Quick Tips to Reduce Anxiety Today

The modules in this lesson are filled with information and resources to help you to manage anxiety.
You can gain control over anxiety!
You will need to dedicate time to identify and practice the best strategies for you!
If you need some quick tips to use today, try one listed below.
Hint: You might want to use these strategies before and during an exam, before a presentation,
or just to help you to calm your emotions and your mind and get ready to study.

Quick Tip: Inhale slowly through your nose. Inhale the breath deep into your stomach. Exhale slowly through your mouth. Try to count slowly to 3 on inhale and to 4 on the exhale.
For more information and videos, see the Breath module.

Quick Tip: Tighten every muscle in your body and contract as hard as you can (feet, legs, stomach, neck, arms, head). Hold tight and count to 3. Then slowly relax each muscle group from your feet through your legs, body, shoulders, hands, neck, face. Pay attention to each body part and wiggle and relax any remaining tension. Repeat.
For more information and videos, see Progressive Muscle Contraction & Relaxation module.

Quick Tip: Think of one positive message that you can tell yourself that helps you to feel motivated and confident.
- Some ideas for the message:
  - This might be something a parent, teacher or friend would tell you. It could be what a close friend would say. You might have read it in a story.
  - Some examples: "I can do this!" "¡Sí se puede!" "I'm smart!" "Everyday I'm becoming a better student." "I believe in you." "Doing my best is all it takes." "I'm a role model for my children."
Write this on a Post-It and put it up in your house. Write it in your notebook.
If you start thinking negatively and judging yourself, say this aloud to yourself and argue back. As an example, if you start thinking you can't do something, say, "I'm working hard and doing a great job!"
For more work on self-talk, see Resources module below.

Quick Tip: Think of a peaceful place. Somewhere you feel joy and where you feel completely safe and relaxed. It might be a beach, your grandmother's kitchen, or a childhood swing. Choose your place, close your eyes and imagine yourself there. What does it look like? What colors do you see? What do you hear? What does it feel like? Where are you sitting and what does your body feel? Is there wind or calm? What can you smell? What taste is in the air? Imagine and experience being there and when you feel calm and relaxed, slowly open your eyes and return to where you are now.
For more ideas, see Using Imagery module.

There is a great collection of videos to help with anxiety reduction, sleep, and calm focus for your day by Calm Links to an external site..

To get really good at these strategies and for more details on these and other strategies, see the modules below.
See Resources module for more information.