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TIPS TO HELP WITH AN ANXIETY ATTACK

  • Look around you
  • Find 5 things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste

This is called grounding. It can help when you feel like you have lost all control of your surroundings.

BREATHE

Just breathe – Remember the 5 second Rule – breath in for 3 seconds and out for 2 seconds. You can do this anytime, anywhere – no one needs to know.

Useful National Websites & Helplines

Reading Recommendations

  • The Relate Guide to After the Affair – How to build Trust and Love Again – Julia Cole
  • The Relate Guide to Better Relationships – Sarah Litvinoff
  • The Relate Guide to Loving Yourself Loving Another: The importance of Self-Esteem for Successful Relationships – Julia Cole
  • How to do Relationships – Anjula Mutanda
  • The Relate Guide to Sex & Intimacy – Cate Campbell
  • Relationships – The School of Life
  • The Other Half of Asperger Syndrome – (Autism Spectrum Disorder) Maxine Aston
  • The Asperger Couple’s Workbook – Practical Advice & Activities for Couples and Counsellors – Maxine Aston – Foreword by Tony Attwood

    • DEPRESSION

    • How to Help your Loved One Overcome Depression – Dr Nicola Ridgeway & Dr James Manning
    • Living with a Black Dog – How to take care of someone with depression while looking after yourself – Matthew & Ainsley Johnstone
    • Reasons to Stay Alive – Matt Haig
    • Shoot the damn dog – A Memoir of Depression – Sally Brampton
    • The Recovery Letters – Addressed to People Experiencing Depression – Edited by James Withey and Olivia Sagan

    MINDFULNESS/LIVE ADVICE BOOKS/ABOUT THE BRAIN BOOKS

    • Sane New World – Ruby Wax
    • A Mindfulness Guide for the Frazzled Mind – Ruby Wax
    • How to be Human- The Manual – Ruby Wax
    • Daring Greatly – How the Courage to be Vulnerable Transforms the Way We Live, Love, Parent and Lead – Brene Brown
    • How to stay Sane – Philippa Perry – The School of Life
    • Ikigai – The Japanese Secret to a Long and Happy Life – Hector Garcia and Francesc Miralles
    • Notes on a Nervous Planet – Matt Haig
    • The Book You Wish Your Parents had Read (and Your Children Will be Glad That You Did) – Phillipa Perry
    • The Silent Guides – Understanding and developing the mind throughout life –Professor Steve Peters
    • The Things You can See Only When You Slow Down – How to be Calm in a Busy World – Haemin Sunim

    YOUNG PEOPLE

    • Am I Depressed and What Can I do About It? A CBT self-help guide for teenagers experiencing low mood an depression – Shirley Reynolds and Monika Parkinson
    • Blame my Brain – Nicola Morgan
    • Keep your Cool – How to Deal with Life’s Worries and Stress – Dr Aaron Balick
    • Positively Teenage – A Positively Brilliant Guide to Teenage Life – Nicola Morgan
    • The Teenage Guide to Friends – Nicola Morgan
    • The Teenage Guide to Life online – Nicola Morgan
    • The Teenage Guide to Stress – Nicola Morgan
    • You Are Awesome – Matthew Syed

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