Prayer for anxiety and Prayer against bad thoughts Ways to fight anxiety 7 Psalms to Help Calm Anxiety stress Dear loving God, Sometimes I have, Oh Lord, Terrible thoughts, • Exercise often – this 1. Psalm 121 ∞ I lift up my eyes to the That run through my head. creates endorphins, hills. From where does my help Let me hear you. come? My help comes from the Do you see me, dear Lord? which increase positive Lord, who made heaven and earth… (v. 1-2) My soul is weary. Do you see my struggle? feelings. You are mighty, 2. Psalm 116 ∞ The Lord preserves the simple; when I was brought low, he Worry, fear, and doubt, You are strong, • Laughter – it really can saved me. Return, O my soul, to your help. Read a funny book, rest; for the Lord has dealt And you love me. bountifully with you. (v. 6-7) Surround me, watch a funny cartoon, Set me free Lord! talk to a friend that 3. Psalm 103 ∞ For as high as the On every side. Remove the bad thoughts, heavens are above the earth, so always makes you laugh great is his steadfast love toward That torment me. those who fear him; as far as the etc…. east is from the west so far does he Cast the enemy out, remove our transgressions from us. My mind and my lift. • Set a daily goal – this will (v. 11-12) Yet your sweet mercy Let no attack, deceit, keep your attention 4. Psalm 27 ∞ The Lord is my light and Cannot be held back my salvations; whom shall I fear? Or contamination, focused on the goal for The Lord is the stronghold of my life Affect me any more. the day. of whom shall I be afraid? (V. 1) From those that cry out to you, For I have been, 5. Psalm 34 ∞ The Lord is near to the • Learn how to sidestep brokenhearted and saves the Hear my cry. Washed clean, negativity. crushed in spirit. (V. 18) By the blood of the Lamb. 6. Psalm 40 ∞ As for you O Lord, you Your mighty Spirit. • Set a routine and stick to will not restrain your mercy form me; your steadfast love and your Let me trust in your mercy. Protects me always. it. Set filler activities for faithfulness will ever preserve me! All victory is yours alone. when you have less (v. 11) Free me from anxiety and stress. Dear loving Lord. homework to do. 7. Psalm 62 ∞ For God alone, O my soul, wait in silence, for my hope is That I may find rest Clear my mind, from him. He only is my rock and my • Practice deep breathing salvations, my fortress; I shall not be Bring rest to my hear, so you can call on it shaken. On God rest my salvation In your loving arms. With the sweet caress, and my Glory; my mighty rock, my when you are feeling refuge is God. (v. 5-7) Amen. Of you loving grace. anxious. Read more at: In Jesus’ holy name, https://tmsss.co.uk/beyond-medication-how-to-get-relief- Feelinfab.com from-anxiety/ www.livingfreeindeed.com Amen.
Prayerforanxiety.com Journaling for Anxiety, Physical Ways to Lower Anxiety: Depression & Stress Hobbies That Will Reduce Anxiety Calm Anxiety 1. Breathe – take full deep breathes and Make You Feel Better 2. Get moving – get frequent regular Websites to check out on how with H.A.L.T. exercise and why to journal ______3. Sit still and focus on how to relax • This is a web sight called 1. Coloring The H.A.L.T. acronym stands for and ground yourself. verywellmind is deals with 2. Hanging Out with Animals Hungry, Angry, Lonely, and 4. Distract yourself – help others, information on stress Tired. Each one triggers a play a game, listen to music to management addiction and 3. Meditation something else that requires your self-improvement. It will take 4. Hiking mental or physical reaction concentration you through the steps of that resembles anxiety – and 5. Taking regular walks/meditative walking 5. Get in shape – not a quick fix, but starting a journal and why you each one is within your control. a long-term goal that will help should journal. 6. Writing/Journaling https://tinyurl.com/y5lcrvsd H.A.L.T. is a handy tool you. 7. Embroidery, cross stitch, knitting, crocheting for maintaining calm and Mental Ways to Lower Anxiety: • From an article in Psychology 8. People Watching 1. Educate yourself – it’s hard to Today titled “HO to keep a avoiding anxiety. After panic battle something you don’t Though Diary to Combat 9. Taking care of nature – Gardening/Yard attacks tortured me for three understand. Anxiety” work https://tinyurl.com/y23p2gc9 long years, I became aware of 2. Use the stop sign – imagine a big 10. Doing a Puzzle what was happening in my stop sign in hour head when you • University of Rochester 11. Yoga body and learned to avoid start to have anxious thoughts Medical Center Health 12. Acting Like a Kid Again – Play 3. Network – talking with others can Encyclopedia “Journaling for triggers. When