a
regular feature in a person’s life.

Here are some of the common anxiety disorders:

 Generalized Anxiety Disorder – It is the most common anxiety disorder
involving unrealistic worries about general life events and situations. GAD is
a chronic disorder and people having this are not always able to recognize
the main cause.

 Social Phobia – This disorder is about the fear of negative judgment from
people in social gatherings or of social awkwardness. It includes feelings
like anxiety around rejection, stage fright, etc. People with this disorder
usually avoid public situations and human connection to the extent that
daily life gets impacted.

 Panic Disorder - Panic disorder is characterized by sudden attacks of

intense worry and anxiety. These brief attacks can lead to shortness of
breath, chest pain, racing heart, nausea, shaking, and dizziness. These
 attacks usually occur and escalate at a great rate, peaking after 10 minutes.
It normally occurs after terrifying experiences or prolonged stress, but may
also occur sans any event.

 Specific Phobia – Specific fears that involves the avoidance of a particular

situation or object like heights, water, darkness, public speaking, etc. This
phobia may not be considered as something of extreme level but the
feelings get uncontrollable around the trigger.

 Obsessive-Compulsive Disorder – OCD is a mental health condition that

includes obsessive thoughts and repetitive, compulsive mental or physical
acts. Genetic, behavioral, cognitive, and environmental factors may all
contribute.

How A Person Develops Anxiety?

Thinking Pattern
There are some people with a thinking style that leads to the development of
anxiety. For example, anxious people think that the worst possible scenario will
always happen. Moreover, they feel that they need to be vigilant in case
something bad happens. According to them, if they think about everything that
could go wrong, they’ll be able to handle it in a better manner when it happens.
But, thinking in this way indicates that they are regularly on guard and find it hard
to unwind.
Stressful Events
In many cases, people develop anxiety after going through a series of stressful
events. It is true if they experience many stressful events at one and the same
time. For instance, if there is a person experiencing relationship issues, work
pressures, and financial problems altogether, there are so many chances of him
developing anxiety. As a result, he begins to think as though he can’t cope with
the difficulties and develops anxiety. Besides, people develop anxiety based on
their poor life experiences. For instance, if a person had a divorce, he or she might
find it difficult to get married again and start a new chapter of life.
Biological Reasons
It is also said that anxiety can run in families. For example, if somebody in your
immediate family has anxiety issues, there are more chances that you’ll get
similar personality traits. Indeed, the combination of all these factors can
probably impact a person’s anxiety levels. But it is usually more important to
know what stops us from overcoming than causing it.
Evolutionary Reasons
People also experience anxiety because of its evolutionary advantages. In other
words, though anxiety isn’t a pleasant emotion, it has some benefits that have
proved to be useful to humans over the years. For instance, when we find
ourselves in danger, we instantly become anxious. This increases our heartbeats
to a great extent, supplying more blood to the muscles. As a result, we start to
sweat and our breathing pattern changes, ensuring oxygen gets to our muscles. If
we look at this feeling in this way, we can see its uses in certain scenarios.

Am I Experiencing Symptoms of Anxiety?

As anxiety disorders are a combination of related conditions, symptoms can differ
from one person to another. If you recognize any of the following symptoms and
they actually persist, you may be suffering from an anxiety disorder.
Please tick the appropriate boxes that regularly apply to you.
If you have ticked many of these boxes, you might likely be experiencing
symptoms of anxiety. But don’t be disturbed as this condition is quite common
and can be improved in a number of ways. Keep reading this workbook to find
useful strategies to overcome it.

The Anxiety Thinking Styles

Some people have a thinking style that leads to the development of anxiety. They
are more likely to overestimate the chances of bad events than others. It can be
seen that how constantly thinking that the worst scenario will happen would
make somebody anxious. And when we start feeling anxious, our thinking ability
gets affected and the dangerous cycle begins.
Start with recognizing a useless, unhelpful thought. When you become mindful of
common patterns that useless thoughts follow, you become able to recognize
when you have them. Below are a few common patterns that the unhelpful
thoughts come after:
Future Prediction
When we spend time thinking about the future and predicting what could go
wrong, this makes us anxious. Many a time, our predictions don’t come true and
our time and energy being upset about them simply got wasted.
For example:
 Assuming your marriage won't work
 You will not perform well in your exams despite your preparation.

