Dealing with an anxiety disorder in a high-stress job can be difficult. I often don’t have the time to go through my normal “calm-down” process while at work. I needed a quick way to cope with my anxiety so it didn’t derail me for the day. I ended up making my own box of strategies that I use in the classroom. See pictures and links below!
I bought a simple photo box to store the materials in. I love that as soon as I see the cover, I get a reminder to live in the moment. I can catastrophize a situation really fast but this reminds me to stop and take a breath. I have 5 items in the box, as well as a bonus tip.
Essential Oil Blends
I love keeping essential oil blends in the box. I can’t even describe how much the scent of lavender can calm me down. I love to rub a little bit on my wrists and other pressure points and take a deep breath. I have a set with several scents, depending on my mood. It is important that you find essential oil blends. Essential oils are often too harsh on the skin on their own so look for a blend meant to be applied to the skin. I also have a lavender and aloe vera face mist that I utilize when I have been crying.
Positive Affirmations Adult Coloring Book
I got this freebie from Allie at Miss Behavior. The fun fact about this is I don’t like to color at all. I don’t find it to be relaxing. I use those tool to help distract myself. When I can’t get my mind to stop spinning, I start coloring. Usually, a couple of minutes in I start breathing easier. This is a great tool to get me off that negative path.
Take 5 Deep Breathes Board
I actually have this board in my classroom for student use. This comes from the calm down kit from Melissa at Autism Adventures. One day, I was having intense anxiety in my classroom. I have been to therapy and she would always tell me to count down from 5 to cool down. I was having trouble following through with that so I grabbed this board from my calm down kit. As I took each breath, I took an icon off the board. It helped me slow down and by the end, I felt calm. I prepped an additional board to keep in my box, and I use it frequently!
Blank Notebook
This is the most simple tip, but it works. I keep a blank notebook and pen in the box. Sometimes it is helpful for me to put pen to paper and just have a brain dump. I love getting all of the words out of my head that allows me to refocus and deal with the problems when I have more time.
Motivational Cards
If you follow me on Instagram you know I love a good motivational quote. I try to be really honest about my anxiety. I share when I dip down and I share when I rise back up. I took 10 of my favorite quotes and made simple cards with them. I have them on a ring in my box. I can quickly flip through, read each of the statements and remind myself that I will be okay. This is a blog exclusive freebie, grab them here.
Marco Polo
This is not kept in my box. This is actually an app on m phone. I am super close with Autumn from Supports for Special Students and Jenn from Teach Love Autism. Autumn had us download Marco Polo and now we talk constantly through the App. The best part of Marco Polo is that it is a video messaging app that has no time limit. When I’m upset, I can hit start on the group chat and start rambling. I can pour my heart out and get all of the thoughts out of my head and they can watch and respond when they get a chance. It is not uncommon for me to leave a short message about feeling anxious and have both of them come back with amazing advice, support, and love. This is my most used app hands down-I love it so much I made my sister-in-law get it too.
I hope these tips helped you brainstorm how you can cope with your own anxiety at work. What else would you add to the box?
LOVE this post! Huge help! I deal with anxiety and take anxiety meds. Doesn’t help when my whole face and neck turns bright red so the world can see!
I cry so easily and have an awful crying face so I totally get you!!
I’m a sped teacher with anxiety too 🙂 Thank you so much for sharing your tips, I’ve borrowed a thing or two from my kids as well – the most effective one was a weighted blanket when I was having a panic attack. I’m finding it much more handleable now, the anxiety, but it’s never easy having a brain that lies to you. I hope you have a wonderful school year… Thanks again!
My husband actually surprised me a weighted blanket for my birthday and it has been a wonderful tool! Thanks for your message and I hope you have a wonderful school year as well!