Coping strategies/how to look after yourself Talk to someone you trust Tell a parent, carer or friend. Saying out loud how you feel can help ease your anxiety
Breathing exercises are a very powerful way to control anxiety. Try a breathing exercise from one of our recommended apps or use the 7/11 breathing technique – breathe in for seven seconds and out for 11. Repeat at least five times Rest: it’s harder to deal with emotions when you are tired Self care: anxiety can produce many unpleasant physical symptoms such as headaches, feeling sick and dizziness. Know that these feelings are uncomfortable but they will gradually subside if you are able to practise some relaxing self-care activities. Consider using your Hope box Trying using one of our trusted Mindfulness apps. Mindfulness helps you have a better understanding of yourself and become more at peace rather than fighting your thoughts and feelings.
Distract yourself with something comforting Make a note of the positive thoughts you have Write about how you feel in a journal. Try asking yourself: What am I anxious about? What is the evidence for and against what I am thinking? Is there an alternative, more balanced thought I can have about the situation? Relax: create a playlist of calming music, on with your headphones and relax Exercise is really helpful in using up the adrenaline anxiety can create. You could try going for a fast walk or a jog or you could have a go at some calming yoga Try a grounding technique to bring you to the present moment: there are lots of things you can try. You could count the lines on the palm of your hand, name an animal for each letter of the alphabet, count from 100 backwards and so much more
Treatments Cognitive Behavioural
Therapy (CBT) helps you understand the links between your thoughts, feelings and behaviours. It can help you to find ways to overcome your anxiety by challenging negative thoughts and beliefs. Exposure to anxiety provoking situations can help you challenge negative thoughts and beliefs. Medication can also help.
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