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Anxiety

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Embrace small but daring actions in your life.

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Live in the present moment.

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Slowly step out of your comfort zone

Problem

You may be fearful and anxious in certain social situations.

Why it is bad

If you don’t address your fears, you will not overcome them and they might get worse.

Solution

Try exposing yourself to social situations that make you feel a bit uncomfortable. Start with something small. If starting a conversation with a stranger makes you feel anxious, start with just smiling at strangers. When that feels okay, you can practice saying a simple hello. Eventually, you’ll build up the confidence to hold a conversation.

Benefits

Facing your fears one small step at a time helps you develop confidence in yourself. You learn that it’s possible to overcome your fears and improve your social skills with time.

Life Begins at the End of Your Comfort Zone | Yubing Zhang | TEDxStanford

How the comfort zone is ruining your life

Customize your Space and Life

Problem

One of the most basic human desires is the desire to have a community where you truly belong. However, many people struggle to feel like they belong, or even feel they don’t deserve space in their community.

Why it is bad

Mental health takes a huge toll when individuals don’t have a strong support system or opportunities for regular socialization. If you don’t feel like you belong, you are more likely to isolate which leads to worsening mental health.

Solution

Actions do speak louder than words, even if you’re only trying to prove something to yourself. Beyond assuring yourself that you do belong and are allowed to take up space, prove this to yourself by intentionally taking up the space you deserve.
Decorating your space or personalizing your clothes to stand out is a way of allowing yourself to show who you are to other people, the first step of belonging.

Benefits

Feeling free to be yourself helps you believe you belong as you are. Belonging helps improve mental health and makes you more equipped to handle any challenges.

Change Your Life – One Tiny Step at a Time

Research New Things

Problem

Anxiety can make it difficult to leave your comfort zone. Not knowing how things work or what could happen leaves too many possible scenarios for your anxiety to create.

Why it is bad

Staying in your comfort zone undermines your chances of finding joy, learning new things, and growing into the person you want to be. But sometimes, anxiety makes it near impossible to try new things, leaving you to stagnate.

Solution

First, find something new that you really want to try, but have always been too scared to do so. Then, research that opportunity as much as you can. The internet almost always allows you to figure out when, where, and how things operate. Often, you can even find pictures of the space or detailed community descriptions of how the event went for individuals.

Benefits

New things are hard, but worth it. Researching new events and opportunities can help these scary ventures feel more familiar, allowing you to enjoy leaving and expanding your comfort zone.

For anyone afraid to start something new

Choose One Hard Thing To Do

Problem

Struggling with mental health can make it difficult to keep up with life, often causing neglect of yourself or the things you care about.

Why it is bad

Even with mental health struggles, you deserve to have a life you enjoy and a big part of that relies on your ability to manage a job, home, and responsibilities. These are often neglected with mental illness which unfortunately makes it harder to nurture mental health.

Solution

Picking a specific time of day to do one hard thing, one thing you don’t want to do, but would benefit from, can help create a functioning life in order for you to focus on the things you care about. Maybe right after breakfast, you do your one hard thing. This could be doing the dishes or sweeping, or even showering if you struggle to do so.

Benefits

Good things don’t come without hard work, but mental illness makes everything even harder. Doing one hard thing a day can help create good things in your life and for your mental health.

Why You Can’t Get Anything Done – The One Thing by Gary Keller

Prioritising tasks

Problem

A particularly hectic day can overwhelm us, which prevents us from completing vital tasks. We may then miss out on deadlines that affect the rest of our day.

Solution

A fantastic solution for this is writing down your tasks the day before in their order of priority. Simply list every task you need to do, from breakfast to going to sleep at night, then write them out again in order of priority. The more detail, the better.

Benefits

Prioritising tasks in this way allows you to develop a clear action plan, which will help you stay on track if you do get overwhelmed, and know exactly what needs to be done. Crossing things off a list will give you an enormous sense of achievement and satisfaction; spurring you onward on your busy day!

Take a break from stressful conversations

Problem

Sometimes, we may be in the middle of a conversation, class, or even a social interaction, and find ourselves beginning to get lost and feel a bit fuzzy!

Why is it bad

If we don’t take a breather from these situations, it only intensifies our anxiety.

