Anxiety

Results Days can be stressful, it can help to understand how the day works and what to expect.

See the resources at the bottom of this page that may help you to navigate the day.

Create your safe place. Use your imagination and find a space inside your head that is calming, that sounds and smells good.

5,4,3,2,1 grounding exercise. Think of the following things and it helps you refocus and calm down: 5 things I can see, 4 things I can feel, 3 things I can hear, 2 things I can smell,1thing I can taste.
Download the Take a Break! poster here.

4-7-8 Breathing. Take a deep breath in for a count of 4. Hold your breath for 7 seconds. Breathe out for a count of 8 seconds. Repeat this at least 3 times. Maybe when breathing in think of inhaling good and positive vibes. On exhaling get rid of the bad vibes in your life. Even just taking 3 big slow breaths helps regulate your breathing and helps you become calm.
Download the 4-7-8 Breathing poster here.

Go for a walk. The combination of exercise and fresh air works wonders for feeling better.  Enjoy the sounds, sights and smells of nature. Click here to visit the exercise page.

Do something you want to do – watch a movie; enjoy some pizza. Enjoy some chill time!

Let yourself go! Put on some tunes – loud; and dance and sing.

Engross yourself in a good book or some colouring shutting out any problems or worries you may have.

Talk to people. Talk to friends and family if something is causing you heightened anxiety. Check out some local services at the bottom of this page.

If you’re feeling hurt and stressed and anxious by what has been happening, try some of these muscle exercises to help you relax

• Hands – clench one hand tightly for a few seconds as you breathe in. You should feel your forearm muscles tense; then relax as you breathe out. Repeat with the other hand.
• Arms – bend an elbow and tense all the muscles in the arm for a few seconds as you breathe in; then relax as you breathe out. Repeat the same with the other arm.
• Shoulders – raise your shoulders as high as you can as you breathe in; then relax as you breathe out.
• Neck – press your head back as hard as is comfortable and roll it slowly from side to side; then relax.

Children and young people in the Wakefield District have compiled a list of ideas to help manage anxiety.
Download the 10 Top tips for coping with anxiety here.