I found a document from Anxiety BC months ago when I was researching about my features for my app about Exposure Exercises, which I had never heard of before. Exposure exercises is a method of Cognitive Behavioural Therapy (CBT) are done to get used to the feelings of panic, such as breathlessness, racing heart, chest discomfort, etc. These exercises are effective as they will let the user get used to the feelings they experience when they’re having a panic, so they will be able to have more control over them in the future.
The exercises are as follows:
- Running on the spot for 30 seconds to 1 minute (symptoms: racing heart, breathlessness, chest discomfort)
- Running up and down stairs for 30 seconds to 1 minute (symptoms: racing heart, breathlessness, chest discomfort)
- Rapid, deep, breathing for 30 seconds to 1 minute (symptoms: dizziness, breathlessness, racing heart, numbness and tingling)
- Breathing in and out through a small straw for 30 seconds to 1 minute, while pinching nostrils (symptoms: choking sensations, breathlessness, racing heart)
- Shaking head from side to side or moving head around by drawing a circle in front of you with your nose for 30 seconds (symptoms: dizziness)
- Spinning around in place or spinning in a chair for 30 seconds (symptoms: dizziness, nausea)
- Holding your breath for 15 to 30 seconds (symptoms: breathlessness, dizziness)
- Staring at your hand for 2 to 3 minutes (symptoms: feelings of unreality – things looking and seeming weird)
- Staring at a light on the ceiling for 1 minute and then trying to read something (symptoms: blurred vision)
- Wearing a tight turtleneck or scarf around your neck for a few minutes (symptoms: tightness in the throat)
The only problem now is how to design these in a way that’s easy to understand for the user and has some sort of interactivity to it.
Source: Anxiety BC