Mind Reading
Mind reading stands for the ability to judge and discern the thoughts, intentions,
beliefs, and personality traits of a person based on one’s behavior. Basically, a
person assumes others’ thoughts without any real evidence to support them.
For example:
 Assuming your boss finds you stupid
 Your spouse thinks you are unattractive.
 Thinking in this way will eventually make a person anxious.

Catastrophic Thinking
It is common for people with an anxiety disorder to catastrophize. Basically, it
means that they often view or present a situation way worse than it actually is.
For example:
 Assuming your friend will never talk to you again as you missed his birthday
party.
  Thinking that I am going to fail in the exams despite good preparation and
impressive overall grades.

Paying Attention to Negatives

People with anxiety disorders tend to focus more on the negatives that keep the
anxiety going.
For example:
 Focusing on one bad thing/situation going on while ignoring everything
good in life.

Should Statements
Many people are used to thinking about how they would like things to be or how
they should have been rather than accepting the reality.
For example:
 I should have got 100/100 marks in Mathematics instead of getting 98.
When we do this, we apply extra pressure to ourselves unintentionally which
causes anxiety. Rather, it can be helpful in some scenarios to accept that things
are not always ideal.

Over-Generalizing
Based on a single event, a person assumes that other events will happen similarly
in time to come.
For example:
 After experiencing work bullying at your previous office, you worry that you
are going to experience the same thing at your current office.
‘What If’ Statements
Have you ever wondered what if something wrong happens to you?
For example:
 What if nobody shows up?
 What if I don’t do good at my new job?
 What if I get hurt?
When people get stuck wondering what if something bad happens, they often
avoid doing things that they would like to do.

Labeling
Have you realized that you label yourself with negative words or traits?
For example:
 I am a coward.
 I am ugly.
 I can never do this.
Last but not least, having too much time on our hands can make us get engaged in
worry and become anxious. On the other hand, staying busy most of the time and
not having enough time to relax or do things we like can also increase our anxiety
levels.
Chapter 2 - A Practical Guide to Stop Anxious Thoughts

1. Be Mindful of Your Anxious Thoughts

If you notice anxiety carefully, you will see that your thoughts, behaviors, and
symptoms all work together to keep this vicious cycle going. To end this cycle, you
got to stop the trigger. This can be done by becoming aware of your anxious
thoughts that drive your behavior. When you make this your habit, you will
become able of stopping your anxiety from getting out of control.
When you feel worried or anxious, simply mentally note to yourself that you are
only worrying. Use the anxious thoughts worksheet provided and jot down your
thoughts and emotions and why you are feeling this way.
By doing this, you will see that they are just thoughts in your mind and you don’t
have to fight with your feelings. Also, you shouldn’t be criticizing yourself for
being anxious or worried. Besides, there is no need to force the thoughts out of
your mind. Avoid struggling with your thoughts as it won't be helpful.
Recognize your anxious feelings without attaching stories behind them.
Acknowledge your emotions that come up and let them be. Make some space in
these moments to let these feelings emerge and try to stay with them without
forcing them out. Simply admit what’s with you without attaching yourself to a
feeling.

2. Use An Anchor Thought

Mindfulness is great for strengthening and training your mind to stay in the
moment. Certainly, it doesn’t interrupt your negative thoughts every time. So, the
solution is to have a positive thought which is powerful enough to make you exit
your present mindset.
For example, a speaker, before going to the stage, will use an anchor to remind
him of the desired state he wants to be in while presenting. Or a sportsman will
use an anchor to return to the zone where he can regain peak performance in the
game. This routine can be used anytime if you want to get out of a disordered
state.
Following is the guided visualization that helps in creating your anchor to a
positive mental state you would like to access when you are stressed. If you want
to use a physical object as your anchor, make sure you have it in times of stress,
or you can work with a visual image in your mind.
1. Sit in a comfortable position and close your eyes.
2. Take multiple slow and deep breaths to shift your focus.
3. Think about your positive past experiences when you felt really calm or any
other type of emotional state you would rather feel when you are
overwhelmed with distressing thoughts.
4. Hold an object in your hand or visualize an image that will help you
remember that feeling.
5. Remember the experience that made you calm and relax. Try to hear the
sounds near you, see the experience through your eyes, notice any taste or
smell, and feel it emotionally as if it is happening right now. Feel like you
are reaching that state while you hold the object or visualize it.
6. Remember other similar, equally positive experiences to link to this object
or imagination too.
7. Use your senses to link the object or image to these feelings of relaxation
and peace.
8. Use your breath for securing the anchor by breathing in through your nose
for three seconds and breathing out for six counts out your mouth while
producing the ha sound. Strengthen the anchor with exhalation. You can do
it through visual or auditory senses. Repeat this four times.
9. When you sense the connection has been made, open your eyes slowly and
return to the room.
[Link], you have made a visual or tangible connection to this calm emotional
state that can be used anytime to move from a stressful situation into the
calming one instantly.
[Link] your anchor thought on the worksheet whenever you feel anxious and
you need to get into this desired state. Simply stop, close your eyes, take a
few deep breaths, and see the visual image of feel the object that you
anchored.
Let yourself become calm and stay in this state for as long as needed. You can use
your ha breaths for reconnection if required and emerge again once you are
ready.

