Breathing, as a mental health tool, is the most effective tool for calming your mind and body. Take a deep, cleansing breath now to see for yourself. Fear holds the breath. Reduced oxygen triggers panic. If you want one simple, easy tool right now to calm your anxiety...
just breathe in and exhale out. Repeat.
The Map to Emotional Health, describes the steps of working through emotions:
1. Acknowledge the emotion in both mind and body
2. Learn coping strategies to tolerate distress
3. Let Go. Release the need to hold on to negative thoughts and bad habits.
Telka's 4 Choices Tool helps differentiate your "Fight, Flight, Freeze" responses from your wiser, more logical, problem-solving mind. Don't make fear-based decisions. Align your actions with your values using the map and the worksheets to practice your cognitive re-framing.
When is Anxiety a Disease? 4 pages
We need healthy anxiety to alert us when our wallet is low on funds,
the toddler is near the road, that semi is crossing over center line.
Ask yourself, "Is my anxiety helping me right now?"
"Is what I am worrying about right now factual or did I make a story up in my head?"
Use these 4 pages to understand the range from mild anxiety and worry to severe anxiety.
Watch the Anxiety Videos on this site for greater understanding.
Take your symptom inventories and test results to your health care provider to discuss treatment options
Use free worksheets on www.TrailsToWellness.org
Did you know that you can download amazing CBT worksheets and toolkits for free? These resources are fantastic for parents, educators and therapists and other healthcare providers, or anyone interested in learning tools to cope with emotions.
Perspective Tool: 3 Page Worksheet
A mind overwhelmed with emotions is not able to think clearly.
Remember the children's story of Chicken Little who thought the sky was falling?
Taking a moment to breathe, calm yourself and applying perspective
allows you to find that acorn.
Worry Focus or Wisdom Focus?
Notice your worries... if they prompt you to problem-solve, great! If your worries are about things that are out of your control or things that you fail to address, ... then it's time to practice a wisdom focused approach to your thought process.
Align your thoughts with your values. What kind of person do you want to be?
A complaining Worrier? or a Wise Problem-Solver?
Break the Worry Loop Using the Finish The Sentence Tool
Healthy brains will filter and release thoughts using the problem-solving and logic centers of the brain. Anxiety diseases cause thoughts to get stuck and amplified in the highly emotional area, cut off from executive function. Tool #7 encourages your brain to move out of highly charged emotions and into the more rational thoughts where insight and problem-solving replace worry and fear. Practice worksheet on page 2
Take Responsibility for Worry and Fear
Sometimes we talk to therapists, download stress management tools, do all the things that look like we are working toward emotional recovery....but we still feel stuck. Still don't make changes. Maybe it's time to lean into the resistance to learn what the barriers might be.
Cognitive Reframing Tool & Worksheet
Building on the Self-Talk Ladder Tool included in the Basic Tools section of this site, this version is adapted specifically to address mood disorders.
What changes in thoughts and actions are you willing to make to improve your mood?
These materials are also used for stress tools and anger tools
Telka's tools, resources and recommendations are not a substitute for mental health treatment or intended to be used as medical care. This site is not intended to diagnose or treat medical conditions or psychiatric concerns. Always consult your own health care professional for the treatment of mental illness. Report to the nearest emergency room when you have a mental health emergency. Telka does not offer emergency services or crisis intervention. Telka is not a physician, does not prescribe medication. Suicide Prevention Hot line