Literary and Expressions

What is Anxiety: webMD youngminds beyond and blue moodjuice helping a friend what to say

To Calm Down: calm.com how to calm down breathing exercises the thoughts room helping yourself grounding techniques one | two soundrown nature sounds stress analyst relaxing songs 90 seconds relaxation rainy mood Distractions: create your own nebula silk liquid particles draw a stickman flow 8 tracks pop balloons! 2048 emotional baggage bubblewrap! 100 ideas fun lines sand castles 100 awesome things

1. CBT or talk therapy helped me tremendously and taught me many skills, would recommend. (But it isn’t for everyone). You need to find a therapist who you go well with. Also this may be government funded.

2. If feeling anxiety, here are some in the moment coping skills: -count down from one hundred (I love this one) -find five things in room and think of five qualities they each have -spell out words backwards -focus on a sensation and describe it (like holding something or the taste of gum) -trying to regulate breath often makes the situation worse, but for some it works, though would not recommend to most. -drawing patterns or colouring mandalas -affirmations (I am safe, I am loved etc.)

3. Realise you are having anxiety! It happens. Do not freak yourself out, you are safe!

4. Write down dysfunctional thoughts you are having and the emotions associated with them. Then write down the logicality behind each thought. (Ex: none of my friends like me, sadness and anxiety – I am just having a bad day, I am loved by those in my life) even if you do not believe in the logical reasoning, repeat it to yourself and go over it. Works with depressive thoughts aswell.

5. DO NOT AVOID THINGS THAT CAUSE ANXIETY!! this makes it worse!! It takes a lot of effort and it is hard to face things that cause anxiety, trust me I know! Completely avoiding anxiety causing things is going to make things 100% worse, trust me.

5. Take baby steps to overcome something which is anxiety prevoking. I had a needle phobia and I started with (barely) tolerating JUST a picture of a needle. Don’t push yourself too far, but make a time line with goals and edge forwards slowly, never be stagnant.

6. Take pride in overcoming the little things, anxiety is a hard thing and you deserve praise! Good freaking job for going to the supermarket, good freaking job for facing anything anxiety envoking.

7. When you are aware that you will have to face an anxiety prevoking scenario, pep yourself up prior. Use affirmations (for ex: I am strong and I can do this!). Also bring things to help you cope, like a crystal or fidget toy and gum.