Anxiety Management

Anxiety Management Resources and Support

 

Life for a person with an autism spectrum condition already has its challenges. Now, as the world experiences a period of uncertainty, those on the spectrum may be feeling anxiety at the sudden changes occurring. As you are forced to adapt your daily routine, stay indoors, and undertake a period of isolation from your support networks, we understand the difficulties that come with this period of transition. Feelings of fear, loneliness, and boredom can start to take over. To help you through this challenging time, we have collated some self-help resources focused on anxiety that will support you in the weeks ahead.

 

General therapeutic based self-help and worksheets

 

Mental Health and wellbeing – NHS
https://www.nhs.uk/conditions/stress-anxiety-depression/

Self-help Guide – NHS
https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/anxiety-self-help-guide

CBT Printable Worksheets – Get Self Help
https://www.getselfhelp.co.uk/freedownloads2.htm#Worksheets_

CBT workbook – NHS
https://www.hpft.nhs.uk/media/1655/wellbeing-team-cbt-workshop-booklet-2016.pdf

Young Minds Coronavirus and Mental Health
https://youngminds.org.uk/find-help/looking-after-yourself/coronavirus-and-mental-health/ 

 

Coronavirus anxiety specific self-help

 

Coronavirus and your wellbeing – Mind
https://www.mind.org.uk/information-support/coronavirus-and-your-wellbeing/

Coping with Uncertainty – Autistica
https://www.autistica.org.uk/what-is-autism/coping-with-uncertainty

Coronavirus Anxiety: Coping with Stress, Fear, and Uncertainty – Helpguide
https://www.helpguide.org/articles/anxiety/coronavirus-anxiety.htm

Coronavirus Anxiety Workbook – The Wellness Society
https://thewellnesssociety.org/free-coronavirus-anxiety-workbook

Coronanxiety, support and resources – Anxiety UK
https://www.anxietyuk.org.uk/coronanxiety-support-resources/

The No Panic Guide to the C-Word – 1mg

 

Resources for Autism quick anxiety strategies

 

Strategies to Reduce Anxiety

Opposite Action

Sleep Hygiene

Distress Tolerance

The Worry Tree

Anxiety Management Diary

My Safety Plan

 

Help with anxiety social story

 

Anxiety Management Social Story

 

Challenging Behaviour

 

Supporting Your Loved One at Home – The Challenging Behaviour Foundation

 

Resources from the National Autistic Society

 

Coronavirus resources
https://www.autism.org.uk/services/helplines/coronavirus/resources.aspx

 

Mindfulness, meditation and well-being free apps

 

Buddhify – Guided meditations for walking, stress & difficult emotion, work break, going to sleep, waking up and many other different categories.

CALM – Promises to help users sleep better, boost confidence and reduce stress and anxiety, all with the help of guided meditations, soothing music, and bedtime stories

Headspace – Designed to help you train your mind and body for a healthier, happier life and get the most out of your day, Headspace can be used anywhere.

Stop Panic and Anxiety Self-help – This self-help app reminds you of your strengths and ability to cope when panic is triggered.

Colorfy – Adult colouring book brought aiding focused meditation. With a selection of images and mandalas to choose from, or the option to upload your own sketches to colour.

Elefriends – Elefriends is a supportive online community delivered by MIND charity where you can be yourself. It is a safe place to listen, share and be heard.

Daylio (Diary Mood Tracker) – Daylio collects recorded moods and activities in the statistics and calendar. This format will help you to understand your habits better. Keep track of your activities and create patterns to become more productive.

SAM (Self-help for Anxiety Management) – Offers a range of self-help methods for people who are serious about learning to manage their anxiety.

Stay Alive – Suicide prevention app which offers help and support both to people with thoughts of suicide and to people concerned about someone else.

Guided meditations and breath work
http://www.freemindfulness.org/download

 

Therapeutic services and helplines

 

Lapis
Offer affordable remote therapy to people affected by disability, autism and life changing health issues and their families.

Click here for more information.

Directory of helplines
https://www.getselfhelp.co.uk/helplines.htm

 

Structuring your day

 

Whilst isolating at home you might wake up feeling de-motivated and a bit lost. Without daily routine and purpose a day can drag on. If you have autism having structure can really ease feelings of anxiety. Here are some top tips to help you plan some activities and an example and template of a daily calendar that you can use to help remain calm and focused.

Tips for a Calendar

Weekly Calendar Example and Template

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