Anxiety Contingency Sample

Video Transcript

"Welcome to Rabinowitz's contingency sample. It's called that because if you stop watching after this clip, you will still get basic stress management tools that will help you a lot if you use them in your life. Okay, find a comfortable place to sit, make sure the telephone is off, turn the lights down if you want to, but we're going to do a short relaxation session. Put your hands in a comfortable place, allow yourself to get comfortable on the surface you're on, make sure the pillows or the seat is comfortable. Close your eyes when you're ready, you don't have to watch me, and start to notice your breathing. You can listen to it. You can hear the air go in and the air go out. You can make a little more noise breathing if you want to just to help you get settled in. And as the air goes in, imagine that that's good healthy stuff. As the air goes out, imagine that your body is relaxing. Air goes in, air goes out. If you get distracted, if you start to think about when is this going to be over, or I'll never be able to do this, or think about your shopping list, or the laundry list, simply notice that that happens and put your attention back on your breathing. Air comes in, air goes out. Now after you feel settled, gently take in a nice deep breath, and when you're full, let it out through your mouth. Sigh if you want to, that will help. Do that once or twice. Let yourself come completely to the end before you take in the next breath. Now gently allow yourself to return to normal breathing. Give yourself a moment to notice how your body is relaxed and your mind is calm, and very gently allow your eyes to open. See if you can keep your breathing the way it has ended up after that exercise. You now have a tool, that will stand you on good sted throughout your stress management program. "