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Anxiety

 

QUICK TOOLS FOR SUPPORT:

 

SAM app (Self-Help for Anxiety Management; free)  Download this free app quickly and click on “Help for anxiety NOW’ for panic support.  Has many useful anxiety management tools; start with “Self-Help with SAM” to create your own personalized “My anxiety toolkit”.

Calm      Website and app with relaxing nature videos and guided meditations for stress management.   On the website, just click on the mountain icon on the bottom right of the screen to choose one of many relaxing nature scenes (mountain lake, ocean sunset, rainy forest and more).  Sign up for a free account and get access to some of the meditations, such as 7 Days of Calm, 7 Days of Managing Stress, 7 Days of Calming Anxiety, 7 Days of Sleep, 7 Days of Gratitude.  Access to more meditations with paid subscription.  Also has “Sleep Stories” — soothing the mind with stories to help you drift off into deep sleep (most with paid app).

Pacifica app  Basic app is free and has many good tools such as mood tracking, tracking daily health habits, and lots of free meditations:  Breathing exercises, mindfulness meditations, tools to calm down, support for stressful situations, and tools for inner strength; also online support community.  Premium app has more meditations, and cognitive behavioral therapy tools.  Start with the meditations under “Activities” or the Guided Paths under “Learning.”

How to Stop a Panic Attack  — Dr. Julie Smith (youtube video)

A Breathing Exercise to Calm Panic Attacks

4-7-8 Relaxing Breath   (Harvard MD Dr. Andrew Weil)

Shine Text    Sign up to get a daily self-affirmation text sent to your phone.

Anxiety Relief Healthjourneys.com  Guided imagery CDs and downloads available for purchase “Guided Meditations for Help with Panic Attacks”  “Relieve Stress” etc.

Podcast — Self-care techniques including “Soft Belly Breathing”  The Center for Mind-Body Medicine

Self-Compassion exercises and guided meditations    Kristin Neff

Change to Chill    Ways to chill, get perspective, learn mindfulness.  From Allina Health.

Resiliency Skills University of Michigan

Sitting Together   Free meditation downloads and handouts

Guided Deep Relaxation — yoga (savasana)

“Chatting With Your Anxiety” exercise  — The Mindful Hub

Virtual Hope Box app (free)

Worry Box app (free)

Headspace app

 

UNDERSTANDING ANXIETY AND DEVELOPING COPING SKILLS:

Anxiety & College      Handout by one of CWC’s college counselors on anxiety and college students.  Summary of self-care for anxiety.  A good place to start.

Stories about Anxiety — The Mighty.com

Anxieties.com    Free help / coping skills for panic, generalized anxiety, social anxiety, obsessive compulsive disorder, phobias, and PTSD

Anxiety Coach  “The Anxiety Trick”

ULifeline’s Anxiety Support Page

Half of Us Anxiety Page

Are you anxious?  You are in good company.  Huffpost article.

Tips for Beating Anxiety    Belleruth Naparstek

The Year of Living Anxiously   Some of the most common mistakes that aggravate anxiety — Dr. Henry Emmons

Antidotes for Anxiety    Hallowell

Mindful Hub     Well-being through mindfulness

College Students and Sleep   SUNY Geneseo

8 Habits that Make Millennials Stressed, Anxious and Unproductive

Wellness Recovery Action Plan Toolbox

How Quitting Smoking Can Help You Deal With Anxiety

Anxiety and Depression:  Which supplements can I take to help treat these?  Dr. Henry Emmons

The 10 Best-Ever Anxiety Management Techniques:  Understanding How Your Brain Makes You Anxious and What You Can Do to Change It   Margaret Wehrenberg book on Amazon

Getting Started with Mindfulness   Mindful Magazine

Local, in-person support groups