Solution

If situations like these are making you feel overwhelmed, it’s a great idea to take a quick break from the conversation. Have a glass of water, take a walk, do some breathing exercises, and stretch a little before returning to the conversation. This will help you recenter and ground yourself.

Benefits

Breaks are a great way to take a little breather from social interactions and give your mind some time to process things and be more receptive to new conversations.

Ask for Reassurance

Problem

For many people, their partner is the most important person in their life. As wonderful as it is to have them, it also makes it terrifying to think of them being upset with you, leading to intense insecurity.

Why it is bad

In healthy relationships, your partner is dating you because they truly love you. If you have a difficult time believing this, it can lead to intense pain. Oftentimes, this causes tensions and misunderstandings, even in a loving relationship.

Solution

When you are feeling insecure, try asking for reassurance. If you worry that your partner is annoyed with your tendency to tidy up their things, for example, just ask how they feel about it. This gives your partner a chance to be clear about how they feel and leaves your mind with no unknowns to have anxiety over. Through hearing their reassurance, you will eventually learn confidence in yourself.

Benefits

Asking for reassurance will often lead to you being given the very reassurance you need, allowing you to move on from the anxiety and insecurity, letting you feel safe within your relationship.

Gentle Parent Yourself

Problem

Anxiety becomes overwhelming, trapping you in a state of panic. Maybe you realize your anxiety is unrealistic, but it’s still difficult to release.

Why it is bad

Being unable to resolve anxiety takes a toll on your body from being on such high alert for so long. Additionally, it can be hard to enjoy life when you can only worry.

Solution

One way to help resolve this anxiety is to treat yourself like a loving parent would.
Imagine your anxiety is a small child and you are the parent. Then tell yourself the things a parent would tell a child with anxiety such as, “It’s okay to be scared” and “Not everyone has to like you.” This teaches yourself that it is okay to have anxiety, but it’s also okay to comfort yourself through it.

Benefits

Often, we are not kind to ourselves, but using gentle parenting helps reduce anxiety through providing comfort.

Redirect nervous energy

Problem

When suffering from anxiety, we may feel an urgency to do things. This may manifest as excessive restlessness, which hampers our daily functioning. This makes it difficult for us to focus.

Solution

A simple solution to this is to redirect restless nervous energy. You can try and engage in physical activities that help release nervous tension.

For example, taking a walk or spending a few minutes cleaning or organizing something. You can also dance or engage in some sort of cardio! There are a bunch of activities you can do, so research some so you’re always prepared.

Benefits

This will help you channelize your energy effectively and regulate your mood. It can make you feel more balanced physically and mentally. Releasing pent up energy in a productive way can also be very satisfying and help you get back to focussing on your tasks for the day.

Change your negative nerves into positive energy - BBC

Turn off Anxiety in Your Nervous System: 4 Ways to Turn on the Parasympathetic Response

Practise gratitude

Problem

Anxious thoughts can put us into a negative thinking pattern. Our focus tends to be on the things we have missed out on or are seeking in the future. When we are unable to practise gratitude, the negative thought loop only continues and makes us feel more distressed.

Solution

Having a gratitude jar to reflect and acknowledge the positives in our lives can have a great impact. Write down things you are grateful for and put them in a small jar. You can come back to read them on the days you are consumed by anxious thoughts. Though there are certainly things that we have to worry about, we mustn’t forget the things we have to be grateful for!

Benefits

Practicing gratitude helps to broaden our focus. It helps us be resilient in difficult situations and look at life through a different lens.

Want to be happy? Be grateful | David Steindl-Rast

Have a Worry Time

Problem

Sometimes anxious thoughts invade our minds and we find it difficult to manage our time and emotions. For instance, you may be in the middle of a work day and thoughts of an ill family member fill you with anxiety.

Solution

Setting aside a time in the day as “worry time” may be an effective tool for you in this case. If you have ongoing stressors in your life that keep coming up, you can dedicate a particular time in the day to address them. In the evening after work is the ideal time for this.

You can dedicate this time to your worrisome thoughts, which helps validate your emotions and compartmentalize things in the day. After your worry time, you can engage in a breathing exercise to ground yourself and get on with the rest of your day.

Benefits

Worry time can help you make space for difficult emotions and also enable you to continue with your daily chores and work life. It helps you meet your daily goals while dealing with emotions in a healthy manner.

