As discussed previously, it is essential you and your child learn how to care for yourselves with techniques that can calm your anxiety. Meditation, breathing exercises, physical exercise, a warm bath, getting involved in a hobby you enjoy, getting together with friends, and using thought-stopping can be helpful.

Creating an Action Plan

For some, creating a written plan, something that can be referred back to, put in a pocket, or hung up where they will see it all the time, can be soothing. Your plan can include reminders of how to breathe, so you can bring your heart rate down first. Then add a few positive statements to counteract the anxious thoughts, followed by a list of reminders of what you want to believe about yourself, or that you are now finding is truer of you, and one thing you will do differently to get a different result.

Taking Time-Outs

Do not be afraid to take time for yourself and to disengage from the situation or people you feel anxious around. Yes, there are times when you want to challenge yourself to hang in there and prove you can cope, but there are also times when you need to care for yourself by walking away. You can tell yourself and others, “I am going to my room for an hour; I need some me-time.” Or, “I am going to take a walk or a bath.” As you do this, you are modeling self-management for your child.