How to write up an in case of anxiety plan

We've been talking in recent podcasts about the benefit of making your own anxiety first aid kit. In this podcast, we're talking about making a plan to keep at home for supporting yourself through anxiety flares. We will be covering what to put on your plan and why keeping it somewhere where everyone can see it is helpful for your family members and friends to know how to support you on difficult days.

Download this episode (right click and save)

 

For those suffering from chronic illness, like fibromyalgia or chronic fatigue, support groups often recommend writing up an action plan. This can be very helpful for anxiety sufferers too.

How it helps

When anxiety strikes we are sometimes too overwhelmed to know how to help ourselves. Like an Anxiety Slayer first aid kit, an action plan serves as a clear reminder of the things you need to do to feel calm and safe again.

 

Some ideas to write on your plan

  • Ask for help
  • Take all pressure off yourself
  • Stop and rest
  • Do you need to eat?
  • Make a warm calming herb tea
  • Take some rescue remedy
  • Do some EFT Tapping 
  • Practice five minutes calming breathing exercise
  • Follow a guided relaxation

Stick your plan somewhere prominent in your home where everyone can see it.

You don't have to do everything on your plan! The idea is to have it there for the times when you feel overwhelmed by anxiety to remind you to do one or two of the items on your list.

 

Some of the things in this list can be offered by your family members. For example, someone could bring you a glass of water with some Rescue Remedy in it, or help you get comfortable with a pillow or blanket, sit with you, or make you a relaxing tea.

Tip: add some favorite teas to your care list and keep some in a little tin nearby so someone can bring you a cup of comfort.

 
disclaimer

The information provided on the PsyWeb.com is designed to support, not replace, the relationship that exists between a patient/site visitor and his/her health professional. This information is solely for informational and educational purposes. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Neither the owners or employees of PsyWeb.com nor the author(s) of site content take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading this site. Always speak with your primary health care provider before engaging in any form of self treatment. Please see our Legal Statement for further information.

PsyWeb Poll

Are you currently taking or have you ever been prescribed anti-depressants?
Yes
50%
No
50%
Total votes: 3979