Anxiety

Emergency Action

  • Speak to someone about how you feel
  • Listen to the following audio when you feel overwhelmed:

Things to do to help Anxiety

  • Get enough sleep
  • Stay active & exercise
  • Eat a healthy diet
  • Spend time outdoors
  • Spend time with animals
  • Spend time meeting friends
  • Meditate/Relax (see the course below)
  • Listen to upbeat music
  • Avoid negative people
  • Write your thoughts down
  • Time management strategies
  • Aromatherapy
  • Massage
  • Participating in enjoyable activites
  • Talk to family/friends/teachers about concerns
  • Smile & laugh

Beat Anxiety Course 1

 

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Beat Anxiety Part 2

 

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Beat Anxiety Part 3

 

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Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

When we feel low or have anxiety we view the world in a different way to everyone else. Situations that may be positive for most people will cast negative feelings in others suffering with depression or anxiety.

For example: You see a man running down the street and you think about why he is running.
Positive: He is running to meet somebody that he loves and hasn't seen for ages.
Negative: He has stolen something and is running away from the police.

CBTCBT = Cognitive Behavioural Therapy

CBT is based on the idea that how we feel and what we do are due to the way we think. CBT believes that a lot of anxiety problems are related to the way we think and because we can change our thoughts, we can learn to control our anxious feelings.

Below shows that our thoughts, behaviours, bodily sensations and emotions are all linked to each other. If we can change our thoughts or behaviours it will break the link between the others and our problem becomes easier.

Colds & Flu

There are different stages to a cold, though all stages it’s important to drink plenty of water to wash the germs out.

Sore throat

Gargle with salt

Take paracetamol for the pain of a sore throat.

Phlegm & mucus in throat

    Sip ice cold water when you need to clear your throat rather than coughing or swallowing it.
    Gargle with salt water to break down the phlegm in the throat.
    Sleep slightly upright with an extra pillow to stop the build up over night.
Baking
Victoria Sponge

Ingredients:
Makes a cake 7cm high, 19cm wide (7› in), 18 good portions or 24 small portions.

8oz flour
8oz caster sugar
8oz margarine
4 eggs
Baking Powder

Method:

  1. Turn the oven on to 180┬║.
  2. Line the baking tins with grease-proof paper.
  3. Mix the margarine and sugar together.
  4. Add the eggs.
  5. Then mix in the flour and baking powder.
  6. Add one teaspoon of hot water and mix well.
  7. Separate the mixture into the cake tins and bake for 30 minutes.

Chocolate Butter Icing

Ingredients:

Makes enough for the middle filling and topping.
100g (2oz) soft butter
215g (7› oz) icing sugar
2 tablespoons cocoa powder

Method:

Whisk the soft butter, icing sugar and cocoa powder together to make the butter icing.

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Baking
Chocolate Chip Cookies

Ingredients:
Makes 24 cookies.

75g (3oz) butter, softened
75g (3oz) caster sugar
75g (3oz) soft light brown sugar
1 medium egg
1 teaspoon vanilla essence
175g (6oz) plain flour
› teaspoon baking powder
100g (4oz) milk or plain chocolate drops

Method:

1. Heat the oven to 180┬║C, 350┬║F, gas mark 4. Use a paper towel to wipe a little oil over two baking trays. Put the butter and both types of sugar into a large mixing bowl.
2. Stir the butter and sugar together with a wooden spoon until the mixture is smooth and creamy. Break the egg into a small bowl and beat it well with a fork.
3. Add the vanilla essence to the egg and mix it in. Then, add the eggy mixture to the large bowl, a little at a time, stirring it well between each addition.
4. Sift the flour and baking powder through a sieve into the bowl. Stir the mixture until it is smooth.
5. Add 50g (2oz) of the chocolate drops to the mixture and stir them in well. Then, put a heaped teaspoon* of the mixture onto one of the baking trays.
6. Us the rest of the mixture to make more cookies. Flatten each cookie with the back of a fork and sprinkle them with the remaining chocolate drops.
7. Bake the cookies in the oven for 10 minutes. Use spatula to lift them onto a wire rack to cool.

*Use tablespoon instead. I thought they looked too small so made them bigger. They come out really big and chewy in the middle ÔÇô yum! Makes about 13-14 cookies this way.

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