3. Stand Up Straight

When we become anxious, we try to protect our upper body by hunching over.
For immediate relief from anxiety, stand up or sit straight, keep your feet widely
apart, pull your shoulders back, open up your chest, and breathe deeply. This
posture helps your body in sensing that it is not in danger but in control.

4. Grounding Exercises

Activities that keep your body and mind connected can be helpful when you
become overwhelmed with anxious thoughts. These activities help in regaining
the sense of mental focus and steadiness. Below are a number of grounding
exercises that can help you stay in the present moment and let you choose the
space where to focus your energy. You might need to try multiple exercises to
find which one works best for you.
1. Remind yourself of who you are. Say your name, age, and present location.
2. Take deep breaths, almost ten times. Focus your attention every time you
breathe in and out. Say out loud the number of breaths when you exhale.
3. Splash water on your face or cover your face with a wet cloth.
4. Shift your attention as you hold a cold or warm beverage in your hand.
Focus on its taste as you drink. Feel the warmth/coolness on the outside.
5. Look for a grounding object to hold, see, or smell. The object could be
anything from a soft pillow to a hard stone or a stuffed animal to a picture
of your loved one.
6. When you listen to a new music track, pay close attention to the rhythm
and lyrics.
7. If you wake from sleep suddenly and feel distressed, recall who you are and
where are you at present. Look everywhere in your room, spot familiar
objects, and say their names to yourself. Notice any sounds you hear, or
feel the warmth/coolness of the air or the softness of your blanket or
clothes. Start thinking that you are not in danger.
 8. Feel the softness of your clothes and the sensation you get as you move in
them.
9. When you sit over a chair or sofa, feel what is under you, your body weight,
and legs pressing down on it.
[Link] you lie down, feel the contact between your body and the surface
you are lying on. Start noticing how each part of your head feels, from head
to your feet.
[Link], look, and hear. Pay attention to everything you see and hear nearby
and name it.
[Link] everywhere around you, notice every object, and start naming them,
from large to smaller ones.
[Link] up, go for a walk, and notice every step as you take.
[Link] outside and notice the sounds, temperature, smell in the air, etc.
[Link] the “54321” Grounding Exercise:
 Name any 5 things you can see in your room.
 Name any 4 things you can feel.
 Name any 3 things you can hear the sound of.
 Name any 2 things you can smell.
 Name 1 good thing about yourself.

[Link] or write grounding statements:

 This isn’t permanent.
 I can get over this and won’t let it get over me.
 This too shall pass.
 These are temporary emotions that will eventually go away.
 My feelings have no control over me.

5. Inhale Lavender Oil

Lavender oil is one of the most versatile and famous oils used in aromatherapy. A
2018 study showed that lavender aromatherapy helps reduce anxiety levels by
impacting the limbic system, a part of our brain that handles emotions. This oil
boasts a range of healing properties, including promoting restful sleep, providing
pain relief, and easing anticipatory anxiety.
How to use: Keep a bottle of lavender oil with you. Inhale it and massage it onto
your temples to feel relaxed. You can also combine sniffing with deep, long
breaths.

