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Coping with Anxiety: A Guide for Kids and Teens.

Updated: Sep 13, 2023

Anxiety is a feeling everyone has sometimes. It's like having a little worried voice inside you. But don't worry! This guide will help you learn simple and effective ways to cope with anxiety so you can feel more in control and confident.

Chapter 1: Understand Your Feelings

1.1 What is Anxiety?

- Anxiety is when you feel worried or scared about something, even if it might not happen.

- It's okay to feel anxious sometimes. Everyone feels this way at some point.

1.2 Recognise Your Anxiety

- Notice how your body feels when you're anxious: fast heartbeat, shaky hands, tight tummy.

- Pay attention to your thoughts. Are they mostly negative or scary?

Chapter 2: Breathe and Relax

2.1 Deep Breathing

- Breathe in slowly through your nose, hold for a count of three, and breathe out through your mouth.

- This helps calm your body down when anxiety makes you feel too fast.

2.2 Muscle Relaxation

- Tense and then relax different muscle groups (like your fists or shoulders) to help release anxiety.

Chapter 3: Talk About It

3.1 Share Your Feelings

- Tell someone you trust about your anxiety. This could be a parent, friend, or teacher.

- Talking about it helps you feel less alone.

3.2 Ask for Help

- If anxiety feels too big, ask an adult for help. They can guide you and get you the support you need.

Chapter 4: Think Positive

4.1 Challenge Anxious Thoughts

- When you have a scary thought, ask yourself if it's true or if you're making it worse than it is.

- Try to replace negative thoughts with more positive ones.

4.2 Gratitude

- Write down three things you're thankful for each day. This helps you focus on good things.

Chapter 5: Stay Active

5.1 Exercise

- Moving your body helps reduce anxiety. You can run, dance, or play a sport you love.

5.2 Relaxing Activities

- Doing things you enjoy, like drawing, reading, or listening to music, helps take your mind off worries.

Chapter 6: Plan Ahead

6.1 Make a To-Do List

- Write down what you need to do and break it into small steps. This makes it feel less overwhelming.

6.2 Take Breaks

- If you feel anxious during a task, take a short break. Do something fun and then go back to it.

Remember, you're stronger than your anxiety! With practice and patience, these techniques will help you manage anxious feelings. It's okay to ask for help when you need it. You've got this!

Or Text: 07711929139 Or Call 01202 830247 or 01305 263285


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