Question your story

Problem

We may make anxious predictions and believe them to be true. For example, “I am going to fail the test” or “I am not going to get that job”. These anxious predictions tend to hamper our ability to function and make it harder for us to reach our goals.

Solution

Anxiety tends to be about the future, and often involves baseless predictions that we often think of as fact or reality. When we recognize these thoughts, we can start to question whether they are facts or fiction to counter our anxiety. Question these predictions to identify if the thoughts are reality. It's time to ask, “Is my anxious prediction the only possible outcome?”, and “Are there alternative endings that my anxiety hasn’t imagined?”.

Benefits

This will help us look back to the likelihood and the reality. We may come to realize that our anxious predictions rarely come true and that anxiety only increases our suffering. Learning to question anxious predictions also helps us snap back to reality and realise what is actually in our control. This helps us move towards our goals in a more effective manner.

Positive self talk

Problem

We may question our own capacities when taking on new challenges or roles. Whether it’s a first date, a new project at work, or even presenting ideas to your boss; when we are in unpredictable situations, negative self-talk can lead to anxiety.

Solution

The best way to counter your self-doubt is with positive self-talk. Positive self-talk is telling yourself positive things instead of negative things. You aren’t constantly negative with your friends, so you shouldn’t be with yourself!

A great first step would be paying attention to your internal commentary, and if it’s negative, rephrase it in a positive light.

For example if your internal commentary is, “I wonder what I’m going to stuff up today”, you can change that to, “Let’s find out what lessons I learn today!”.

Benefits

Positive self-talk can help you build a better relationship with yourself; when you look at mistakes as lessons and change negativity into constructive criticism, you can learn to think more highly of yourself and continuously evolve into the type of person you have always wanted to be!

Free writing

Problem

There may be times when anxiety rears its ugly head unexpectedly. We may be unable to figure out why and how, which only leaves us perplexed and even more anxious. It can happen anytime and any place.

Solution

A simple way to resolve this situation is by free writing. Take a piece of paper and write down whatever comes to your mind without stopping to think or reread until you’re done. Write down exactly what you are thinking and feeling, and create space to express all your emotions. This can eventually help you figure out what may have triggered your anxiety.

Benefits

Anxiety is generally triggered by particular thoughts or situations, and writing things down may help you find your triggers and cope with anxiety in a much better way!

Paced breathing

Problem

A classic symptom of anxiety is increased heart rate. We may experience irregular breathing or even hold our breaths without realizing it. When we are unable to manage our breathing, it puts us in a state of panic.

Solution

An easy way to cope with overwhelming anxiety is paced breathing. To do this, sit up straight in a comfortable position and inhale through your nose slowly for 4 seconds. Next, hold the breath for 2 seconds before slowly exhaling out of your mouth for 4 seconds. Repeat this 5-10 times until you start to feel your breathing even out.

Benefit

This helps us regain control of the physical symptoms of anxiety, while also grounding us in the present. It also helps us recover from the fight or flight mode induced by the anxiety, thereby making us feel more composed and calm.

Find a Relaxing Activity

Problem

When something makes you anxious, it can be difficult to stop feeling anxious, even if the trigger has passed.

Why it is bad

It can be difficult for our bodies to release anxiety. You may hold onto anxiety in order to feel prepared for something bad to happen. However, this takes a large toll on our bodies and mental health.

Solution

Activities that use rhythmic left to right, or bilateral, movements are naturally soothing and can help reduce anxiety. Going on nature walks is a commonly cited mental health tactic and a large reason why is that the rhythmic nature of walking is naturally calming.
However, walking is not your only option. Activities like crocheting, horseback riding, and drumming are all activities that share these benefits.

Benefits

Finding a bilateral activity you enjoy can help reduce anxiety and instill peace in your life. This strategy helps reduce strain on your body from intense emotions and improve your quality of life.

Locate emotions in your body

Problem

Dissociation can make it so you don’t feel your emotions.

Why it is bad

The problem with this is that those emotions are still there. We have to feel our emotions to process them. If you don’t feel them, they get stuck in your body, harming your mental and physical health.

