08-04-2017 04:17 PM
pop bubble wrap
hold a cuddly toy
figdet with a sensory toy
cry- its ok to cry
plant a tree
watch funny youtube videos
write a list of the good things in your life
look at happy photos
squeeze a stress ball
play with a pet
write a nice letter to yourself
do a random act of kindness
count the things around yourself
create or build something
teach your pet a new trick
learn a new language
take up another hobby
draw on yourself with a marker
study the sky
knit or sew something
listen to music
pla a sport
go for a run
draw or do some art
08-04-2017 04:17 PM
MORE DISTRACTIONS AND THINGS TO DO
play a board or card game
make a gratitude listening
hammer nails into a board
write a pro and con list for the situationswritewrite a list of goals both short term and long ter
create your own game
play with bubbles
08-04-2017 04:18 PM
Start by journaling for 5 to 15 minutes. Write about what's on your mind, and what's bothering you:
1. Write about your concerns, writing for several minutes until you feel you have written what needs to be said, but haven’t delved into a mode of rumination. You may prefer a computer, a journal, or just a pad and paper; if you are using paper, please skip a line or two for every line you use—this will be handy later.
2. Detail what is happening right now, describing the events that are currently causing difficulties. Keep in mind that, with anxiety, sometimes it isn’t what is currently happening that is causing stress, but rather your concerns about what could happen from here. If this is the case for you, it’s okay; you can write about what is currently happening and just note that the only part that is really stressful is the possibility of what could happen next. (This, in fact, may be a realization that brings some stress relief in itself.)
3. Next, write about your concerns and fears, and write in chronological order. In other words, start with one of the stressors you are contending with in the present, and explore what you think will happen next, then write what you fear will happen after that.
4. Write how this would affect you.
Now that you have your thoughts in order, see what you can do to relieve some of the stress and anxiety within.
08-04-2017 04:19 PM
THE COPING TOOLBOX
this is a collectionf of your favourite and healthy things that you can use when your feeling axious, panicky or distressed
you can add whatever your likesome things may include:
a belevoved tuffed teddy
a meditation dvd
a rubber band
a bottle of bubbles
a soft blanket
a card from a supportive personal
healing stones or krystals
pictre of loved ones
crafts or beads
mp3 player with your fave music or relaxing music
your journa; or notebook
08-04-2017 04:20 PM
Progressive Muscle Relaxation (PMR)
PMR is based on alternately tensing and then relaxing one's muscles. A person can practice this technique by either sitting or lying down in a comfortable spot. The key to the relaxation process is taking some deep breaths and then proceeding to tense, then relax a group of muscles in a systematic order. One can start with the head and move down to the neck, shoulders, etc or can start with the feet and legs and proceed accordingly. The goal of the process is to cause deeper relaxation to the body than by simply attempting to relax.
A Simple Exercise that will Help You Relax in 10 Steps:
1. Sit in a comfortable position, with eyes closed. Take a few deep breaths, expanding your belly as you breathe air in and contracting it as you exhale.
2. Begin at the top of your body, and go down. Start with your head, tensing your facial muscles, squeezing your eyes shut, puckering your mought and clenching your jaw. Hold, then release and breathe.
3. Tense as you lift your shoulders to your ears, hold, then release and breathe.
4. Make a fist with your right hand, tighten the muscles in your lower and upper arm, hold, then release. Breathe in and out. Repeat with left hand.
5. Concentrate on your back, squeezing shoulder blades together. Hold, then release. Breathe in and out.
6. Suck in your stomach, hold, then release. Breath in and out.
7. Clench your buttocks, hold, then release. Breathe in and out.
8. Tighten your right haamstring, hold then release. Breathe in and out. Repeat with left hamstring.
9. Flex your right calf, hold, then release. Breathe in and out. Repeat with left calf.
10. Tighten toes on your right foot, hold, then release. Breathe in and out. Repeat with left foot.