{"id":538,"date":"2020-07-24T13:20:41","date_gmt":"2020-07-24T13:20:41","guid":{"rendered":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/?page_id=538"},"modified":"2024-03-14T20:16:45","modified_gmt":"2024-03-14T20:16:45","slug":"strategies-to-support-positive-coping-strategies-related-to-anxiety","status":"publish","type":"page","link":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/?page_id=538","title":{"rendered":"Strategies to Support Positive Coping Strategies Related to Anxiety"},"content":{"rendered":"\n<p class=\"is-style-success\">When children and youth either experience anxiety or depression they may need to learn emotional regulation strategies and positive\/healthy coping skills.<br><br>Listed below are some strategies your client may benefit from incorporating in their daily life. <\/p>\n\n\n\n<p class=\"has-text-color has-link-color has-medium-font-size wp-elements-952ef51103a113d8a9bad9fd1d9404e0\" style=\"color:#1871a5\"><strong>Strategies for <\/strong><b>Positive<\/b> <strong>Coping in Daily Life<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If your client experiences anxiety, especially socially anxiety it may be the case that when they do not know the answer to a question they may tend to \u201cfreeze.\u201d <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It will be important for your client \u00a0to learn to identify when they are \u201cstuck\u201d or feeling overwhelmed, and the steps that they can take to get \u201cunstuck.\u201d\u00a0 <strong>For example:<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left is-style-info\"><strong>Notice that I&#8221;m feeling overwhelmed <\/strong><br><br><strong>Take 5 deep breaths<\/strong> (or other relaxation strategy)<br><br><strong>Positive statement <\/strong><em>(e.g., &#8220;I can do this!<\/em>&#8220;<em>)<\/em><br><br><strong>Start with what I know. Ask myself:  <\/strong><em>&#8220;what do I know?&#8221;, &#8220;what is the first step?&#8221;, or &#8220;what category of concepts<\/em> <em>could this be related to?&#8221;<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Practice mindful breathing. Breathe normally and count how many seconds it takes to completely exhale. \n<ul class=\"wp-block-list\">\n<li>Keep breathing and see for how many seconds you can extend your exhale. Repeat until your exhale is as long as it can possibly be.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Try playing the \u201c<strong>5 Things Game<\/strong>.\u201d \n<ul class=\"wp-block-list\">\n<li>Sit comfortably where ever you are and think of five things you can<em> feel<\/em>,<em> hear,<\/em> <em>see, smell<\/em>, and <em>taste<\/em>. <\/li>\n\n\n\n<li>This can be done at any point throughout the day (on the bus, in class, before bed etc.).<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You may want to encourage your client to try the 3Cs:<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left is-style-error\"><strong>The 3Cs<\/strong><br><br><strong>Catch<\/strong> your thoughts: Identify an anxious or catastrophic thought (e.g., I am stupid).<br><br><strong>Collect<\/strong> evidence: Think of evidence that supports or negates the thought. Remember: feelings are not facts. Focus on the facts (Supporting evidence: I struggled with that last assignment; Negating evidence: I\u2019ve done well at everything else.)<br><br><strong>Challenge <\/strong>your thoughts: Have a debate with yourself. Did the evidence support that thought?\u00a0<br><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It may be helpful for your client to engage in purposeful journaling. Anxious children and adolescents have a tendency to journal primarily about negative events. It is okay to do this, as journaling is a good outlet. \n<ul class=\"wp-block-list\">\n<li>However, ensure that the journal entry is balanced: for every negative topic, there must be at least one positive.<\/li>\n\n\n\n<li>In addition, encourage your client to question the thoughts and feelings that she writes in her journal. \n<ul class=\"wp-block-list\">\n<li>Good questions to ask include:\n<ul class=\"wp-block-list\">\n<li>\u201c<em>Why do I feel that way<\/em>?\u201d,<\/li>\n\n\n\n<li>\u201c<em>What is the evidence for and against that fear<\/em>?\u201d, <\/li>\n\n\n\n<li>\u201c<em>Is that the most likely thing that could happen&#8221;<\/em><\/li>\n\n\n\n<li><em>is that the worst case scenario<\/em>?\u201d<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is important that your client&#8217;s parents encourage to help their child develop a self-awareness of his\/her strengths and challenges, and develop new strategies when faced with setbacks.\n<ul class=\"wp-block-list\">\n<li><strong>Self-awareness worksheets<\/strong> (Understood.org):\u00a0 <a href=\"https:\/\/www.understood.org\/en\/friends-feelings\/empowering-your-child\/self-awareness\/download-self-awareness-worksheet-for-kids\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.understood.org\/en\/friends-feelings\/empowering-your-child\/self-awareness\/download-self-awareness-worksheet-for-kids<\/a><\/li>\n\n\n\n<li><strong>\u201cGrowth mindset\u201d worksheets <\/strong>(Understood.org) <a href=\"https:\/\/www.understood.org\/en\/friends-feelings\/empowering-your-child\/building-on-strengths\/download-growth-mindset-activities-for-kids\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.understood.org\/en\/friends-feelings\/empowering-your-child\/building-on-strengths\/download-growth-mindset-activities-for-kids<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-color has-link-color has-medium-font-size wp-elements-3d9670c78728e84c264d1bc431b4d7c7\" style=\"color:#aa1212\"><strong>Handouts for Clients and Parents.<\/strong><\/p>\n\n\n\n<p>The following strategy specific handouts could be given to your clients or their parents to help in relaxation:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/resourcelibrary.ucalgaryblogs.ca\/files\/2020\/09\/how-to-teach-your-child-calm-breathing.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Teach Calm Breathing<\/a><\/li>\n\n\n\n<li><a href=\"http:\/\/resourcelibrary.ucalgaryblogs.ca\/files\/2020\/09\/how-to-do-progressive-muscle-relaxation.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Progressive Muscle Relaxation<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<div class=\"entry-summary\">\nWhen children and youth either experience anxiety or depression they may need to learn emotional regulation strategies and positive\/healthy coping&hellip;\n<\/div>\n<div class=\"link-more\"><a href=\"http:\/\/resourcelibrary.ucalgaryblogs.ca\/?page_id=538\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &ldquo;Strategies to Support Positive Coping Strategies Related to Anxiety&rdquo;<\/span>&hellip;<\/a><\/div>\n","protected":false},"author":8966,"featured_media":0,"parent":365,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"class_list":["post-538","page","type-page","status-publish","hentry","entry"],"_links":{"self":[{"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/pages\/538","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/users\/8966"}],"replies":[{"embeddable":true,"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=538"}],"version-history":[{"count":10,"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/pages\/538\/revisions"}],"predecessor-version":[{"id":3186,"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/pages\/538\/revisions\/3186"}],"up":[{"embeddable":true,"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/pages\/365"}],"wp:attachment":[{"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=538"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}