Make time for worries

by Admin

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Posted on 15-12-2022 05:33 PM

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It’s hard to stop worrying entirely so try planning regular worry time. This can help to stop your worries from taking over at other times. Set aside 10 minutes each day to think about your anxieties or write them down.

Set 10-30 minutes aside each day to focus on your worries, this could be first thing in the morning or later in the evening. When it’s time to focus on your worries, write them all down, big and small. Try to think of as many worries you have as possible. Decide which worries are the biggest, and write down some ideas of small things you could do to help with it the next day. This could be telling someone about it, or doing something to help. For example, if you’re worried about the amount of homework to do, planning to do some of it tomorrow.

Face the things you want to avoid

Much like dunking your face in cold water, dr. Potter suggests putting something frozen on parts of your body like your cheeks or under your collarbone. (it can help to wrap it in something like a dish towel to avoid putting something too cold on your skin for too long. ) she also suggests simply holding ice in your hand as an alternative.

learn breathing techniques for stressful moments when you start feeling anxious where your heart starts racing and you feel dizzy, do a deep breathing exercise. Breathe in for four seconds, hold it for four seconds, and breathe out for eight seconds. Do this at least five times or however long it takes to feel better. This focuses your attention on your breath and takes your mind away from your anxious thoughts. Plan out your day for a greater sense of control even planning out what you're going to wear the next day and what you're eating for breakfast can give you a better sense of control over your situation.

Spending time outside is good for your physical and mental wellbeing. It can help improve your mood and reduce feelings of stress. We know not everyone will be able to easily spend time outdoors. For example, you might not have access to a garden, or your lung condition might make it difficult to get outside easily. You can still reap the benefits of being outside by increasing the amount of nature in your everyday life. This could include growing a houseplant, planting vegetables, or listening to natural sounds like the ocean or rainfall. Read more about how nature benefits our mental health on the mind website.

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