I felt myself on help and may give you additional Mental Health” Short, sweet 13. DIYing your own ____ (sugar scrubs, bath the edge of panic, I’d run down strategies and simple, the benefits of bomb, cookies, etc) the checklist and immediately 4. Set aside a worry time – all a few journaling and how to. 14. Creating Music Playlists https://tinyurl.com/ydfgke6d take action to fix one of the minutes each day at a set time 15. Photography – even if you don’t have a where you give yourself fancy camera. Use your cell phone and four possible causes. Taking • An article from WebND “How some free editing apps. permission to worry. You can only Writing in a Journal Helps action was empowering and worry at this time. It will become Manage Depression”. 16. Swimming and/or water aerobics. grounding. It also calmed the Discusses how it a chore thus making you worry 17. Embrace your inner Artist. Yes we all have anxiety. less. helpshttps://tinyurl.com/y4yn one. Just find what yours likes to do. dggs 5. Affirmation – use positive Learn what your triggers are affirmations each day to help you • https://tinyurl.com/y696z2sx and how to stop them. stay strong, brave and confident. Lovelyrefinement.com • https://tinyurl.com/y4lgr5k8 Additudemag.com 25 Positive Affirmations For Anxiety 10 Christian Quotes I am a strong, independent person. Favorite Songs to that will Quiet Your Breathing in, I calm my body; breathing out, I smile. Calm Anxiety by There are no mistakes, only lessons to be learned. I did Calm Anxiety Anxious Heart the best I could. • Hammock “Tape Recorder” Doing a Brain Dump 1. “The secret is Christ in me, not me in a I am prepared for change. I am strong. different set of circumstances.” I am capable of solving any problems that face me. • Drew Holcomb and the Neighbors 2. “Leave it all in the Hands that were wounded “Hourglass for you.” Anxiety might make me feel uncomfortable, but I am in charge of my mind and body. • Cary Brothers “Ride” 3. “Today is mine tomorrow is none of my business. If I peer anxiously into the fog of the This too shall pass, and I can stand this. • Bon Iver “Holocene” future, I will strain my spiritual eyes so that I will not see clearly what is required of me I have the power to stop this. I’m not talking about ridding now.” • This Will Destroy You “Quiet” your brain of useless test facts I will make this happen. 4. “If you believe in a God who controls the big • Jon Hopkins “Campfire” or gossip; I’m talking about thing, you have to believe in a God who I am relaxed; I am calm. cleansing your mind of all the controls the little things.” I am attracting positive energy into my body. • Coldplay “Midnight” (Kygo Remix), unnecessary garbage that it “Strawberry Swing” 5. “God never denies us our heart’s desire I'm strong and can persevere. stores. People store up except to give us something better.” unnecessary memories. In My anxiety does not control me. • Solar Fields “Leaving Home” 6. God’s work done in God’s way never lacks some situations, that God’s supply.” is extremely beneficial; yet in I will only allow healthy things in my life right now. • Ray Lamontagne “All the Wild Horses” 7. “If all struggles and sufferings were others, it can be harmful. It is I can overcome my fear of anything and everything and • Tycho “Dive Album” Full Album the breeding ground eliminated, the spirit would no more reach live life courageously. maturity than would the child.” I can take things one step at a time. for destructive negative • Heavy Rain wit Rolling Thunder thinking that leads to 8. “..the deepest spiritual lessons are not I've survived this before; I'll survive now. Sounds of Nature unhealthy levels of anxiety. Try learned by his letting us have our way in the end, but by his making us wait, bearing with I'm actively taking steps to reduce my anxiety. this before bedtime to release us in love and patience until we are able to • The Dead Kennedy’s “Holiday in honestly pray what he taught his disciples to I'm courageous and can make it through. Cambodia” all your worries: Say your fears pray: Thy will be done.” out loud. Negative, unrealistic I am in control of my thoughts and my life. thoughts take up too much 9. “When obedience to God contradicts what I • Tonics Album “Lemon Parade” think will give me pleasure, let me ask myself This is only temporary. space. Dump them and make if I love him.” • Artists Mark Isham and Max Richter room for happiness, joy, and My challenges bring me better opportunities. beauty. 