TIPS TO REDUCE ANXIETY FOR TEENS
1. Don’t compare yourself to others
Remember social media isn’t real life, what you see on social media isn’t really what is going on behind the scenes. In fact a lot of social media stars are anxious because they feel the pressure of constantly looking good and preform for their audience. Take everything you see with a pinch of salt.
2. Notice the words you tell yourself
Stop saying negative things to yourself – would you speak to your friend like that? No of course not – so don’t talk to yourself like that then! Every time you notice yourself saying negative things imagine a cartoon character speaking those words to you – yoda or Bart Simpson for example. Suddenly the words don’t seem so bad, you can even laugh about what is being said.
3. No one is perfect
OK you see the most popular girl at school, excelling in their studying, the lead in the school play, first team hockey, but just remember we can’t be brilliant at everything. I’m sure there is something you are much better at than her.
4. Everyone makes mistakes
Yes even that popular girl from school! We make mistakes, we learn, we build resilience. Its how you cope with the mistakes that makes the difference. In fact the more mistakes we make the more we can learn and do better next time.
5. You are enough – love yourself is the most important thing you can do
Repeat 100 times a day – I LOVE MYSELF. The more you say something the more you will eventually believe it – (Its neuroscience!)
6. I am…What ever follows I am, follows you
I am stupid, I am rubbish at football, I am fat.
I am good at maths, I am good at running. I am feeling good about myself today.
Which sentences make you feel better. So put positive words after I am.
7. People are more concerned about what you think of them
Rather than what they are actually thinking of you.
8. Focus on breathing
This is proven to relax the nervous system. It helps with reducing anxiety, it helps manage stress and improves focus.
Box breathing – Breath in for a count of 4. Hold for 4. Release your breath for a count of 4 and hold for 4. Repeat until you feel calmer.
9. Get out in nature
Nature is also proven to improve your mood and lower anxiety. Even if you live in a city there are parks and green areas you can get to. Just spend 10 minutes in nature will calm your nervous system.
10. Play some music you love
Music has a great ability to increase your vibrations. Put on your favourite song- loudly and sing along.
11. Dance
Movement moves energy through you – if you are feeling upset or sad, then move to your favourite song. This moves the negative energy and it then gets released. Have you noticed if a gazelle being chased by a lion and he escapes – then you see he is shaking. Well that is him getting rid of the excess adrenalin in him. As humans we never do this and then the negative energy gets stored in our body. Had an argument with someone - Shake like a gazelle!
12. Have a wobble journal
When ever you do something great and amazing, something you are proud of, then write it down in your wobble journal. So next time you feel anxious or stressed you can flick open your wobble journal and celebrate everything you have achieved.
13. Brain dump
Feeling annoyed about something or upset, then grab a journal or paper and write everything down. By doing this it clears your mind and you will find you are not constantly thinking about that scenario any more.
14. Phone a friend
Is there a best friend you can call, or a family member if you are feeling a bit down, or anxious. Just having a quick chat can lift your mood instantly.
15. Tapping on collar bone
By tapping on certain points of your body it sends calming signals to your brain. The collar bone is linked to the Chinese meridian point that boosts confidence and clarity. (Anywhere on your collar bone is fine – on any side – often if you feel around for a tender spot, then tap there.)
16. Change the wording you use around anxiety
By using the phrase ‘my anxiety’ this then becomes your identity – who you are, part of what makes you, you. However this isn’t who you are, you are just someone who has anxiety, there is a different. Distinguish the difference. You weren’t born with anxiety, it is something that has developed over time.
Instead of saying ‘my anxiety’ change it to ‘I am someone who occasionally has anxiety’
17. Palm technique
Feeling stressed or anxious about a certain scenario?
Then think about something that makes you happy; it might be that concert you went to, a holiday, your pet. While you are thinking of that happy thought, place the middle finger into the palm of the same hand. Hold for a few seconds while you breath. Then release. Next time you are in a stressful situation, place the middle finger into your palm and breath and it will take you straight back to that happy thought, calming you down.
18. Practice gratitude
Gratitude instantly raises your vibration. It doesn’t have to be really big things you are grateful for either. Gratitude for small things can also raise your mood. That piece of cake someone gave you earlier. That movie you enjoyed. The walk you did with your family. The blossom on the trees.
19. Spend time with your pet
By being with animals is has been proven that it calms your nervous system. It also releases oxytocin in your brain which is a feel good chemical. (No pet – watch some animal videos on social media – guaranteed to make you laugh!)
20. It’s 10% of what happens to you and 90% of how you react
Negative things happen to us, its how you handle that negative event that makes us different. Do you know someone who is constantly moaning about how everything is going wrong for them. Things do go wrong – but it is your attitude to it that will set you apart from other people.
FINALLY….What brings you happiness? Your best friend, listening to music, exercising, your pet. If you are feeling particularly anxious gravitate to things that make you feel better about yourself.
