Anti anxiety tools
Published by Gretchen Netterfield at Smashwords
Copyright 2011 Gretchen Netterfield
Thank you for downloading this free ebook. Although this is a free book, it remains the copyrighted property of the author, and may not be reproduced, copied and distributed for commercial or non-commercial purposes. If you enjoyed this book, please encourage your friends to download their own copy at Smashwords.com, where they can also discover other works by this author. Thank you for your support.
Contents
Chapter four: Begin again mantra
Chapter five: Links and resources
Chapter one: Be present
The anti anxiety ebook provides you with simple and effective tools to distract yourself from worry or anxious thoughts. The more you practice them the more it will strengthen your belief in your ability to cope with panic or anxiety attacks in any situation.
The tools are also helpful if you are attempting to change old habits such as smoking. While quitting the exercises are especially helpful to combat cravings. The tools can also be used as an anger management technique.
Self soothe techniques can be used as preparation for the difficult and emotional work on trauma related issues. These exercises allow you to return to the present rather than getting stuck in a traumatic memory and help with disassociation related to PTSD. The next time you find yourself starting to drift into the vicious cycle of negative or anxious thoughts try doing the following.
Name three things you can hear.
Name three things you can see.
Name three things you can touch.
Name three things you can smell.
Keep doing it until the cycle of anxious or worry thoughts is broken. The same pattern of thinking that keeps you focussed on negative things can also be used to keep you focussed on the present. The more comfortable and capable you become of breaking the cycle the less power the thoughts and worries have over you.
Chapter two: Self soothe
Anxiety and panic attacks keep you focussed on your racing heart or shortness of breath. Learning to self soothe means focussing away from the things that are causing you to escalate. It works because it’s so simple.
List the colours you are wearing.
List the objects around you.
List the cities that begin with the first letter of your name.
List names that begin with the same letter as yours.
Chapter three: Gratitude list
The gratitude list can be used to encourage positive thinking to combat depression symptoms and low self esteem. It is an introduction to the concept that what you think determines how you feel. The gratitude list is most effective if a specific time is designated to work on the list. Such as last thing before bed or before breakfast. It’s easy to get into the habit of pessimistic or negative thinking but what we forget is it’s just as easy to get into the habit of refocusing towards the positive aspects of our life.
Make time every day, you only need five minutes, to make a list of the things you are grateful for. The list doesn’t need to be made up of momentous things or events. It’s often the small pleasures and gifts that give us the greatest joy. The purpose of the list is to not let those events pass you by. Therefore, shift your awareness to the positives in your life. Try it every day for a week and see if it makes a difference to the way you feel.
For example I am grateful:
I shared a laugh with my friend on the phone.
The sun is shining.
I found a great book in the library.
I put on my favourite shirt today.
Chapter four: Begin again mantra
The following can be used as a mantra or affirmation to replace negative thinking or calm anxious thoughts. It is particularly useful for changing entrenched habits or overcoming addictions. It is also useful for coping with loss and grief. Be saying the mantra you are giving yourself permission to be kind to yourself and proving to yourself that you hold the power to reduce anxiety and worry.
With every breath
With every step
With each new day
I can begin again
Chapter five: Links and resources
Beyond Blue the National Depression Initiative
Other Hope Resources found at the hope choice website
Hope Challenge – For counsellors. The eBook contains tools and resources that are:-
Client centered and strengths based
Easy to apply and incorporate into your practice
Written in non jargon easy to understand language
Practical
Not expensive
Comprehensive
Adaptable to the needs of your client
Hope Challenge for the workplace The PowerPoint presentation can be used in therapeutic groups or in non clinical work groups. This resource is a practical way to shift the workplace environment away from pessimism and negative thinking.
Hope kids – For teachers This eBook provides:-
Step by step exercises to explore hope and positive thinking
Group activities that are appropriate for use after distressing events such as natural disasters
Easy to apply and simple tools to make hope real
Examples to prompt discussion in each section
Ideas for hope symbols – hope wristbands and hope jewelry
Other books by the author available on kindle and smashwords
https://www.smashwords.com/profile/view/gretch
Hope Challenge – How to let go of fear. Created from over twenty years of combined counselling experience and research this eBook will provide you with tools for change and overcoming negative thinking.
Bank It The "Bank It" eBook is a practical and unique guide to building self esteem muscles in an achievable and realistic way?
Hope for kids Provides a way to explore worries and concerns without letting children dwell on the negative aspects of their life.
Shame to Fame This eBook is a step by step guide to acknowledging and transforming shame. It is not easy but it is worthwhile.
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