10. “of one thing I am perfectly sure: God’s story • Andra Day “Rise Up” never ends with ‘ashes.” I have made it before, and I will make through again. additudemag.com Add your songs to the back. https://www.livingfreeindeed.com/2018/03/09/1 I'm attracting positive energy in my body 0-elizabeth-elliot-quotes-quiet-anxious-heart/ 30 Things to Ease Anxiety and Panic 5 Calming Websites for When you’re How to get Motivated Attacks • EFT Tapping For Feeling Anxious 1. Listen to music that will help you control your breathing. Songs that are about 60 1. Live Kitten Cams explore.org When you have Anxiety bmp. & Depression 2. Play with a toy that engages your senses. • What better way to relax then hanging out with Stress & Anxiety little kittens? This website lets you watch kitties being kitties from a live camera feed at Kitten 1. Take Baby Steps – by 3. Use grounding techniques. Rescue Sanctuary in Los Angeles, California. If you (somehow) would rather watch something else, setting small goals and 4. Do yoga or visualize yourself doing yoga. (Detailed the site also has other animal and scenery live feeds. Click on the Zen Cams link. taking baby steps we 5. Play with putty. ensure success and 6. Reread a book you know well. Exercise Guide) 2. Silk weavesilk.com success leads to more 7. Concentrate on a funny cartoon. • Silk is a calming, interactive site which lets you success. easily create unique neon drawings on a dark 8. Have a mantra you can repeat to yourself. background with your mouse. It’s beautiful, • EFT is a way to simple, and so fun to do! 2. Start with 1 goal – work on 9. Use a breathing app like Relax Lite to help control your breathing. one goal at a time. Again 3. My Noise mynoise.net 10. Make something. baby steps. use acupressure • MyNoise.net is a huge collection of high-quality 11. Chew gum. sounds including nature, voices, industrial sounds, drones and more. I sometimes also like to use this 3. Carve out the same time 12. Write down whatever might’ve triggered your attack for future reference. site to fall asleep, or to focus when I’m studying. each day – to develop on yourself to My favorites for calming anxiety are the cat purr, 13. Call someone you know can calm you down. rain noise, and fan noise. habits that will stick the more routine they are the 14. Talk yourself through it out loud. help with a 4. Rainy Mood rainymood.com better. So if you can stick 15. Cuddle with an animal. • Plays a gentle thunderstorm to help you relax and to a time schedule it will sleep. You can listen for as long as you like. 16. Find some cold air. variety of help. 5. Calm donothingfor2minutes.com 17. Say the alphabet backwards. 4. If it’s hard to get going 18. Blow on your thumb. things. • Has a 2 minutes timer. You just relax and listen to the wave. You can reset the timer for two more start with just 5 minutes. 19. Use the R.A.I.N. method – Recognize, Allow, Investigate, and Not let it define you. minutes as many times as you like. Usually getting started is 20. Treat panic attacks like waking up from a nightmare. 6. Soundrown soundrown.com the hardest part. Once • Go to this web you get started you’ll keep 21. Wear rings that you can fiddle with when an attack sets in. • Has a ten different sounds you can play. You can play the sounds individually or combine them. going. 22. Find a breathing technique that works for you. Soundrown was created to help individuals like site to learn you, relax and focus while you work on your daily 23. Touch things with different textures. tasks or creative aspirations. Brought to you by a 5. Make a commitment to small and passionate group, interested in creating changing your bad habits 24. Watch a soothing episode of “How It’s Made.” how. an experience for everyone to enjoy. to good habits one step at https://www.rose-minded.com/post/2017/11/25/5-calming-websites-for-when-youre-feeling- 25. Read up on anxiety and panic attacks. anxious a time, one goal at a time, 26. Treat an attack like an annoying brother who won’t stop pestering you. • https://tinyurl. 5 minutes at a time. 27. Play repetitive phone games. 6. Write it all down. You are 28. Give your attack a name and a face. more likely to stick with 29. Color or try a coloring app. com/y4muoq2p something if you write it 30. Try to sit with the fear and remember that it will pass. It’s OK to not by okay. down. 4/7/8 Breathing Grounding Technique Look around you. Find; 5 things you can see, Breathe in for 4 seconds. 4things you can Hold your breath for 7 touch, seconds. 3 things you can Exhale for 8 seconds. hear, 2 things you can Do this a few times. smell, It causes a shift in your nervous system from a 1 thing you can sympathetic to a taste parasympathetic This is called response. grounding. It can help
