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Practicing relaxation techniques

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hello, I am 15 years old and think I have some sort of anxiety problem.
Whenever I am nervous (which is often because I sing and act in lots of plays and productions in my town)or shy around a guy I like, or any situation that makes me uncomfortable I start to get these huge red blotches on my chest, neck and the side of my cheeks. This is very embarassing because I would like to wear the low cut tops that my friends wear but cant because I know people will think im weird, or think theres something seriously wrong with me. Is this an anxiety disorder? What can I do to make it go away?? HELP :(

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replied September 14th, 2009
Anxiety and Stress Answer A7245
It is not unusual to feel this type of reaction. You were born with a stress- fight or flight response. This is how our ancestors survived.
But, that same built-in response doesn't fit in your world.
First of all, there is cognition. That means, how you define things that stress you. Is it rehearsal or a real tiger attacking you? No, it is just a rehearsal, and remember the play you did before, everyone said how good you were? So, this is just another "good rehearsal" deal.

Use the methods the singing teachers use: Count your breathing silently to yourself: Breathe in a count of four, and out a count of six. That way you are relaxing longer than you are contracting. Practice this as much as you can. Now your body stays in a relaxed mode most of the time. Anytime you feel stressed, just count again.

Most of all, remember, what you have is natural, normal, and okay. I see professional actresses with the same problem, and counting their breathing works for them too.

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