Home' Aurora : Aurora August 2015 Contents 9
www.mnnews.today/aurora-magazine Catholic Diocese of Maitland-Newcastle
Seeking additional suppor t for your
anxiety through counselling, as well as
consider ing discussing this with your
GP, are excellent steps for learning
long term strategies in living well
with anxiety, and reducing your
levels of anxiety.
I will descr ibe some effective techniques in
feeling less anxious in the shor t term. It is
impor tant to practise these strategies when
you are not feeling too anxious so that the
techniques are already lear ned by the time
you really need them. I suggest you pr actise
some or all of the techniques on a daily
basis, so they become second nature. There
are many more strategies that are useful
for anxiety and you may consider some
additional research in order to build up an
anxiety ‘tool kit’ that works well for you.
Although breathing is not new to us,
breathing correctly can help us feel calmer.
When we become anxious, it is common to
take short, shallow breaths. This may make
our anxiety worse but the good news is that
it can be corrected through deep breathing.
When you notice any physical sensations
of anxiety, or when worrying thoughts pop
up, take a long deep breath through your
nose (if possible) , inhaling for three seconds.
Then exhale with a long deep breath for
three seconds through your nose or mouth.
Do this repeatedly until you feel physically
calmer. Try up to six repetitions when you
Correcting breathing when experiencing
If you feel you are on the verge of a panic
attack, or during a panic attack, deep
breathing will help to some extent, but
you may need to do more to calm down.
As mentioned above, when we become
anxious, we may take shor t, shallow
breaths. This usually means we are taking
in too much oxygen, which can result in
hyper ventilation, or a panic attack. At these
times, cup your hands around your mouth
and take long breaths in and out of your
hands, ensur ing you are breathing back in
your stale air. This stale air contains carbon
dioxide and this is necessar y to balance the
levels of oxygen in your blood, which in
tur n, physically calms you down .
This will help to take your mind off your
worrying thoughts, using your senses to
ground you back to the 'here and now'.
Name five things you can see around you.
Name five things you can hear around you.
Name five things you can feel touching the
outside of your body (eg feet touching the
ground, hand resting on arm).
After you have named five things you can
see, hear and feel, move down to four things
you can see, hear, feel and then three, two
In order to feel confident dealing with your
anxiety in the long term, it is impor tant to
explore the causes of your an xiety. This
explor ation usually involves coming to terms
with the past, addressing unhelpful thinking
st yles, developing effective problem-solving
techniques and ver y impor tantly, learning
ways to int roduce more mindfulness into
your life. You can learn more through
counselling and there are excellent
Australian resources online for anxiety and
depression. Have a look at the following
programs as a star ting point.
• Smiling Mind: Great website with
age-specific programs for mindfulness.
• ECouch: Free online program for anxiety
and depression. ecouch.anu.edu.au
• MoodGYM : Free online program for
Australian Catholic Superannuation – offices in Brisbane, Canberra, Perth, Port Macquarie, Sydney, Townsville
t 1300 658 776
SCS Super Pty Limited, ABN 74 064 712 607, AFSL 230544, RSE L0002264 Trustee of Australian Catholic Superannuation & Retirement Fund, ABN 24 680 629 023, RSE R1055436. This document is not intended to be financial advice, therefore, you should consider obtaining independent financial
advice before making any decisions about your benefits in the fund. Refer to the Product Disclosure Statement and fact sheets available on our website. The Australian Catholic Superannuation financial planning service is offered through an arrangement with Industry Fund Services Limited (AFSL 232514)
Nev and Carole saved $’000s
with financial planning advice.
After meeting with a financial planner at Australian Catholic Superannuation they sold their
investment property and made tax-efficient changes to the way they invested into super.
Tailored advice provided them substantial financial benefits and peace of mind.
To make an appointment to meet with a financial planner to discuss your
circumstances and objectives just call us on 1300 658 776.
Visit catholicsuper.com.au/nev or call us on 1300 658 776
CatholicCare's Counselling Team
Leader, registered psychologist
Tanya Russell, will address an
issue each month.
The advice provided is general
in nature and does not replace
ongoing support and advice
from your health professional.
To talk to someone about
counselling support, P 4979 1172.
Email your question to
write to Aurora-CareTalk
PO Box 756 Newcastle 2300.
I have always been an anxious person and there are times when my anxiety is particularly severe. I am
considering seeking counselling support for this, but in the meantime, I would really like to know if there are
some quick strategies that would help to calm me down?
STRATEGIES FOR LIVING
Links Archive Aurora July 2015 Aurora September 2015 Navigation Previous Page Next Page