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By Leo A. Kominek, Ph.D. next page
"BARCS" is an acronym that describes a number of techniques for dealing with anxiety and panic in general and more specifically for the anxiety that comes as you begin to face feared situations. "BARCS" incorporates the brief relaxation response and healthy thinking into one helpful package that is easy to remember.
B ---- Breathe naturally and slowly, so that you slow any rapid breathing, and center yourself
A ---- Accept the situation and the feelings you are having at the moment -- they may be uncomfortable, but you can bear them and they will pass in time.
R ---- Relax your muscles into the anxiety rather than fight it. Use the skills you have learned to relax and let go of muscle tension.
C ---- Counter any unrealistic thoughts you may have with realistic healthy thinking. You may want to develop and practice some stock phrases that counter your most typical unrealistic thoughts, such as "These feelings are distressing but not dangerous," etc.
S ---- Stay. Do not avoid. Try to stay with the feared situation (if possible) until the fear reduces a bit, but do not condemn yourself if you cannot always do this.
BREATHING
There are two basic patterns of breathing: 1) Chest or thoracic breathing or 2) stomach or diaphragmatic breathing. People with anxiety problems often do an inordinate amount of chest breathing. Chest breathing is shallow breathing and can be irregular and rapid. Hyperventilation, constricted breathing, and breath holding are all common with people experiencing anxiety. Poor breathing habits can cause people to feel a shortness of breath, a fear of passing out, or a false sense of strangulation when experiencing anxiety. Poor breathing habits can cause your stress response to "turn on". This stress response will elevate your heart rate, increase your muscle tension, and cause "light headedness". Therefore, the breathing process you choose to use can influence the anxiety symptoms you experience. You may need to purchase relaxation tapes or work with a therapist to learn proper breathing when you are feeling anxious.
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