COPING WITH Panic
A Breathing Exercise to Calm Panic Attacks
GROUNDING SKILLS
Four Favorite Tools for Managing Anxiety
BREATHING SKILLS and YOGA
Paced Breathing — “behavioral anxiety medication” on Now Matters Now website for learning emotional management skills
4-7-8 Relaxing Breath (Harvard MD Dr. Andrew Weil)
“Soft Belly Breathing” The Center for Mind-Body Medicine
Guided Deep Relaxation — yoga (savasana)
Yoga With Adriene YouTube channel with guided yoga, includes Yoga for Stress, Yoga for Anxiety, Yoga for Sleep
Restorative Yoga Poses to Support Calm, Focus, and Sleep
ANXIETY MANAGEMENT TECHNIQUES
Tapping Technique to Calm Anxiety and Stress in 3 Minutes
Change to Chill Ways to chill, get perspective, learn mindfulness. From Allina Health.
Resiliency Skills University of Michigan
Anxiety Coach “The Anxiety Trick”
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
A Conversation Guide for the Socially Anxious
Your Anxiety Toolkit podcast/blog from therapist Kimberley Quinlan LMFT
23 1/2 hours: What is the single best thing we can do for our health?
MINDFULNESS AND GUIDED MEDITATION
The Breathing Space by Jon Kabat-Zinn (a 4 minute breathing and mindfulness meditation)
Self-Compassion exercises and guided meditations Kristin Neff
Anxiety Relief Healthjourneys.com Guided imagery CDs and downloads available for purchase “Guided Meditations for Help with Panic Attacks” “Relieve Stress” etc.
Sitting Together Free meditation downloads and handouts
Getting Started with Mindfulness Mindful Magazine
APPS
SAM app (Self-Help for the Mind; 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. 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).
WORRY
Worry & Rumination Workbook Free online resource, cognitive-behavioral workbook.
SOCIAL SUPPORT
Local, in-person support groups
Pathlight Mood and Anxiety Center — free online Anxiety & Depression support group (national organization; open to the community)
Mental Health is Health Anxiety page
Are you anxious? You are in good company. Huffpost article.
UNDERSTANDING YOUR ANXIETY
Three Things About Anxiety Disorder You Should Know video
Rewiring the Anxious Brain video
Transforming Your Relationship With Anxiety podcast with Tara Brach
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.
Anxieties.com Free help / coping skills for panic, generalized anxiety, social anxiety, obsessive compulsive disorder, phobias, and PTSD
SOCIAL ANXIETY
Shy No Longer (for social anxiety) Free online resource, cognitive-behavioral workbook.
PHYSICAL SELF-CARE AND ANXIETY
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
PODCASTS
Anxiety Guru podcast