“We have anxious thoughts because the brain is trying to keep us alive. To the brain, survival is much more important than happiness. So, the brain often conjures up worst case scenarios and “what ifs”, so that we can prepare for disaster. The trouble is, the brain regularly gets it wrong.”

Dr Lucy Russell, Clinical Psychologist

In the moment 

• control your breathing - box breathing, draw a box on your hand breath in for 4 sec, hold for 4 sec, breath out for 4 sec and finally hold for 4 sec. 
• ground your senses - look around, spot 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. 
• move your body- go for a walk, dance, play a sport or just get outside.

Long term habits

• Prioritize sleep 
• Cut back on caffeine
• Reach out, talk to someone you trust

This feeling is not permanent and it will pass. You are not alone in feeling this way, and don't feel like you have to go through it alone. 

"In stressful times, it’s okay to not be perfect. It’s okay to cut yourself some slack. Because right now, you might not be your best self. But you are growing, and you are trying your best, and that is good enough." - Ashley Hetherington

In the moment

• focus on one thing at a time - you can only do so much, so for now focus on one thing.
• brain dump! - write down everything you are feeling or what you feeling you have to do on a piece of paper.
• breath - stop what you're doing and just breath, take a deep breath in and out, remind yourself that everything is ok. 
• reach out - talking to someone you trust about how you feel is a strenghth, it can feel imposible and you don't have to do it today, do it when you're ready. 
• move - get out of the house and go for a walk, or just move your body.

Long term habits 

• Prioritize sleep
• Balanced nutrition
• Set firm boundaries - sometimes you just need to say no, and thats ok
• Regular movement 
• Practice mindfulness  

“You alone are enough. You have nothing to prove to anybody.” ~Maya Angelou

In the moment 

• challenge the critic - everyone has an inner critic who is just trying to help, but sometimes can end up hurting you. Instead of listening to it, challenge it, tell it to stop. You don't have to be polite, just say stop, saying it outloud can help as well.
•  track your wins - keep a notebook of what you did that day that you are proud of, it doesnt have to be big.
• stop comparing - remember that you only see the highlights of peoples lifes and it isnt fair to you for you to compare yourself to it.
• reach out - when you're ready tell someone you trust about how you feel

85% of people deal with self doubt, your not alone. 

"Life is 10% what happens to you and 90% of how you react"

- Charles R. Swindoll

In the moment

• breath - take a few deep breaths, in through your nose and out through your mouth
• step away - take a step back from whats making you frustrated and set a timer for at least 5 mintutes before going back
• movement - move your body 

What do you think is causing the biggest problem and how can you take away its power? 

Its ok if you don't know the answer but just remember that you are bigger than what's making you feel this way and you can take away its power.