6. Get Up and Get Moving

Exercise is an effective treatment to lower anxiety levels. It helps release

endorphins which relieve stress, boost energy, and improve the sense of well-
being. When you focus on how your body feels as you move, you can bring the
constant flow of worries in your mind to a halt. Pay attention to how your feet
feel when you go for a brisk walk. Not only it increases the level of feel-good
neurotransmitters, but it also makes you breathe more deeply. Or, practice yoga
to keep your focus on the present and clear your mind. Studies have proved that
people who do regular exercises are 25% less likely to experience anxiety.

7. Listen to Calming Music

Studies have shown that focusing on relaxing music for some time can help
reduce the anxiety level and boost the mood. Make a playlist for yourself
containing calm music tracks. So, whenever a person feels anxious, he can listen
to a couple of those tracks and improve his mood.
Chapter 3 – Long-Lasting Life Changes

1. Confront Your Anxious Thoughts with Alternative Response

This section will help you in identifying if you are thinking unrealistically and
discussing how you can start making changes to this. This way, you can learn to
see everything in a more realistic manner which can help to decrease the anxiety
levels. Try to apply the following questions to any unrealistic thoughts that you
notice. Test if your thoughts are balanced and helpful with the help of this
technique.
Alternative BEHAVIORS:
1. What should be done in the moment that would be more useful?
2. What would be best for me, others, or the situation?
3. What if something happens that I am afraid of? How will I cope? What have
I done before that went successful?
4. What do I need to work on – letting go of control, working on acceptance,
or having faith in myself and the future?
5. Shift all your attention to breathing. Imagine there is a balloon inside your
belly, inflating when you inhale, deflating when you exhale.
Alternative FEELINGS:
1. What would happen if I thought/behaved in a different manner?
2. Will I think about this situation differently when I am not feeling this way?
3. Am I ignoring any positive points in myself or the situation?
4. Is this anxiety related to something else too? Is it actually about feeling
______?
5. Say to yourself: “This too shall pass. It is normal for our body to react like
this.”

2. Problem Solving

Having many problems at a time that you can’t control may make it more difficult
for you to cope. When you struggle with unresolved issues, your anxiety levels get
drastically impacted. Because we end up getting worried about our problems
without looking for any realistic solution. This makes us even more anxious and
impacts our sleep quality. It can be useful in developing a proper way to work
through the problem. When you start overcoming any of your problems, you will
begin to feel better. To improve your problem-solving skills, learn to apply the
below steps:
Identify Your Problem
Before you solve the problem, it is important to understand what is your problem
actually. Take time to analyze it. Write it down briefly and be specific. Consider
the following questions to determine if the problem really deserves your time you
would be spending on resolving it:
 Is the problem really that big?
 Will it matter in the next few years?
 After solving it, would your life improve?
 Do you have any kind of control over this problem?
Simply focus on the issues you can really change and that will make a huge
difference in your level of stress.
Think Up Possible Solutions
Try to think up different solutions that you can think of to overcome your
problem. And do not judge your solutions no matter how unrealistic they seem.
This is because you haven’t chose any solution yet, you are simply trying to come
up with as many solutions as you can. Whatever solutions you think of, write
them down. The best ones are possibly to be the ones you think of yourself since
you know your situation the best than any other. It may help to consider:
 How would you want yourself to handle the problem.
 How you might have tackled similar problems before.
 What your family or friends would advise.
Decide on a Solution
Now, you need to choose the best solution out of your list. Give thought to every
option. It is better to go through all the solutions and their benefits. This way, you
will become able to make a wise decision and choose the best solution. There is
still a possibility that you will be still unsure. Maybe a few approaches will be
good. You can start with one and if it doesn’t work out, then you can head to the
next solution.
Break Your Solution Down into Steps
If you break down your solution into small steps, it would help carry it out. This
way, everything gets simpler and much doable. However, the number of steps
needed will differ as per your solution and its complexity level. For instance, a
student to pay his fee may have decided to try and resolve this problem by getting
a part-time job. This problem would be divided into the following steps:
 Searching for a job in newspapers and/or online.
 Selecting which jobs to apply for.
 Preparing a good, impressive CV.
 Sending out CV to the chosen companies.
 Arranging important stuff for interviews (important documents,
presentable clothes, etc.)
 Preparing answers to potential interview questions.
Put Your Plan into Action and Review the Results
Do everything needed to carry out your solution to the problem. Follow one step
at a time. Go steadily and don’t rush yourself. When you complete all steps,
reflect on the outcome. If your problem gets resolved, what else do you need?
But if it still exists, then don’t lose hope.
 Is there another solution on your list you have yet to try?
 Can you put any of your solutions together?
 Can you ask somebody else for ideas or advice?
Always remember that we may not have control over every problem in our life. It
can be difficult, if not impossible, to resolve a problem following the above-
mentioned steps. Possibly, you will have to get somebody else’s help to carry out
the solution instead. Whatever happens, don’t fret. Remember that you can get
nothing from worrying about something that isn’t under your control.
 3. Reducing Avoidance