Additudemag.com when you feel like you have lost all control of your surroundings. From Mommy Chat Calm Anxiety by Calm Anxiety by Giving Calm Anxiety by Calm Anxiety with Trashing Your Anger Yourself a Timeout Trying Restorative Present-Moment Yoga Poses Mindfulness
Anger is an intense — and When you find the poses common — emotion that that work for your body, you can lead to anxiety. We feel Know when to stop the clock will discover that restorative Anxiety packs a 1-2 punch: first anger not only in the mind, and take a timeout. When life body panic, then mind panic. but also in the body. This goes at a fast pace, it’s easy to yoga will calm your nervous Fear follows you wherever you out-of-control emotion get caught up in the motion, system, lower your blood go. But, wait! There is an causes high levels of especially when you’ve got a pressure, and regulate your escape route: present- anxiety — and maybe also busy schedule. Our fast heart rate. Learn the poses moment mindfulness. To behavior you later regret. brains can handle a lot, but when you are feeling calm. become mindful that the The next time you start to sometimes we get Find poses that allow you to present moment is all that feel your blood boil when overwhelmed. Anxiety matters, repeat this mantra: things aren't going stretch your muscles gently happens quickly. Be aware and and that comfort you. “[Breathing in] I am in according to your script or get ready to hit the buzzer. the present moment. you feel you were treated Take a walk outside or grab a Restorative yoga will allow you [Breathing out] I feel calm.” unfairly, remember that cup of hot chai tea and smell to let go of your anxious You really can control anxiety your anger harms the spices; just do something thoughts and experience a by steering your thoughts in you when you allow it to to stop the pace temporarily. peaceful state of deep the direction you lash out. Write down your Refresh and renew relaxation. desire. Mindfulness makes you feeling on a piece of yourself throughout the day. the captain of your ship and paper, then rip it up and Google restorative yoga poses the navigator of your thoughts. throw your anger in the to find ones that might work trash along with your for you. https://tinyurl.com/y5eo9fw2 words. additudemag.com Additudemag.com additudemag.com additudemag.com Sample Drawing • Remind yourself Techniques to Calm the Anxious of the things Mind that you can www. Mindfulartstudio. and cannot com control.
1. Drawing Lines
2. Drawing Circles TED Talks for Books About Anxiety • “The Anxiety and Phobia Workbook 6th Edition” is an interactive book written for individuals with phobias, panic attacks, or anxiety symptoms that prevent them rom living their life as they wish. Written by Edmund J. Bourne, PhD, this workbook has sold over a million copies. • Angela Cebrano – Confront • Readers can expect to learn breathing techniques to use for relaxation, to find fear like a warrior education on how exercise and nutrition can be used to manage anxiety, and to discover • Dawn Huebner – Using how to deal with negative self-talk. Cognitive Behavioral Therapy to overcome • “A Mindfulness-Based Stress Reduction anxiety Workbook for Anxiety” written by three experts aims to explain how to implement • Allison Sommer –Obsessive the practice effectively. Compulsive Disorder and intrusive thoughts. • “The 10 Best –Ever Anxiety Management • Jordan – high functioning Techniques” Concrete research based action anxiety steps to take to relieve your anxiety. • Oliva Remes – What is it like to live with anxiety and how to deal with it
https://www.radicaltransformationproject.com/ted- talks-about-anxiety Use Positive Self-Talk https://tinyurl.com/yyukn • 12 Why it works; mv6 There is a lot of information 1. Increases self-esteem. on this site for using art and 2. Improves motivation. art journaling to help 3. Curbs negative emotions. depression and anxiety. 4. Helps with physical health. 5. Develops resilience. 6. Reduces stress. 7. Encourages taking risks. 8. Serves as a life-long coping strategy. 9. Helps you achieve your true potential. Ways to use it. Create positive self-talk messages to use by; 1. Making a flip book. 2. Using a chicken ring and make flash cards. 3. Use a flashcard app and create a deck with positive self talk messages. 4. Use Google slides to make a slide deck with positive self-talk messages and pictures.
https://www.thepathway2success.com/why-positive-self-talk-is-worth-it/
https://mindfulartstudio.com/art-journaling-for- anxiety-dwelling-in-the-mystery/ • https://livewellwithsharonmartin.com/re duce-anxiety-grounding/ How to make a calm down jar: 17 DIY calm down jar recipes. https://www.merakil ane.com/how-to- make-a-calm-down- jar/ • Prayerforanxiety.stfi.re Thedailypositive.com