7 Psalms to Help Calm Anxiety

1. Psalm 121 ∞ I lift up my eyes to the hills. From where does my help come? My help comes from the Lord, who made heaven and earth… (v. 1-2)

2. Psalm 116 ∞ The Lord preserves the simple; when I was brought low, he saved me. Return, O my soul, to your rest; for the Lord has dealt bountifully with you. (v. 6-7)

3. Psalm 103 ∞ For as high as the heavens are above the earth, so great is his steadfast love toward those who fear him; as far as the east is from the west so far does he remove our transgressions from us. (v. 11-12)

4. Psalm 27 ∞ The Lord is my light and my salvations; whom shall I fear? The Lord is the stronghold of my life of whom shall I be afraid? (V. 1)

5. Psalm 34 ∞ The Lord is near to the brokenhearted and saves the crushed in spirit. (V. 18)

6. Psalm 40 ∞ As for you O Lord, you will not restrain your mercy form me; your steadfast love and your faithfulness will ever preserve me! (v. 11)

7. Psalm 62 ∞ For God alone, O my soul, wait in silence, for my hope is from him. He only is my rock and my salvations, my fortress; I shall not be shaken. On God rest my salvation and my Glory; my mighty rock, my refuge is God. (v. 5-7)

Read more at:

www.livingfreeindeed.com

Prayer for anxiety and stressOh Lord,

Let me hear you.

My soul is weary.

Worry, fear, and doubt,

Surround me,

On every side.

Yet your sweet mercy

Cannot be held back

From those that cry out to you,

Hear my cry.

Let me trust in your mercy.

Free me from anxiety and stress.

That I may find rest

In your loving arms.

Amen.Feelinfab.com

Prayer against bad thoughtsDear loving God,

Sometimes I have,

Terrible thoughts,

That run through my head.

Do you see me, dear Lord?

Do you see my struggle?

You are mighty,

You are strong,

And you love me.

Set me free Lord!

Remove the bad thoughts,

That torment me.

Cast the enemy out,

My mind and my lift.

Let no attack, deceit,

Or contamination,

Affect me any more.

For I have been,

Washed clean,

By the blood of the Lamb.

Your mighty Spirit.

Protects me always.

All victory is yours alone.

Dear loving Lord.

Clear my mind,

Bring rest to my hear,

With the sweet caress,

Of you loving grace.

In Jesus’ holy name,

Amen.

Prayerforanxiety.com

Ways to fight anxiety

• Exercise often – this creates endorphins, which increase positive feelings.

• Laughter – it really can help. Read a funny book, watch a funny cartoon, talk to a friend that always makes you laugh etc….

• Set a daily goal – this will keep your attention focused on the goal for the day.

• Learn how to sidestep negativity.

• Set a routine and stick to it. Set filler activities for when you have less homework to do.

• Practice deep breathing so you can call on it when you are feeling anxious.

https://tmsss.co.uk/beyond-medication-how-to-get-relief-from-anxiety/

Journaling for Anxiety, Depression & Stress

Websites to check out on how and why to journal• This is a web sight called

verywellmind is deals with information on stress management addiction and self-improvement. It will take you through the steps of starting a journal and why you should journal. https://tinyurl.com/y5lcrvsd

• From an article in Psychology Today titled “HO to keep a Though Diary to Combat Anxiety” https://tinyurl.com/y23p2gc9

• University of Rochester Medical Center Health Encyclopedia “Journaling for Mental Health” Short, sweet and simple, the benefits of journaling and how to. https://tinyurl.com/ydfgke6d

• An article from WebND “How Writing in a Journal Helps Manage Depression”. Discusses how it helpshttps://tinyurl.com/y4yndggs

• https://tinyurl.com/y696z2sx• https://tinyurl.com/y4lgr5k8

Hobbies That Will Reduce Anxiety and Make You Feel Better

____________1. Coloring

2. Hanging Out with Animals3. Meditation4. Hiking

5. Taking regular walks/meditative walking6. Writing/Journaling7. Embroidery, cross stitch, knitting, crocheting

8. People Watching9. Taking care of nature – Gardening/Yard

work10. Doing a Puzzle

11. Yoga12. Acting Like a Kid Again – Play13. DIYing your own ____ (sugar scrubs, bath

bomb, cookies, etc)

14. Creating Music Playlists15. Photography – even if you don’t have a

fancy camera. Use your cell phone and some free editing apps.

