Handbook Workbook PACS Introduction Your Anxiety Journey Self Management Plan Panic and Anxiety Disorders Doctors and Testing Therapists Medications Quiz Supplements Marijuana/CBD DBT CBT EMDR Mindfulness Meditation Tips and Tricks Breathing Exercises Emergency Helplines/Websites/Groups Apps Books Recommended Products Glossary Authors/Contributors References Anxiety Cycle Anxiety Symptoms Getting to know your anxiety Control My control template What makes anxiety worse? What helps anxiety? Wellness Goals Check-In Brain Dump Thought Diary Worry Time The Worry Jar The Worry List Anxiety Coping Statements Unhelpful thinking styles Challenging your thoughts Today's Anxiety Entry Mood Tracker My Fear Ladder Anxiety Coping Statements Affirmations Worry List Personal Journal The Anxiety Letter Ways to Relax My Ways to Relax This feeling is temporary My Anxious Days Playlist Breathing rate record Alternate Nostril Breathing Mantra Breath Balloon Breath Bubble Breath Hot Chocolate Breath Reset Breath Box Breathing Anxiety coping statements Grounding Technique Affirmation Breath Ten Sounds Sensory Grounding Mindful Bite Mindful Eating Sensory Sounds Mindful Walk Stop Safe Place Mirror Tool Love & Gratitude Log Journal Prompts Sleep Hygiene Affirmations Health Anxiety Reflecting Self Management Plan Journal prompts for anxious days Journal Prompts Journaling Prompts Symptoms of panic attacks Panic attack cheat sheet Panic attack coping statements Panic attack tips Support System What makes anxiety worse? The BIG list of things that make anxiety worse... Too much caffeine Not enough sleep Constantly checking social media Following social media accounts that have you comparing yourself and feeling bad Drinking too much alcohol Not exercising Not drinking enough water Unhelpful thinking styles Always listening to your inner critic Eating 'unhealthy' foods too often Overthinking Spending too much time thinking about future concerns Avoiding things that make you anxious (yes, it makes it worse in the long run!) Not taking medications correctly Trying to control everything Spending too much time worrying about things out of your control Perfectionism Skipping meals Over-scheduling yourself Poor time management Moving really fast all day Holding muscle tension in your body Not having any downtime Breathing too quickly/taking shallow breaths Trying to please everyone/not having good boundaries Always eating on the go Too much screentime and bluelight exposure