I am feeling...

anxious

help me!

i can manage my anxious feelings by doing...

DEEP BREATHING

breathe out for 5,
hold for 2,
breathe in for 3
(& repeat)

SENSORY ENGAGEMENT

name 5 things i can touch, 4 things i can see, 3 things i can hear, 2 things i can smell & 1 thing i can taste

REALISTIC SCENARIOS

write down the
worst case scenario,
best case scenario &
most likely case scenario

CONTROL CIRCLE

write down what is inside my control inside a circle & what is outside my control outside the circle

BEING PRESENT

be in the present moment
by noticing and reducing
my focus on the
future and past

GREY THINKING

be aware of black
and white thinking &
replace it with more
grey thinking

FOREST BATHING

go forest bathing in
nature & notice what
I can see, touch, smell, taste & hear

MINDFULNESS MEDITATION

do mindfulness
meditation by noticing
my body, breathing & surroundings

ABC PATTERNS

notice and write down
A (antecedent),
B (belief) &
C (consequence) patterns

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MaxiMinds is not an emergency mental health service. If you or someone you know are in urgent need of help, please present to the emergency department at your nearest hospital or contact the following mental health crisis teams.

Emergency 000 | Mental Health Line 1800 011 511 | Lifeline 13 14 11