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Anxiety Self-Help

 

QUICK TOOLS FOR SUPPORT:

Calm.com    website and free app with music, nature imagery, guided breathing (free)  (On the website, just click on one of the nature scenes on the right side to get quick access to calming imagery)   iphone/android

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)

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 (shavasana)

“Chatting With Your Anxiety” exercise  — The Mindful Hub

Pacifica app (anxiety, stress and depression relief)   (basic app is free and has many good tools such as goal-setting, breathing techniques, mindfulness meditations, mood tracking, cognitive behavioral therapy tools, and also online support groups; there is also a premium app for a monthly fee)  Start with the Guided Paths “The First Week” as a good introduction to the tools on this app.

SAM app (Self-Help for Anxiety Management; free)

Virtual Hope Box app (free)  iphone/android

Worry Box app (free)   android

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

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 Millenials 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