Solution

To combat this, bring your attention to your body. Find a quiet, safe place and close your eyes if it feels safe to do so. Focus on your breathing and how it feels to be sitting or laying where you are. When you’re ready, focus on your emotions, where do you feel them in your body? Maybe anxiety feels like a tightness in your chest and sadness as a weight in your stomach. This can be hard, so only work on this as you feel able, without overwhelming yourself. Time will increase your ability and comfort with this practice.

Benefits

Bringing this awareness to your emotions and how they feel in your body helps you process these emotions. Processing the emotions allows you to find peace and nurture health physically and emotionally.

How to master your emotions | emotional intelligence

Narrow the Realm of Possibilities

Problem

Making decisions is hard and anxiety makes it even harder. It makes you worry about picking the wrong thing, even if there is no wrong answer.

Why it is bad

Decisions are necessary. If you avoid making a decision for too long, it is likely one will be made for you that you don’t want. However, anxiety can be paralyzing until it is too late.

Solution

Many times, there are just too many options. With the internet making the whole world at our fingertips, decisions can be overwhelming because there are simply too many options for us to even consider. Vetoing some of these options early on can help ease the decision-making process by creating a limited number of options. Maybe when shopping, you choose to look at only one store, so you only have to pick from their options.

Benefits

Anxiety with decision-making can make even the simplest things, like choosing where to eat, difficult and time-consuming. Reducing your options can help you spend less energy making decisions and more energy enjoying whatever you do decide on.

How to Focus Your Priorities and Narrow Down Your Interests

Get information

Problem

Facing situations that are unknown or unanticipated can trigger anxiety in the best of us. When we don’t have enough information, uncertainty makes us anxious. For example, if we have to give a speech and have no experience with public speaking.

Solution

At times like this, it can be helpful to get all the required information from a trusted and reliable source in advance. Having information at hand makes us feel more in control because we have an action plan.

For example, when giving a speech we can try and learn more about who the audience is, the time available, the age group of the audience, and what the atmosphere will be like. It can also help to visit the place beforehand to get familiar with the environment.

Benefits

Having information gives us a sense of security and direction. It gives us a way to understand the problem and work through it in a methodical and resilient manner.

How to mentally prepare for a big game or event

Carry a grounding object

Problem

Anxiety can often be very disturbing, and makes it difficult to work and focus. Not having something to ground yourself with can make managing anxiety quite challenging.

Solution

One way to ground yourself to the present situation is with a grounding object. Pick something small that you can keep with you, for example, a piece of jewelry, a rock, a fidget toy, or a figurine. When you’re feeling anxious, you can hold that object and focus your attention on it. Pay attention to the texture and the colour, and notice the imperfections, look and finish.

Benefits

This helps to bring your attention back to the present moment. Grounding yourself in the present helps to manage anxious thoughts and regain focus. It can help lower the physical symptoms of anxiety and make you feel more stable.

Clench and release technique

Problem

The physical symptoms of anxiety can make us feel like we don’t have any control. Being unable to calm ourselves in these situations can hamper our everyday lives, for example, feeling anxious in a work meeting and underperforming as a result.

Solution

At times like these, a great technique is the clench and release. It involves focussing all your nervous energy to your hands. Notice how the blood rushes to your fingers and focus on the sensations. As you breathe in, clench your hands as tightly as you can. Then release as you breathe out. Do this 10 times or until you start feeling better.

Benefits

This will help you contain nervous energy and manage your anxiety in social situations. You can try this in a meeting or even at a party without having to step away from the crowd. It will make you feel grounded and in control of the situation.

Safe space imagery

Problem

Worrying scenarios in our heads can make us overwhelmed and anxious. We imagine the worst to be true and find it difficult to feel safe and remain in the present as a result.

Solution

A good method to help ourselves feel safe and secure is safe space imagery. It involves closing your eyes and thinking of a place where you feel calm, peaceful and safe. It could be anywhere. Look around you in that place and notice the colors and shapes. Now notice the sounds that are around you, or perhaps the silence.

Think about any smells you notice there. Then focus on any skin sensations - the temperature, any movement of air, anything else you can touch. You can choose to linger there a while simply enjoying the peacefulness and serenity. You can leave whenever you want to just by opening your eyes and being aware of where you are now, and bringing yourself back to alertness in the 'here and now'.

Benefits

Feeling safe helps you get out of the fight or flight response. It also helps you regulate your emotions and anxiety. It can then help you redirect your day.

