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Call  917-692-3867
For an appointment : Call  917-692-3867

Social Disorder – Calming Techniques

spiral2grow, a leading expert in social disorder in New York City, employs social disorder psychotherapists and social disorder counselors, who are expert in overcoming social disorder and building self esteem and confidence. spiral2grow, located in midtown Manhattan at 260 Madison Avenue #8023, New York, NY 10016, offers proven social disorder treatment and social disorder counseling in a variety of formats: individual social disorder, social disorder group, social disorder workshop and classes.

Calming Techniques for social Disorder

Relaxation techniques: Because anxiety clearly has a physical component (especially when it manifests as a panic attack), techniques for relaxing the body are an important part of the treatment plan. These include abdominal breathing, progressive muscle relaxation (relaxing the body’s muscle groups) and biofeedback. You can learn these practices from any mental health professional who teaches relaxation or stress reduction. Regular exercise also has a direct impact on several physiological conditions that underlie anxiety. Exercise reduces skeletal muscle tension, metabolizes excess adrenaline and thyroxin in the bloodstream (chemicals which keep one in a state of arousal) and discharges pent-up frustration and anger.

Many changes happen in your body when you become anxious. One of the first changes is that you begin to breathe quickly. Over-breathing throws off the balance of oxygen and carbon dioxide in your body – triggering additional physical anxiety symptoms such as dizziness, a feeling of suffocation, increased heart rate, and muscle tension. Learning to slow your breathing down can help you bring your physical symptoms of anxiety back under control.

Practicing the following breathing exercise will help you decrease the physical symptoms of anxiety and stay calm:

  • Sit comfortably with your back straight and your shoulders relaxed. Put one hand on your chest and the other on your stomach.
  • Inhale slowly and deeply through your nose for 4 seconds. The hand on your stomach should rise, while the hand on your chest should move very little.
  • Hold the breath for 2 seconds.
  • Exhale slowly through your mouth for 6 seconds, pushing out as much air as you can. The hand on your stomach should move in as you exhale, but your other hand should move very little.
  • Continue to breathe in through your nose and out through your mouth. Focus on keeping a slow and steady breathing pattern of 4-in, 2-hold, and 6-out.
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Licensed Marriage and Family Therapist (LMFT) in New York City
License # : 000697