Click on the PDF to print a copy of the handout above.
Our Five Senses of SIGHT, TOUCH, HEARING, SMELLING, and TASTING are ways in which we naturally experience the world around us. But they can also be unique tools for helping oneself or helping someone else as a caregiver to work through an anxiety attack. The idea is instead of doing the old "Count to 10 slowly forwards and backwards" and calm your breathing, we can actually help ourselves or someone else count Five Things unique to each of the Five Senses that can refocus their mind, body, and emotions on a sense of peace, calmness, and safety. If you or someone you're helping goes through all Five Senses and is still a bit anxious, it's a great idea to walk through this exercise a second time, finding new items for each Sense of the body.
A 'Trigger' is defined as something/someone that causes something else to happen causing one to enter into a time of anxiety, panic, or depression. Identifying triggers can help you know particular situations/events/people that may contribute to your condition. Triggers will also help you to identify healthy "Boundaries" that may need to be put in place in your life based on those particular identified circumstances or individuals.
Setting Healthy "Boundaries" - Boundaries define us. They define what is me and what is not me. A boundary shows me where I end and where someone else begins, leading me to a sense of ownership. Knowing what I am to own and take responsibility for gives me ownership. Taking responsibility for my own life gives me freedom and opens up many different options. However, if I do not "own" my life, my choices and options become very limited. (Boundaries, pg.31)
The Bible tells us clearly what our parameters are and how to protect them, but often our family, or other past relationships, confuse us about those parameters. In addition to showing us what we are responsible for, boundaries help us to define what is not on our property and what we are not responsible for. (Boundaries, pg.32)
"Boundaries help us to own what is ours and only what is ours." (Dr. Ed. Welch)
Daily Activity Planner for
Does depression/(anxiety) keep you from feeling in control of your days? Many people find that setting up a routine can help with their symptoms. So try to get on a schedule. Below is a planner that you can use to map out your day. It's also like a journal that helps you track your mood. Plus, you can compare what you planned to do with what you actually did. After a few weeks, you might see patterns that you never noticed before. For instance, you might find that you feel worse at one time of the day or during a particular activity. It could also show you the things that tend to make you feel anxious. Once you start seeing trends like these, you can prepare more for the times when you might feel depressed/(anxious). That way, you can make a plan to deal with them or avoid them altogether. -- Source: WebMD
Suggested Daily Activities:
-Daily Personal Hygiene (Try to shower daily, brush teeth)
-Have a morning quiet reading or devotional time
-Eat healthy Meals Regularly (Your body needs necessary nutrients)
(some foods such as sugar can greatly affect people with depression/anxiety)
-Exercise regularly, even simply walking, light yard work
(exercise is natural serotonin for the body)
-Go for a ride with a friend, even if you don't stop anywhere.
- Have a friend come by and take you to lunch.
- Call and talk to a friend
- Be active around your home (help with chores, etc.)
- Watch a favorite movie or TV show
- Even take a short nap! Yes, naps are permitted to give your mind and body the necessary rest it needs during times of anxiety and depression when it is working extra hard.
Simple Steps as Mentioned at the top of the page........
Have Hope Daily Activity Planner
- Source: WebMD
DIRECTIONS: In the first column, plan what you want to do tomorrow. Then, tomorrow night, fill out the remaining three columns. Did you do what you intended? How did you feel during each time? Did anything happen that might have affected your mood? For instance, did you get into an argument with a friend? Did you start thinking about things that made you anxious? Source:
Download the Have Hope Daily Activity Planner below: