Anxiety relief scripts are specifically targeted at reducing anxiety in the moment by calming the mind and body. The relaxation scripts here address general anxiety that we all experience from time to time, in addition to anxiety disorders, phobias, panic attacks, or situations that can cause anxiety. Learn to decrease anxiety, manage anxiety symptoms, and cope with panic attacks. Some of the anxiety relief scripts focus on specific situations, such as public speaking anxiety, while other anxiety relief scripts target the symptoms of anxiety.
Learn to manage your anxiety symptoms in the moment and gradually build the skills for long term anxiety relief by regularly practicing these relaxation techniques.
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relaxation audio and videos wisely. Do not watch or listen to
relaxation materials while you need to be fully awake and alert (for
example, when driving). Obviously this can be dangerous. Please use relaxation sessions only when safe to do so.
General Anxiety Relief
Relaxation to Relieve Anxiety This
relaxation session will help you to relieve anxiety quickly and easily.
Relaxation is a natural anxiety cure that will allow you to gain
control over some of your body's automatic responses. These easy
relaxation techniques can be used any time, any place, to relieve
anxiety and reduce stress.
Generalized Anxiety Relaxation This generalized anxiety relaxation script help you to feel generally calmer, more relaxed, and better able to withstand stress.
Dealing with Panic Attacks
Relaxation for Coping with Panic This
relaxation for coping with panic script can help you to manage the
symptoms experienced during a panic attack, and return to a state of
Overcoming Panic Attacks Panic
attack symptoms can be frightening. Overcome panic attacks by listening
to calming affirmations and reassurance. Use this guided relaxation for
dealing with panic attacks in the moment.
Targeted Anxiety Symptom Relief
Relaxation for Obsessive Thoughts This
relaxation for obsessive thoughts can help with obsessive compulsive
disorder and other anxiety disorders that involve worrying, obsessions,
compulsions, or rumination.
Anxiety in the Stomach Relaxation Script This
relaxation script focuses on relieving the symptoms of anxiety in the
stomach such as nausea, butterflies, pain, tightness, digestive
problems, and a general feeling of unease.
Decrease Fidgeting This
relaxation script will help you to decrease fidgeting with your hands.
This exercise will allow you to reduce anxiety to create a feeling of
calm and be still, even when faced with stress.
Deal with Squeamishness Squeamishness
is a feeling of discomfort, disgust, and anxiety. This guided imagery
script will help you in your mind to face phobias or anxiety-provoking
situations and deal with squeamishness.
Overcoming Freeze Response Freeze
is a common response to fear, especially in life-threatening situations
that are difficult to escape. This relaxation script uses grounding
techniques to help you decrease panic symptoms.
Coping with Flashbacks This relaxation script is for coping with flashbacks. It can be used in the moment to help you to get through the experience and to help re-focus your mind on peaceful images. This script can also be used when you are feeling calm (and not experiencing any negative images) to help you relax and to memorize positive thoughts and images to use when needed.
Relaxation to Stop Flashbacks
This story is about using relaxation as a way to cope with being in the
presence of a reminder of a traumatic event. Use this visualization to
stop flashbacks when reminded of a tramatic event.
Timed Stim Breaks This
timed stim breaks script will guide you to use stimming for three
minutes, then do other behaviors for three minutes. You can use this
exercise for “stim breaks" you can schedule through the day.
Autism Relaxation to Decrease Stimming This
autism relaxation script is for helping to decrease stimming. Stims are
repetitive behaviors that stimulate the senses, and are used to
regulate one’s level of sensory arousal.
Relaxation for Asthma This
relaxation for asthma script will help to calm breathing, reduce muscle
tension in the chest and throat, and get though an asthma attack. This
relaxation script is also effective for anxiety symptoms that cause breathing difficulty.
Relaxation to Decrease Jaw Clenching TMJ,
teeth grinding, jaw clenching, and tension can all lead to clenching
jaws or jaw pain that interferes with sleep and with everyday life. This
relaxation script will help to decrease clenching of the jaw by guiding
you to release the muscles that lead to jaw tension, and will guide you
to fall asleep free from tension.
Relaxation to Stop Blushing Blushing
is a redness of the cheeks and face that can be caused by anxiety,
stress, nervousness, exercise, or embarrassment. This relaxation script
will help to stop blushing now and in the future.
Physical Awareness Relaxation for Blind People with Panic Disorder A physical awareness relaxation script specifically for blind people
with panic disorder. This physical awareness relaxation is to help you
become more aware of how your body is feeling in order to become more
comfortable and familiar with the feeling of relaxation.
Relaxation to Stop Being Afraid of the Dark This
relaxation script is for children or adults who are afraid of the dark.
It begins with visualization and calming phrases to bring comfort and
relaxation, and ends with passive progressive muscle relaxation.
Panic Attacks when Flying Relaxation Script Air travel can be stressful. Most people experience at least some anxiety in airports or on planes, but for some, flying causes panic attacks. This relaxation is for panic attacks when flying.
Relax Under Pressure Learn
to relax under pressure with this guided relaxation that will help you
to remain calm, focused, and not nervous in a high pressure environment,
such as a job interview, presentation, or test.
Relaxation for Depersonalization Depersonalization
is the experience of feeling disconnected from your environment or
body. This relaxation script will help to you to become calm, connected,
and fully present.
Guided Imagery for Writing an Exam This
guided imagery script will allow you to visualize the process of
studying for and writing an exam. Visualizing success will promote
increased confidence, concentration, and memory. Relaxation can also
improve the ability to learn by eliminating some of the anxiety that interferes with taking in new information.
Public Speaking Visualization This
public speaking visualization is a guided imagery script uses
visualization to allow you to imagine yourself calmly and successfully
speaking in public.