Identify the trigger

Problem

We all have certain thoughts, situations, or topics of conversation that can act as a trigger for anxiety. If we don’t know exactly what these triggers are, it’s much harder for us to manage our anxiety and understand where it stems from.

Solution

A simple way to work through this issue is by learning to identify your triggers. These may be internal, in our own thoughts, for example, or they can be external, like a conversation with a co-worker/friend about a subject you are uncomfortable with. Maintain a small journal in which you make a note of situations where you experience anxiety, and you may notice patterns that help identify triggers for you.

Benefits

Identifying triggers helps us gain a better understanding of ourselves. You can then formulate effective coping strategies for your triggers and manage the anxiety you feel more effectively.

8 Signs You May Be Emotionally Triggered

17 Surprising Things That Trigger Anxiety

Progressive muscle relaxation

Problem

Anxiety can physically affect our bodies. We may carry tension in our muscles as a result of anxiety, which causes stiffness and tension without us even realizing.

Solution

Progressive muscle relaxation involves tightening and relaxing your muscle groups one at a time. Find a quiet space, close your eyes, and slowly tense and relax each of your muscle groups; from your head right down to your toes. Hold the tension for 3 seconds as you breathe in, and then release it quickly as you breathe out.

For example, start by tensing your toes as you breathe in, then release the tension and relax the muscle group as you breathe out. Move on to your feet and so on until you’ve worked your way through all the muscle groups.

Benefits

The goal is to release built up tension while helping you recognize what tension feels like. Practicing this regularly can reduce the physical effects of stress and anxiety, and a calm and relaxed body helps us feel mental and emotional equilibrium.

Reduce Stress through Progressive Muscle Relaxation

5,4,3,2,1 Mindfulness

Problem

In certain situations, we may get stuck in a loop of seemingly never ending thoughts. This can make us extremely anxious and overwhelmed, which makes it difficult to make decisions.

For example, before sending a text message to someone you like, sending in a leave application to your boss, or when you need to have a difficult conversation with a loved one.

Solution

The first thing you need to do in this situation is break down your train of thought. A simple and effective way of doing this is with the 5,4,3,2,1 technique. Note down 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Benefits

This can help you ground yourself and become more mindful. It distracts you and breaks the train of thought, which gives you the opportunity to refocus and get back to doing what you need to do.

The 10 minute reset

Problem

When anxiety takes over on a busy day, we may find ourselves completely perplexed and unable to deal with certain situations. It can be due to any trigger, like a call from your boss or an important deadline.

Solution

A 10 minute reset that includes 2 Minutes of deep breathing exercises (breathing in for 4 seconds, holding for 7 seconds, then breathing out slowly), 5 Minutes of moving your body (stretching, jumping around, and rolling your neck), and 3 minutes outside in the fresh air will do wonders! It helps us ground ourselves and counter the anxious thoughts and physical symptoms of anxiety, like increased heart rate or a pit in the stomach.

Benefits

The rest will help you refocus and build resilience so you can endure the situation you are in. Breaks help us cope with anxious energy and ground ourselves to take the day on!

Use distraction to stop overthinking

Problem

You may tend to think about the same situation or problem over and over again because you’re worried about the outcome.

Why it is bad

When we are worried, it is difficult to think clearly. Our minds can get carried away and we may start imagining worst-case scenarios, which in reality, have very little chance of happening. Thinking like this makes us anxious and saps precious mental energy.

Solution

If you can’t stop thinking about a situation or problem that you have no control over, then try distracting yourself to take your mind off of it. Do an activity you enjoy that requires mental focus, such as drawing, listening to an inspiring podcast, or doing an intense physical workout. Create a distraction activities list and keep it handy for when you start overthinking.

Benefits

Distraction stops overthinking by shifting our focus away from anxious thoughts, and onto something else. Channeling our mental energy into enjoyable activities releases feel-good hormones which boost our mood and energy, and reduce anxiety.

Reduce Outside Stimulation

Problem

Sometimes, being tired or anxious can make your surroundings too much to handle. Every noise and sensation is suddenly overwhelmingly annoying or even almost painful.

Why it is bad

This overwhelm, or overstimulation, can make you irritable and unable to interact with others or take care of your responsibilities. Others may not understand what you’re going through and become angry or confused at your reactions.

