Feel free to use Telka's CBT tools other resources to guide your self healing or use with the health care provider of your choice. These worksheets come to life after you have watched the anxiety, OCD , panic and depression videos on this website.
Breathing, as a mental health tool could be on each page of this website because the most effective tool for calming your mind and body is a deep, cleansing breath. 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 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 the distress
3. Let Go. Release the need to hold on to negative thoughts and experiences
Telka's 4 Choices Tool located in the Basic Tools page of this website 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, the 4 choices and the worksheets to practice your cognitive re-framing.
When is Anxiety a Disease? What is Panic Disorder? 7 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 7 pages of definitions to understand the range from healthy anxiety and worry to anxiety disorders, panic, acute or post traumatic stress disorders.
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
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.