While the intense fear and anxiety associated with monophobia can feeling crippling at times, there are a number of self-help techniques available that can help you manage your symptoms. Deep cycle breathing is one such technique. It is quick and easy to learn. All that is required is a few minutes of your time and a quiet location. While it may take time to notice a reduction in anxiety, the benefits of managing your own anxiety are massive.
The first technique for reducing your anxiety and managing symptoms is deep breathing exercises. Due to poor posture and stress, many people already have a habit of taking shallow breaths. When anxiety is applied to the situation, this is only made more severe. Unfortunately, a lack of oxygen can induce further anxiety and stress. This creates a self-perpetuating cycle of anxiety that can be hard to break.
Fortunately, deep breathing exercises are simple and require no special equipment or setting. The first step in deep breathing is to sit up straight. This reduces the pressure places on the diaphragm and decompresses your lungs and other internal organs to allow for improved breathing. When you first start breathing, placing your hands lightly on your stomach can help to gauge your breathing and help to regulate the rhythm of your inhaling and exhaling. It may help to picture your stomach as a balloon slowly inflating and deflating as you breath.
Once you have adjusted your posture, the next step is to exhale completely using your mouth. Once you have released your breath, begin to inhale slowly through your nose. Once you have taken in as much air as possible, hold this breath for a few seconds. Anywhere from three to six seconds should be sufficient. At the end of this period, exhale slowly. Focus on the feeling of your hands rise and falling on your stomach throughout the process. Repeat this until you notice your anxiety levels decreasing.
This is a great way to reduce anxiety levels, fight negative thoughts and induce a sense of calm and relaxation. Best of all, it can be performed almost anywhere. If you cannot find a place to sit, you can perform deep breathing while standing. If you do this, be sure use your hands to monitor your breathing, as it can be harder to notice your rhythm while standing. Also be sure to maintain your rhythm, as holding your breath can result in dizziness or fainting.