Solution

Reducing the stimulation your brain has to process is the best way to combat overstimulation. Time and rest are the best cures, but these aren’t available in the moment. So, finding ways to reduce sensory inputs can help. Noise-canceling headphones, gloves, soft lights, and scented items are common ways to reduce stimulation, by blocking or focusing one of your senses.

Benefits

Overstimulation can be hard to completely avoid, but by having specific strategies to reduce sensory input, you can greatly improve your experience. Lessening the amount of environmental stimulation helps reduce anxiety and emotional overwhelm.

How overstimulation is ruining your life

Take a shower or bath

Problem

When we are anxious our bodies tend to experience fight or flight mode. This increases the blood pressure in order to combat the stressful situation. Not having a way to soothe ourselves in times such as these can be very distressing.

Solution

An effective way to manage this overwhelming feeling is by taking a shower. When we feel anxiety creeping up on us, it can be effective to take a shower or bath. You can focus on the temperature of the water or the sounds it makes. Resonate with these sensations and ground yourself.

Benefits

This reduces blood pressure and the stress inducing hormones. Showers are also known to release endorphins and ease feelings of anxiety. They can also help us refocus and come back to the present.

Limit caffeine intake

Problem

Research has shown a strong link between caffeine intake and anxiety. Caffeine is a stimulant that can make us feel jittery, nervous, or restless. Excessive consumption of caffeine increases adrenaline and cortisol, which raises anxiety levels.

Solution

It’s important to observe how your body reacts to caffeine consumption, and always limit your intake to 4 cups a day. Keep a tab on how much caffeine you consume, and cut it down to a healthy level if you’ve been going overboard. This will help you keep a healthy balance and your anxiety in check.

Benefits

Limiting your caffeine intake can also help you avoid unnecessary anxiety by regulating your cortisol and adrenaline levels, which will help you function more effectively.

The Ugly Truth About Coffee’s Effects On Your Body

https://www.sleepfoundation.org/nutrition/caffeine-and-sleep

Curate your social media content

Problem

We often scroll through social media apps without realising the impact they have on our mental health, and some content can even act as a trigger for anxiety. We may not want to quit social media, but at the same time it makes us feel uncomfortable and anxious.

Solution

One of the most important things is to identify the triggering content and then reassess the pages/accounts you follow. For example, you may identify that accounts related to diets and certain body types may be triggering. In this case, it may help to curate your account by following alternative content that is more useful and removing triggering content. This creates a better mental and emotional space for you to engage with things that are more fulfilling.

Benefits

Curating the content you view on social media helps you control what you feed your mind. It can help reduce the bombardment of information that often triggers anxiety, and allows you to be more mindful about the information you consume.

Plan your day in advance

Problem

Some days can be overwhelming and anxiety inducing when left unplanned. When we have an important day ahead, with a presentation or interview, for example, we may begin to feel lost without a clear plan of action. This may leave us feeling anxious and overwhelmed.

Solution

A sound plan is the key to cracking these situations. It may help you to plan out your day and write it all down the night before. Break the day down into smaller parts; for example, you could make a list of things you need to finish before you leave for work.

Benefits

It’s a great idea to keep it handy for you to refer to throughout the day; the notes section on your phone or a sticky note on the refrigerator are both great for this. This can make you feel more in control, composed. and ready to take on an important day!

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Do you feel depressed?

Depression

You’re alive but you’re not living. It feels like you’re carrying the weight of the world on your shoulders and you’re exhausted. The feelings of sadness, worthlessness and guilt are impossible to shake. Your negative emotions are so consuming that it’s hard to be motivated to do anything, and nothing brings you joy anyway. This is how it feels to be depressed.

But there is hope for you if you struggle with depression. That hope starts with our carefully selected, science-backed strategies for depression. Our strategies will equip you with the tools you need to relieve the intense emotional pain you’re feeling. You’ll learn how to manage your strong, negative emotions so that they lose their grip over you. Over time, your enthusiasm for life will return as you rediscover and experience true joy once again.

Do your struggle with negative emotions?

Manage Negative Emotions

Do you react in ways you later regret when you experience strong, negative emotions? Perhaps you find it hard to control your anger and you lash out at others. Maybe when you feel sad and lonely you turn to alcohol or drugs to numb the pain. Or maybe you’re someone who keeps their emotions inside and later explodes.