16. Swimming and/or water aerobics.

17. Embrace your inner Artist. Yes we all have one. Just find what yours likes to do.

Lovelyrefinement.com

Calm Anxiety with H.A.L.T.The H.A.L.T. acronym stands for Hungry, Angry, Lonely, and Tired. Each one triggers a mental or physical reaction that resembles anxiety – and each one is within your control. H.A.L.T. is a handy tool for maintaining calm and avoiding anxiety. After panic attacks tortured me for three long years, I became aware of what was happening in my body and learned to avoid triggers. When I felt myself on the edge of panic, I’d run down the checklist and immediately take action to fix one of the four possible causes. Taking action was empowering and grounding. It also calmed the anxiety.

Learn what your triggers are and how to stop them.

Additudemag.com

Physical Ways to Lower Anxiety:1. Breathe – take full deep breathes2. Get moving – get frequent regular

exercise3. Sit still and focus on how to relax

and ground yourself.4. Distract yourself – help others,

play a game, listen to music to something else that requires your concentration

5. Get in shape – not a quick fix, but a long-term goal that will help you.

Mental Ways to Lower Anxiety:1. Educate yourself – it’s hard to

battle something you don’t understand.

2. Use the stop sign – imagine a big stop sign in hour head when you start to have anxious thoughts

3. Network – talking with others can help and may give you additional strategies

4. Set aside a worry time – all a few minutes each day at a set time where you give yourself permission to worry. You can only worry at this time. It will become a chore thus making you worry less.

5. Affirmation – use positive affirmations each day to help you stay strong, brave and confident.

25 Positive Affirmations For Anxiety

I am a strong, independent person.

Breathing in, I calm my body; breathing out, I smile.

There are no mistakes, only lessons to be learned. I did the best I could.

I am prepared for change. I am strong.

I am capable of solving any problems that face me.

Anxiety might make me feel uncomfortable, but I am in charge of my mind and body.

This too shall pass, and I can stand this.

I have the power to stop this.

I will make this happen.

I am relaxed; I am calm.

I am attracting positive energy into my body.

I'm strong and can persevere.

My anxiety does not control me.

I will only allow healthy things in my life right now.

I can overcome my fear of anything and everything and live life courageously.

I can take things one step at a time.

I've survived this before; I'll survive now.

I'm actively taking steps to reduce my anxiety.

I'm courageous and can make it through.

I am in control of my thoughts and my life.

This is only temporary.

My challenges bring me better opportunities.

I have made it before, and I will make through again.

I'm attracting positive energy in my body

Favorite Songs to Calm Anxiety• Hammock “Tape Recorder”

• Drew Holcomb and the Neighbors “Hourglass

• Cary Brothers “Ride”

• Bon Iver “Holocene”

• This Will Destroy You “Quiet”

• Jon Hopkins “Campfire”

• Coldplay “Midnight” (Kygo Remix), “Strawberry Swing”

• Solar Fields “Leaving Home”

• Ray Lamontagne “All the Wild Horses”

• Tycho “Dive Album” Full Album

• Heavy Rain wit Rolling Thunder Sounds of Nature

• The Dead Kennedy’s “Holiday in Cambodia”

• Tonics Album “Lemon Parade”

• Artists Mark Isham and Max Richter

• Andra Day “Rise Up”

Add your songs to the back.

10 Christian Quotes that will Quiet Your

Anxious Heart1. “The secret is Christ in me, not me in a

different set of circumstances.”

2. “Leave it all in the Hands that were wounded for you.”

3. “Today is mine tomorrow is none of my business. If I peer anxiously into the fog of the future, I will strain my spiritual eyes so that I will not see clearly what is required of me now.”

4. “If you believe in a God who controls the big thing, you have to believe in a God who controls the little things.”

5. “God never denies us our heart’s desire except to give us something better.”

6. God’s work done in God’s way never lacks God’s supply.”

7. “If all struggles and sufferings were eliminated, the spirit would no more reach maturity than would the child.”

8. “..the deepest spiritual lessons are not learned by his letting us have our way in the end, but by his making us wait, bearing with us in love and patience until we are able to honestly pray what he taught his disciples to pray: Thy will be done.”

9. “When obedience to God contradicts what I think will give me pleasure, let me ask myself if I love him.”

