Anxiety Reduction Plan

We’d like to offer you a plan to get your anxiety level down to something that is more manageable for you. Here’s what we’d like you to do; It will help.

• Meditation 2 times a day for 5 minutes each; you can find 5 minute guided meditations on youtube (you can just use the audio part with your eyes closed) or down load this app on you phone: HEADSPACE, its free for 10 sessions. These are guided meditations primarily.

• On your phone, go to alarms and set 6 alarms for different times throughout the day. When you hear an alarm I want to take 5 deep, cleansing breaths; in through your nose, hold it briefly at the top then exhale through your month so that you can hear your breath come out. Do the 5 in succession, slowly.

• Find either book; START WHERE YOU ARE or WHEN THINGS FALL APART, both by Pema Chodren and read for 10 minutes 2 times per day.

• Get sweaty; I know workouts can be tough but try to get your cardio up, 20 minutes or more at least 3 times per week.

There it is; do it like a soldier. Don’t worry about whether you think it will help or whether you want to do it; just do it. Work, money, family, relationship, health; Lots of stress to go around. Got to lessen it. This plan will help.

– Dana Falls, MFT

– Mark Falls, PhD