Many times, the habit of avoiding the situation can cause difficulty for people.
Little do they know that this coping strategy can make the problem even worse.
Because when we avoid a certain situation, it gets more threatening. This habit of
avoiding situations also stops us from proving that we can deal with issues. That
being so, our anxiety levels increase towards the situation while our confidence
gets low.
For instance, a person who stutters tends to worry about getting bullied and
judged by others. Such people may avoid speaking in public and prefers to stay
quiet. They may also avoid socializing with others due to their fear of being
negatively evaluated. When they avoid these related situations, they never get a
chance of proving that they could cope nicely.
It can be easily seen that avoiding situations can soon start to negatively impact a
person’s life as they keep on ignoring situations one after the other. But by
confronting difficult situations, we can build up our confidence which helps in
reducing the anxiety to some extent.
Make a List of Situations You Avoid
Prepare a list of the situations that you mostly try to avoid. Use the following
examples to make your list of things:
 Making new friends
 Speaking in front of people
 Suggesting new ideas to people
 Going to a gym
 Delivering presentations at college or workplace
Rank Your Situations
Now, rank your list of situations that you avoid in order of difficulty. The scale
starts from 0 to 100, where 0 indicates no anxiety and 100 indicates extreme
anxiety. As soon as you are doing with ranking, organize the items in the list from
the least anxiety-provoking to the most anxiety-provoking situation.
Confront the Lowest Ranked Situation
Confront the lowest-ranked item on your list of situations – the one that causes
you the least anxiety. Possibly, you’ll see that though your anxiety might increase
initially, it will eventually decrease if you stay in such a situation for long enough.
Try to stay in the situation till your anxiety levels get reduced almost by 50%.
Repeat This Task
Do this task as often as possible. Try not to give too much gap between times
when you confront the least ranked item on your list. When you confront a
situation repeatedly, your fear will reduce significantly. You’ll see your anxiety
levels dropping every time you do this task. In the end, you may find that it will
cause you zero to minimum anxiety.
Head to the Next Lowest Item
Once you begin to feel comfortable with an item, head towards the next item on
your list of situations. This will help you become anxious in lesser situations.
Working through your list will also boost your confidence. As you progress, you’ll
find that tasks ranked as the most difficult seem easier and manageable. Here are
some of the things to consider:
 Never get afraid of the symptoms of anxiety. It is a natural reaction to
situations and is not always dangerous.
 Avoid running away from situations you fear. Try to confront it and you’ll
see your anxiety level dropping.
 Confront your fears as often as possible as every time you do this, your
anxiety will reduce.
 You may find it of use to confront any insignificant thoughts as you face a
fear.
 Pay attention to other states that you avoid due to anxiety. Reduce your
avoidance gradually.
 There may be an item on your list that didn’t go well as you hoped. Don’t
give up. Carry on and it will get easier in the end.
 If you find an item difficult to handle, try to include an additional step
before it. This will help you in boosting your confidence even before you
face it.
 4. Sleep Hygiene