10. “of one thing I am perfectly sure: God’s story never ends with ‘ashes.”

https://www.livingfreeindeed.com/2018/03/09/10-elizabeth-elliot-quotes-quiet-anxious-heart/

Calm Anxiety by Doing a Brain Dump

I’m not talking about ridding your brain of useless test facts or gossip; I’m talking about cleansing your mind of all the unnecessary garbage that it stores. People store up unnecessary memories. In some situations, that is extremely beneficial; yet in others, it can be harmful. It is the breeding ground for destructive negative thinking that leads to unhealthy levels of anxiety. Try this before bedtime to release all your worries: Say your fears out loud. Negative, unrealistic thoughts take up too much space. Dump them and make room for happiness, joy, and beauty.

additudemag.com

How to get Motivated When you have Anxiety

& Depression1. Take Baby Steps – by

setting small goals and taking baby steps we ensure success and success leads to more success.

2. Start with 1 goal – work on one goal at a time. Again baby steps.

3. Carve out the same time each day – to develop habits that will stick the more routine they are the better. So if you can stick to a time schedule it will help.

4. If it’s hard to get going start with just 5 minutes. Usually getting started is the hardest part. Once you get started you’ll keep going.

5. Make a commitment to changing your bad habits to good habits one step at a time, one goal at a time, 5 minutes at a time.

6. Write it all down. You are more likely to stick with something if you write it down.

5 Calming Websites for When you’re Feeling Anxious

1. Live Kitten Cams explore.org

• What better way to relax then hanging out with little kittens? This website lets you watch kitties being kitties from a live camera feed at Kitten Rescue Sanctuary in Los Angeles, California. If you (somehow) would rather watch something else, the site also has other animal and scenery live feeds. Click on the Zen Cams link.

2. Silk weavesilk.com

• Silk is a calming, interactive site which lets you easily create unique neon drawings on a dark background with your mouse. It’s beautiful, simple, and so fun to do!

3. My Noise mynoise.net

• MyNoise.net is a huge collection of high-quality sounds including nature, voices, industrial sounds, drones and more. I sometimes also like to use this site to fall asleep, or to focus when I’m studying. My favorites for calming anxiety are the cat purr, rain noise, and fan noise.

4. Rainy Mood rainymood.com

• Plays a gentle thunderstorm to help you relax and sleep. You can listen for as long as you like.

5. Calm donothingfor2minutes.com

• Has a 2 minutes timer. You just relax and listen to the wave. You can reset the timer for two more minutes as many times as you like.

6. Soundrown soundrown.com

• Has a ten different sounds you can play. You can play the sounds individually or combine them. Soundrown was created to help individuals like you, relax and focus while you work on your daily tasks or creative aspirations. Brought to you by a small and passionate group, interested in creating an experience for everyone to enjoy.

https://www.rose-minded.com/post/2017/11/25/5-calming-websites-for-when-youre-feeling-anxious

30 Things to Ease Anxiety and Panic Attacks

1. Listen to music that will help you control your breathing. Songs that are about 60 bmp.

2. Play with a toy that engages your senses.

3. Use grounding techniques.

4. Do yoga or visualize yourself doing yoga.

5. Play with putty.

6. Reread a book you know well.

7. Concentrate on a funny cartoon.

8. Have a mantra you can repeat to yourself.

9. Use a breathing app like Relax Lite to help control your breathing.

10. Make something.

11. Chew gum.

12. Write down whatever might’ve triggered your attack for future reference.

13. Call someone you know can calm you down.

14. Talk yourself through it out loud.

15. Cuddle with an animal.

16. Find some cold air.

17. Say the alphabet backwards.

18. Blow on your thumb.

19. Use the R.A.I.N. method – Recognize, Allow, Investigate, and Not let it define you.

20. Treat panic attacks like waking up from a nightmare.

21. Wear rings that you can fiddle with when an attack sets in.

22. Find a breathing technique that works for you.

23. Touch things with different textures.

24. Watch a soothing episode of “How It’s Made.”

25. Read up on anxiety and panic attacks.

26. Treat an attack like an annoying brother who won’t stop pestering you.

27. Play repetitive phone games.

28. Give your attack a name and a face.

29. Color or try a coloring app.

30. Try to sit with the fear and remember that it will pass. It’s OK to not by okay.

• EFT Tapping For Stress & Anxiety (Detailed Exercise Guide)

• EFT is a way to use acupressure on yourself to help with a variety of things.

• Go to this web site to learn how.

• https://tinyurl.com/y4muoq2p

Grounding Technique

Look around you.Find;5 things you can

see, 4things you can

touch,3 things you can

hear,2 things you can

smell,1 thing you can

tasteThis is called

grounding. It can help when you feel like you have lost all control of your surroundings.

From Mommy Chat

4/7/8 Breathing

Breathe in for 4 seconds.

Hold your breath for 7 seconds.

Exhale for 8 seconds.

Do this a few times.