It’s important for your mental well-being that you learn how to manage negative emotions so that they don’t become expressed in unhealthy and harmful ways. Our strategies will help you cope better with negative emotions. You’ll become more aware of your emotions and you’ll learn how to minimize the hold they have over you. We’ll show you how to channel your negative emotions into healthy and positive pursuits to promote optimal mental health.

Do you lack motivation?

Motivation

Is it hard for you to get started when you have important tasks to do? And do you find it challenging to finish what you’ve started? Being unmotivated can interfere with your work, studies, and everyday life. So, how do you get motivated to do things that feel difficult, boring, or unpleasant?

No matter what is making you feel unmotivated, you can be sure to find some tips on our platform that will work for you. Our tips will help change the way you think about and approach the tasks you have to do. Equipped with a positive mindset and some novel approaches, you can finally say goodbye to procrastination for good.

Do you have trouble sleeping?

Sleep better

Do you wake up tired, groggy, and feeling like you barely slept? Do you feel the need to take a nap hours after waking up? Do you have trouble concentrating throughout the day, and does every little thing seem to annoy you? If this sounds familiar, then getting too little sleep, or the quality of your sleep could be to blame.

No matter what’s causing your sleep troubles, our strategies for better sleep have you covered. Our practical tips will help you fall asleep quickly and naturally. They’ll also help you improve the quality of your sleep so that you wake up feeling refreshed and rejuvenated. You’ll feel ready to embrace the day cheerfully, with the energy and focus that you need to accomplish your goals.

Do you struggle with time management?

Time Management

Do you wake up most mornings feeling unprepared for the day ahead? Do you tend to put off important tasks till the last minute? And do you work overtime to avoid missing important deadlines? Poor time management can cause problems in your work and personal life and cause undue stress.

Fortunately, good time management is something that can be taught and we’ve got lots of helpful strategies for you to try. Our strategies for time management will help you get organized so that you feel prepared and motivated to tackle the tasks that each new day brings. You’ll benefit from more personal time and less stress, and you’ll feel empowered having successfully completed what you need to do on time.

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Depression Manage Negative Emotions Motivation Sleep Better Time Management

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Strategy

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Exerscise

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Description

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What do you need help with?

Anxiety

We will be asking you some questions to determine effective strategies to help you.

Are you ready?

1 / 4

Are you willing to take small courageous steps in your life?

Do you want to learn how to challenge negative self-talk?

Do you want to learn how to stay present in the moment?

Is it difficult for you to maintain a healthy lifestyle?

NO

YES

Based on your answers we recommend you work on

Please choose one to continue with

Here are some ___ strategies.

Please swipe yes to the ones you want to save.

1 / 1

Slowly step out of your comfort zone

Customize your Space and Life

Research New Things

Choose One Hard Thing To Do

Prioritising tasks

Take a break from stressful conversations

Ask for Reassurance

Gentle Parent Yourself

Redirect nervous energy

Practise gratitude

Have a Worry Time

Question your story

Positive self talk

Free writing

Paced breathing

Find a Relaxing Activity

Locate emotions in your body

Narrow the Realm of Possibilities

Get information

Carry a grounding object

Clench and release technique

Safe space imagery

Identify the trigger

Progressive muscle relaxation

5,4,3,2,1 Mindfulness

The 10 minute reset

Use distraction to stop overthinking

Reduce Outside Stimulation

Take a shower or bath

Limit caffeine intake

Curate your social media content

Plan your day in advance

NO

YES

Please complete the exercises for your saved strategies

Would you like to set a reminder to practice the saved strategies?

Sometimes there might be a different issues that can help you with your goal.

Would you like to look at other areas that could help you with this?

1 / 5

Do you feel depressed?

Do your struggle with negative emotions?

Do you lack motivation?

Do you have trouble sleeping?

Do you struggle with time management?

NO

YES

Based on your answers we recommend you work on

Please choose one to continue with

Would you like to complete a questionaire to determine if New category Text

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Congratulation, you have finished the questions for Anxiety

Hey, Friend! Let's work on your Category

Strategy

Exerscise

Description

List

Plan

Journal

Situations and Reflections

Strategy was saved in My Progress

Additional Rescources

Something else is bothering you?

Please swipe yes to
the ones you want to save.

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