ANXIETY

Tips for calming your anxiety

The counsellor gave me many tips and sheets on how to work through your anxiety and panic attacks which I will get on to. But I have found a few of my own

  • Adult colouring books (these are not rude like my husband thought I meant) they are just colouring books for adults and they really help me distract my mind from my anxiety.
  • Watching the soaps and reading as they take you into a different world that is not your own – again distraction
  • If I am in the car I open the window and listen to music
  • Listening to music
  • Listening to you tube channels with a calming voice specifically to calm you from anxiety
  • write down your worries when they come

Now for the counsellors tips:

  • stop and breathe, think you can do this
  • think I have done this before and I can do it again
  • remember how your feeling won’t last forever, it is only temporary
  • Create a worry period, and when a worry comes postpone it till your worry period
  • Breathing exercises
  • Progressive muscle relaxation
  • Use the worry tree

 

The Worry Tree

Notice the worry

“What am I worrying about?”

“Is this worry about a current problem or a hypothetical situation?” or “can I do something about this?”

If the answer is no then:                                                                       If the answer is yes then:

Let the worry go                                                                                      make an action plan

Change your focus of attention                                                            then let the worry go

Change your focus of attention

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