Tips to Soothe Anxiety

Get Plenty of Sleep

The American Academy of Pediatrics recommends the following amounts of sleep per 24 hour periods:

• 3-5 years old should sleep 10-13 hours including naps
• 6-12 years old should sleep 9-12 hours on a regular basis
• 13-18 years old should sleep 8-10 hours on a regular basis

Visualize Yourself as Calm

• Create an image in your mind of calmness
• Be aware of tight muscles and intentionally relax them
• Imagine a positive outcome
• Keep images of places that make you feel calm and look at them
• Use calm breathing techniques (in your nose and out your mouth slowly)

Listen to Music

• Create a playlist of music that helps you relax
• Consider ocean waves or other nature sounds
• Keep the volume at a peaceful level

Change Your Focus

• Play games that require higher level thinking and are peaceful such as Sudoku, word searches, puzzles, or other games that work as a distraction for you
• Work on a project that makes you happy such as art or a hobby

Make Sure You are Hydrated and Eating Regularly

Drinking water

• Hydration cools your body down
• Water cleanses your body

Eating Regularly

• Prevents low blood sugar
• Provides more consistent nutrients to the body
• Provides fuel for your brain

Use the 5-4-3-2-1 Technique

• Look for 5 things around you. It could be anything. Notice the details in the items
• Touch 4 things and pay attention to how they feel
• Listen for 3 different sounds or imagine your 3 favorite sounds
• Smell 2 different things or think of two of your favorite smells
• Taste 1 thing or imagine your favorite flavor