Written By:Amber Hollingsworth,LPC

1. Breathing: slow, mindful breathing helps to force the body out of panic and into a calmer state.

2. Grounding: focusing your attention on external things will help reduce anxiety. Ex; counting specific objects, or reading magazine, books, newspaper (avoid subjects that may trigger you).

3. Thought Stopping: recite a soothing saying or prayer of your choice.

4. Avoid Over-stimulation : reduce external stimulation particularly close to bedtime to help assist the relaxation and sleep process.

5. Journaling: this can provide a simple way to connect to your feelings and gain clarity in your thoughts about specific  problems.

6. Containment: remember that feelings are temporary and will pass. This can reduce the time you experience the negative emotion and decrease thoughts of hopelessness.

7. Resentment Box:  write down your frustrations and resentments and get rid of them. You can place them in a box, bury them,  or burn them.  This is a ritualistic way to give over your problems to your higher power or to the universe.

Bonus* Avoid the temptation to allow yourself to go inside your own head and fantasy about what ever it is that's making you worry. I call this going down the rabbit hole. It only fuels the problem. Distract yourself from the thought, and it won't have as much control over you!

Hope For Families Recovery Center for Addiction Counseling

136 Milestone Way

Greenville, SC 29615

P) 864-906-2395

F) 864-670-5320


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