What is it?
Sleep Hygiene is a term used to describe healthy sleep habits. Your habits or
behaviors throughout the day – not just before hitting the hay – impacts both the
quantity and quality of sleep you get each night. Your sleep schedule, food and
drink choices, bedroom environment, pre-bed routine, and many other activities
play a significant part in your ability to sleep.
Since getting good sleep is crucial to your mental and physical health, every
sleeper should harness positive habits to enjoy restful, uninterrupted sleep. Below
are 10 smart habits that help in improving your sleep hygiene:
 Keep Your Sleep Schedule Consistent – Try to sleep and wake up at the
same time every day, even on weekends. Following the same schedule
reinforces our body’s sleep cycle, making it easier for us to fall asleep and
wake up daily. And make sure that you get nearly 7-8 hours of sleep every
night.
 Get Up & Try Again – Go to bed only when you sleepy. If you don’t fall
asleep after 30 minutes, get up and do anything calming. You can take
advantage of light stretching, soothing music, reading, or relaxation
exercises until you feel sleepy. Then, go to bed and try to fall asleep again.
Avoid doing anything interesting as it will wake you up even more.
 Avoid Nicotine & Caffeine – Nicotine and caffeine are stimulants and can
keep you active even when you want to rest. So, try to avoid nicotine
(cigarettes) and caffeine (tea, coffee, chocolates, etc.) later in the day.
 Avoid Alcohol – Alcohol is a depressant drug that impacts the functioning
of the nervous system. It may make it easier to fall asleep, but disturbs
sleep later in the night. So, it is best to avoid alcohol for at least 4-6 hours
before bed as it interrupts sleep quality.
 Restrict In-Bed Activity – Use your bed only for sleep and sex. This helps to
build a connection in your mind between your bed and sleep, making it
easier to fall asleep. Don’t use your bed as a place to eat, read, work on
your laptop, or watch TV as it will stop your body from learning this link.
  Unplug from Electronics – Electronic devices like phones, laptops, and
tablets emit blue light which can reduce the melatonin production in your
body. Melatonin is a chemical responsible for controlling your sleep/wake
cycle. When it decreases, it gets difficult to fall asleep. So, don’t use these
gadgets 30-60 minutes before going to bed.
 Have A Quiet, Comfortable Room – Your bedroom and bed must be quiet
and comfortable for sleeping. Your blankets, pillows, and mattress should
feel comfortable, allowing your body to relax. Earplugs and an eye mask
may help block out the noise and light.
 Limit or Avoid Napping – Napping during the day can decrease the amount
of sleep that we need at night. It may cause sleep fragmentation and can
lead to insomnia and sleep deprivation. So, avoid taking naps during the
day. And if you need to nap, keep it less than 30 minutes and don’t nap
later in the afternoon.
 Develop Sleep Rituals – Developing your own sleep rituals can help remind
your body that it is time to sleep. You can try some relaxing stretches, do
breathing exercises, or drink a cup of non-caffeinated tea 15 minutes
before bed.
 Don’t Be A Nighttime Clock-Watcher – Frequently checking the clock
during the night can increase stress and make it harder to fall asleep. So, go
to sleep without keeping time in check.
 Keep Your Daytime Routine Right – Even if you didn’t sleep well last night,
it is still important to keep your daytime activities the same as you planned
them. If you avoid activities because you are tired, it will lead to insomnia.

5. Other Strategies – Relaxation Exercises

Always spare some time to relax and do activities that you like to do. This helps in
reducing anxiety levels by calming the mind and body. Moreover, it is also helpful
in getting a sound sleep. Having not enough time to relax, it is possible to feel
overwhelmed and stressed.
You can calm your mind and body with anything that you enjoy. Some good
examples may include listening to soothing music, having a shower, or reading a
book. Physical workout is also quite effective in helping us to relax. Choose
whatever you enjoy and give you a break. Doing something that you enjoy gives
you less time to worry and become anxious. Below is a collection of suggested
activities that might help you to relax:
 Do some exercise (e.g., walk, swim, cycle)
 Do something creative (e.g., draw, paint)
 Read a nice book
 Have a hot shower
 Go to friends
 Watch a movie at the cinema
 Watch your favorite TV show

You can include some of your own ideas in the box below. Try to spare some time
for relaxation every day. You may find it difficult, but it is worth making time for.
Audio relaxation guides are also available that you might find useful support.
Try the exercises described in the next few pages. These exercises are really good
for relaxation. However, stop doing exercise if you start to experience pain or
discomfort.

Summing Up
We hope that you found this book as useful and interesting as we do. Continue
using the techniques that seem to be beneficial in the long run. If you don’t find
any of the ideas helpful in the beginning, you might want to try them for some
weeks to give them a chance to work. However, if you don’t see any major
changes in your situation or didn’t find some of the ideas useful in this booklet,
you should speak to your general physician. Your GP can recommend you some
other options available that you could find of use.