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4 ways to calm yourself when feeling anxious

Here's some things you can do when you're feeling anxious.
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1. Write your worries down
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Write your worries down and work on these worries with a trusted friend or family member. Try looking at positive ways to overcome your worries and concerns.

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2. Thoughts, feelings and behaviour cycle
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  • Think about what makes you anxious
  • How does it affect your feelings and thoughts?
  • How does it affect your behaviour?

Have a look at Tom’s story.

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3. Deep breathing…
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Deep breathing will help you to manage the uncomfortable physical effects you’re feeling. Try controlling your breathing and counting to 10.

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4. Mindfulness
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Give yourself time to focus your energies on the here and now, and don’t spend too much time worrying about the past or the future.

Distraction techniques can also be really helpful. For example, if you are inside, head outside for a while, or if you’re sitting alone in your bedroom, go downstairs and spend time with your family or make a cup of tea.

how to get help

If anxiety gets to a point where you feel it’s impacting a lot on your daily life, this maybe the time you seek medical advice by speaking to your school nurse or GP. You can also have a look at the links below for further information.

Cross Hatch

take action

  • Acknowledge what’s causing your anxiety
  • Set challenges to tackle your anxiety
  • Utilise coping strategies

Find help in your local area

Find help in your local area

Find out what services are available to you in your area. Remember your school nurse is always there to give you confidential help and support.