Feeling anxious and overwhelmed can happen to anyone, but there are simple ways to help calm your mind and regain control. Here are some easy techniques you can try whenever you feel anxiety creeping in:
One of the quickest ways to calm down is by practicing deep breathing. This helps relax both your mind and body. Here’s a simple exercise you can try:
Repeat this a few times, and you’ll likely start to feel more relaxed.
Grounding techniques are great for bringing your focus back to the present moment. They help you connect with your surroundings and distract you from anxious thoughts. Here are a couple of grounding techniques you can try:
These activities can help you feel more centered and in control.
When anxiety strikes, it’s common to have negative thoughts. A helpful way to manage these thoughts is to challenge them. Ask yourself if these thoughts are based on facts or if they’re just assumptions. Try to see things from a different angle:
By questioning your thoughts, you can often reduce their power over you.
Remember, everyone experiences anxiety from time to time, and it’s okay to feel this way. With practice, these techniques can help you manage your anxiety and feel more at ease.
Team up with your classmates to create a deep breathing relay. Each team member will take turns leading the group in a round of deep breathing exercises. Count out loud as you inhale, hold, and exhale. This activity will not only help you practice deep breathing but also build teamwork skills.
Go on a sensory scavenger hunt around your classroom or school. Find items that engage your senses, such as something soft, something with a unique smell, or something that makes an interesting sound. Share your findings with the class and discuss how focusing on these senses can help ground you in the present moment.
Work in pairs to practice challenging negative thoughts. Write down a common negative thought you might have, then swap with your partner. Help each other reframe these thoughts into more positive or neutral statements. Share your reframed thoughts with the class to see different perspectives.
Bring in a piece of calming music and listen to it as a class. Focus on identifying different instruments and rhythms. Discuss how paying attention to the music helps distract from anxious thoughts and brings you back to the present moment.
Create a personal anxiety toolkit by compiling a list of techniques that work best for you. Include deep breathing exercises, grounding techniques, and thought-challenging strategies. Decorate your toolkit and keep it handy for moments when you feel anxious.
Here’s a sanitized version of the transcript:
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Feeling overwhelmed by anxiety in the moment? Try these quick tips to help calm your mind and regain control:
1. Practice deep breathing exercises to help calm your mind and body. For example, inhale deeply for a count of four, hold for seven, and exhale for eight.
2. Engage in grounding techniques, such as focusing on your senses. You can touch something textured or listen to calming music to bring yourself back to the present moment.
3. Challenge negative thoughts by asking yourself if they are based on facts. Adjust your perspective and try to reframe them in a more positive or neutral way.
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Feel free to let me know if you need any further modifications!
Anxiety – A feeling of worry or nervousness about something that might happen. – Example sentence: When she had to speak in front of the class, she felt a lot of anxiety.
Breathing – The process of taking air into and expelling it from the lungs. – Example sentence: Deep breathing can help calm your mind when you are feeling stressed.
Techniques – Methods or ways of doing something, especially in a skillful way. – Example sentence: She learned new techniques to help manage her stress during exams.
Grounding – A method used to bring focus to the present moment, often to reduce stress or anxiety. – Example sentence: Grounding exercises, like focusing on your senses, can help you feel more connected to the present.
Thoughts – Ideas or opinions formed in the mind. – Example sentence: It’s important to challenge negative thoughts and replace them with positive ones.
Relax – To make or become less tense or anxious. – Example sentence: Listening to calming music can help you relax after a busy day.
Control – The power to influence or direct people’s behavior or the course of events. – Example sentence: Learning to control your breathing can help you stay calm in stressful situations.
Negative – Harmful or bad; not positive. – Example sentence: It’s important to avoid negative self-talk and focus on what you can do well.
Present – The period of time now occurring. – Example sentence: Practicing mindfulness helps you stay focused on the present instead of worrying about the future.
Music – Vocal or instrumental sounds combined to produce harmony and expression of emotion. – Example sentence: Many people find that listening to music helps improve their mood and reduce stress.
