Mood/Anxiety Cluster

Self-management of anxiety problems

Keep a journal to write down anxious thoughts.

Many mobile apps on relaxation have been developed that are very helpful during moments of anxiety and stress. One method includes deep, focused breathing. This can help slow your heartbeat and help calm you down.

Practice progressive muscle relation by tensing and relaxing each muscle group from your toes to your head for 3 seconds and then relax.

For individuals with intellectual disability, deep breathing is often very helpful in a stressful situation. I often tell my patients, “smell the flowers, blow out the candles”.

It is also important to remember that you are not alone. Reach out to family and close friends and let them know how you are feeling. Also, don’t be afraid to seek professional help if you feel that your symptoms are too overwhelming.

Looking After Yourself – Anxiety