Depression and Anxiety Disorders: Relaxation and Coping Techniques
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One healthy way to help get involved in your treatment is to start using relaxation techniques. The following deep relaxation techniques may be done almost anywhere and anytime.
Doing 20 to 30 minutes of deep relaxation per day may improve concentration and sleep quality. It has also been found to reduce generalized anxiety and the frequency and severity of panic attacks over time.
Below are instructions for two relaxation techniques.
Abdominal Deep Breathing
Do at least 10 of the following breaths. Aim for 5 full minutes to significantly reduce anxiety or early panic symptoms.
- Note any tension you're feeling, and then rest your hand just below your rib cage.
- Inhale slowly and deeply through your nose and deep into your lungs, so your abdomen expands.
- Pause, and then exhale slowly, allowing your whole body to "let go."
- To keep your breathing smooth and regular, slowly count to 4 on each inhale and exhale. Take a short break if you feel lightheaded.
Progressive Muscle Relaxation
These tighten-and-release muscle exercises can quickly help reduce muscle tension, head and back aches, and insomnia.
Do the following for at least 20 minutes per day in a quiet location and comfortable position. Practice at a regular time if possible, such as on awakening or before bed or a meal (an empty stomach is always best).
Start by putting your worries aside and just letting yourself go. Then take three deep abdominal breaths, slowly exhaling tension.
For each of the following body parts, tighten for about 10 seconds, and then release and relax for about 20 seconds before moving on to the next body part — visualizing muscle tension evaporating. Repeat any extra-tight areas.
- Clench your fists.
- Tighten your biceps by "making a muscle."
- Tighten your triceps by extending your arms straight and locking elbows.
- Tense your forehead by raising your eyebrows.
- Clench your eyelids tightly shut.
- Open your mouth as widely as possible.
- Tighten your neck muscles by gently pulling your head toward your back.
- Pause with a few deep breaths, letting your head relax.
- Raise your shoulders.
- Push your shoulder blades back, as if they could touch.
- Breathe deeply to tighten your chest.
- Suck in your stomach.
- Arch your lower back (or omit if painful).
- Squeeze your buttocks.
- Tighten your thighs and hip muscles.
- Tighten your calves by pulling your toes toward you.
- Curl your toes downward.
Mentally scan your body for any leftover tension, and repeat the squeeze-release on that area. End by imagining a wave of relaxation spreading from your head to your toes.
Indications for EFFEXOR XR
EFFEXOR XR (venlafaxine HCl) Extended-Release Capsules are indicated for the treatment, in adults, of Depression, Generalized Anxiety Disorder (GAD), Social Anxiety Disorder (SAD), and Panic Disorder (PD) with or without agoraphobia.
Important Safety Information for EFFEXOR XR
- Do not take EFFEXOR XR if you take a Monoamine Oxidase Inhibitor (MAOI) or if you stopped taking an MAOI in the last 2 weeks. Do not take an MAOI within 7 days of stopping EFFEXOR XR. Ask your doctor or pharmacist if you are not sure if your medicine is an MAOI.
- All patients taking antidepressants should be watched closely for signs that their condition is getting worse or that they are becoming suicidal, especially when they first start therapy, or when their dose is increased or decreased. Patients should also be watched for becoming agitated, irritable, hostile, aggressive, impulsive, or restless. Such symptoms should be reported to the patient’s doctor right away.
- Before starting EFFEXOR XR, tell your doctor if you’re taking or plan to take any prescription or over-the-counter drugs, including migraine headache medication, herbal preparations, and nutritional supplements, to avoid a potentially life-threatening condition.
- EFFEXOR XR may raise blood pressure in some patients. Your blood pressure should be controlled before starting treatment and should be monitored regularly.
- Taking EFFEXOR XR with aspirin, nonsteroidal anti-inflammatory drugs, warfarin, or other drugs that affect coagulation may increase the risk of bleeding events.
- Mydriasis (prolonged dilation of the pupil of the eye) has been reported with EFFEXOR XR. You should notify your physician if you have a history of glaucoma or increased eye pressure.
- When people suddenly stop using or quickly lower their daily dose of EFFEXOR XR, discontinuation symptoms may occur. Talk to your doctor before discontinuing or reducing your dose of EFFEXOR XR.
- Pregnant or nursing women shouldn’t take any antidepressant without consulting their doctor.
- Until you see how EFFEXOR XR affects you, be careful doing such activities as driving a car or operating machinery. Avoid drinking alcohol while taking EFFEXOR XR.
- In clinical studies, the most common side effects with EFFEXOR XR (reported in at least 10% of patients and at least twice as often as with placebo) were constipation, dizziness, dry mouth, insomnia, loss of appetite, nausea, nervousness, sexual side effects, sleepiness, sweating, and weakness.
Terms & Conditions
- The Card is not valid for prescriptions that are eligible to be reimbursed, in whole or in part, by Medicaid, Medicare or other federal or state healthcare programs, including any state prescription drug assistance programs and the Government Health Insurance Plan available in Puerto Rico (formerly known as "La Reforma De Salud").
- The Card is not valid for prescriptions that are eligible to be reimbursed by private insurance plans or other health or pharmacy benefit programs that reimburse you for the entire cost of your prescription drugs.
- Patients must be 18 or older.
- Patients will pay a minimum of $4 per refill. By using the Card, patients will receive savings of up to $75 per refill. The Card is good for a maximum of $1000 per calendar year.
- You must deduct the value received under this program from any reimbursement request submitted to your insurance plan, either directly by you or on your behalf.
- The Card is not valid for Massachusetts residents whose prescriptions are covered in whole or in part by third-party insurance, or where otherwise prohibited by law.
- The Card cannot be combined with any other rebate or coupon, free trial, or similar offer for the specified prescription.
- The Card will be accepted only at participating pharmacies.
- The Card is not health insurance.
- This offer is good only in the U.S. and Puerto Rico.
- The Card is limited to 1 per person during this offering period and is not transferable.
- Pfizer reserves the right to rescind, revoke or amend the program without notice.
- The Card and Program expire on December 31, 2013.
For questions about this card, please call 877-612-1148.
No membership fees.
Valid from 4/15/2010 to 12/31/2013.