• Tips to Soothe Anxiety

     

    Get Plenty of Sleep

    The American Academy of Pediatrics recommends the following amounts of sleep per 24 hour periods:

    • 3-5 years old should sleep 10-13 hours including naps
    • 6-12 years old should sleep 9-12 hours on a regular basis
    • 13-18 years old should sleep 8-10 hours on a regular basis

     

    Visualize Yourself as Calm

    • Create an image in your mind of calmness
    • Be aware of tight muscles and intentionally relax them
    • Imagine a positive outcome
    • Keep images of places that make you feel calm and look at them
    • Use calm breathing techniques (in your nose and out your mouth slowly)

     

    Listen to Music

    • Create a playlist of music that helps you relax
    • Consider ocean waves or other nature sounds
    • Keep the volume at a peaceful level

     

    Change Your Focus

    • Play games that require higher level thinking and are peaceful such as Sudoku, word searches, puzzles, or other games that work as a distraction for you
    • Work on a project that makes you happy such as art or a hobby

     

    Make Sure You are Hydrated and Eating Regularly

    Drinking water

    • Hydration cools your body down
    • Water cleanses your body

    Eating Regularly

    • Prevents low blood sugar
    • Provides more consistent nutrients to the body
    • Provides fuel for your brain

     

    Use the 5-4-3-2-1 Technique

    • Look for 5 things around you. It could be anything. Notice the details in the items
    • Touch 4 things and pay attention to how they feel
    • Listen for 3 different sounds or imagine your 3 favorite sounds
    • Smell 2 different things or think of two of your favorite smells
    • Taste 1 thing or imagine your favorite flavor