It causes a shift in your nervous system from a

sympathetic to a parasympathetic

response.Additudemag.com

Calm Anxiety by Trashing Your Anger

Anger is an intense — and common — emotion that can lead to anxiety. We feel anger not only in the mind, but also in the body. This out-of-control emotion causes high levels of anxiety — and maybe also behavior you later regret. The next time you start to feel your blood boil when things aren't going according to your script or you feel you were treated unfairly, remember that your anger harms you when you allow it to lash out. Write down your feeling on a piece of paper, then rip it up and throw your anger in the trash along with your words.

additudemag.com

Calm Anxiety by Giving Yourself a Timeout

Know when to stop the clock and take a timeout. When life goes at a fast pace, it’s easy to get caught up in the motion, especially when you’ve got a busy schedule. Our fast brains can handle a lot, but sometimes we get overwhelmed. Anxiety happens quickly. Be aware and get ready to hit the buzzer. Take a walk outside or grab a cup of hot chai tea and smell the spices; just do something to stop the pace temporarily. Refresh and renew yourself throughout the day.

additudemag.com

Calm Anxiety by Trying Restorative

Yoga Poses

When you find the poses that work for your body, you will discover that restorative yoga will calm your nervous

system, lower your blood pressure, and regulate your heart rate. Learn the poses when you are feeling calm.

Find poses that allow you to stretch your muscles gently

and that comfort you. Restorative yoga will allow you

to let go of your anxious thoughts and experience a

peaceful state of deep relaxation.

Google restorative yoga poses to find ones that might work

for you.additudemag.com

Calm Anxiety with Present-Moment

Mindfulness

Anxiety packs a 1-2 punch: first body panic, then mind panic. Fear follows you wherever you go. But, wait! There is an escape route: present-moment mindfulness. To become mindful that the present moment is all that matters, repeat this mantra: “[Breathing in] I am in the present moment. [Breathing out] I feel calm.” You really can control anxiety by steering your thoughts in the direction you desire. Mindfulness makes you the captain of your ship and the navigator of your thoughts.

https://tinyurl.com/y5eo9fw2Additudemag.com

Sample Drawing Techniques to

Calm the Anxious Mindwww.

Mindfulartstudio.com

1. Drawing Lines

2. Drawing Circles

• Remind yourself of the things that you can and cannot control.

Books

• “The Anxiety and Phobia Workbook

6th Edition” is an interactive book written for individuals with phobias, panic attacks, or anxiety symptoms that prevent them rom living their life as they wish. Written by Edmund J. Bourne, PhD, this workbook has sold over a million copies.

• Readers can expect to learn breathing techniques to use for relaxation, to find education on how exercise and nutrition can be used to manage anxiety, and to discover how to deal with negative self-talk.

• “A Mindfulness-Based Stress Reduction Workbook for Anxiety” written by three experts aims to explain how to implement the practice effectively.

• “The 10 Best –Ever Anxiety Management Techniques” Concrete research based action steps to take to relieve your anxiety.

TED Talks for About Anxiety

• Angela Cebrano – Confront fear like a warrior

• Dawn Huebner – Using Cognitive Behavioral Therapy to overcome anxiety

• Allison Sommer –Obsessive Compulsive Disorder and intrusive thoughts.

• Jordan – high functioning anxiety

• Oliva Remes – What is it like to live with anxiety and how to deal with it

https://www.radicaltransformationproject.com/ted-talks-about-anxiety

Use Positive Self-TalkWhy it works;

1. Increases self-esteem.

2. Improves motivation.

3. Curbs negative emotions.

4. Helps with physical health.

5. Develops resilience.

6. Reduces stress.

7. Encourages taking risks.

8. Serves as a life-long coping strategy.

9. Helps you achieve your true potential.

Ways to use it. Create positive self-talk messages to use by;

1. Making a flip book.

2. Using a chicken ring and make flash cards.

3. Use a flashcard app and create a deck with positive self talk messages.

4. Use Google slides to make a slide deck with positive self-talk messages and pictures.

https://www.thepathway2success.com/why-positive-self-talk-is-worth-it/

• 12https://tinyurl.com/yyuknmv6There is a lot of information on this site for using art and art journaling to help depression and anxiety.

https://mindfulartstudio.com/art-journaling-for-anxiety-dwelling-in-the-mystery/

• https://livewellwithsharonmartin.com/reduce-anxiety-grounding/

How to make a calm down jar: 17 DIY calm

down jar recipes.

https://www.merakilane.com/how-to-

make-a-calm-down-jar/

• Prayerforanxiety.stfi.re Thedailypositive.com