COPING WITH Panic
GROUNDING SKILLS
BREATHING SKILLS and YOGA
— “behavioral anxiety medication” on Now Matters Now website for learning emotional management skills
聽聽 (Harvard MD Dr. Andrew Weil)
聽The Center for Mind-Body Medicine
— yoga (savasana)
聽 聽YouTube channel with guided yoga, includes Yoga for Stress, Yoga for Anxiety, Yoga for Sleep
ANXIETY MANAGEMENT TECHNIQUES
聽 聽 Ways to chill, get perspective, learn mindfulness. 聽From Allina Health.
聽University of Michigan
聽 “The Anxiety Trick”
: 聽Understanding How Your Brain Makes You Anxious and What You Can Do to Change It 聽 Margaret Wehrenberg book on Amazon
podcast/blog from therapist Kimberley Quinlan LMFT
MINDFULNESS AND GUIDED MEDITATION
by Jon Kabat-Zinn (a 4 minute breathing and mindfulness meditation)
exercises and guided meditations 聽 聽Kristin Neff
聽Guided imagery CDs and downloads available for purchase “Guided Meditations for Help with Panic Attacks” 聽“Relieve Stress” etc.
聽 Free meditation downloads and handouts
聽 Mindful Magazine
APPS
(Self-Help for the Mind; free)聽 Download this free app quickly and click on “Help for anxiety NOW’ for panic support.聽 Has many useful anxiety management tools; start with “Self-Help with SAM” to create your own personalized “My anxiety toolkit”.
聽 聽 聽聽Website and app with relaxing nature videos and guided meditations for stress management.聽 Sign up for a free account and get access to some of the meditations, such as 7 Days of Calm, 7 Days of Managing Stress, 7 Days of Calming Anxiety, 7 Days of Sleep, 7 Days of Gratitude.聽 Access to more meditations with paid subscription.聽 Also has “Sleep Stories” — soothing the mind with stories to help you drift off into deep sleep (most with paid app).
WORRY
聽 聽Free online resource, cognitive-behavioral workbook.
SOCIAL SUPPORT
Local, in-person support groups
— free online Anxiety & Depression support group (national organization; open to the community)
聽Huffpost article.
UNDERSTANDING YOUR ANXIETY
聽podcast with Tara Brach
聽 聽 聽Handout by one of CWC’s college counselors on anxiety and college students. 聽Summary of self-care for anxiety. 聽A good place to start.
聽 聽 Free help / coping skills for panic, generalized anxiety, social anxiety, obsessive compulsive disorder, phobias, and PTSD
SOCIAL ANXIETY
聽 (for social anxiety)聽 Free online resource, cognitive-behavioral workbook.
PHYSICAL SELF-CARE AND ANXIETY
聽Dr. Henry Emmons
PODCASTS
podcast