Download the Anxiety Alias PDF below:

It's Mental Health Week and our free gift to you is this printable PDF Safety Plan. If you are struggling with depression, anxiety, an eating disorder, self-harm, suicide ideation, mood swings etc., it is helpful to have a plan. When you're falling apart it's hard to think clearly, but if you have a plan written down, it's easy to refer to it in a crisis. You can download the PDF by clicking on the link below.

Everyone gets overwhelmed sometimes. You might be tired, hungry, stressed about an assignment due next week, aggravated by your younger brother, worried about a friend who hasn't messaged you back, and angry about an argument you just had with your Mum. As a result you may want to yell, break something, cry, or all of the above. Overwhelm happens to everyone. Your parents may be tired, anxious about work, stressed about some big bills they have to pay, worried about your older brother's bad behaviour, and concerned about their parents. As a result, they may be less patient than usual. 

Here are nine things from https://psychcentral.com and one from me to help deal with overwhelm. They are all useful. Do as many of them as you can. I was feeling overwhelmed tonight. It helped to talk about it and get a hug.  

Many of you are sitting exams at the moment - here are some quick ways to calm down before an exam. Some of them you could even do during an exam (maybe not the jumping jack one). ​

Anxiety and panic attacks usually happen at the most inconvenient time. You can't exactly do a 20 minute mindful meditation in the middle of an exam, but there are other things that you can do. Here are nine things that you can do if you need to calm down in a hurry—some of them you could even do in the middle of an exam:

1. Deep breathing—this one works. I know because I have used in a lot. It's quick and easy and has been proven to reduce the symptoms of anxiety.
2. Write it down—journaling is another proven way to reduce stress and anxiety. You may not have time to write a three page journal entry, but you can quickly note your thoughts and feelings to address them later.
3. Smell something calming—lavender has calming properties. You can rub a bit of essential oil on your wrist and smell it when you're feeling anxious.
4. Have a drink of water—if you're dehydrated, you can't concentrate or think properly. By having a drink you hydrate yourself, but it's also a distraction. 
5. Chew gum—this has also been shown to improve mood and reduce anxiety.
6. Relax your muscles—focus on long neck, low shoulders and loose fingers. 
7. Use positive self talk—remind yourself that you are capable and can do this.
8. Look at the evidence—remind yourself that you have overcome every obstacle in the past and can get through this one too.
9. Listen to music—it's not always possible to do this but you could listen to music before an exam or other stressful situation.

Kids Helpline1800 55 1800
Free, confidential counselling service available any time of the day or night by phone or webchat.
Beyond Blue1300 22 4636
Call or chat online with a trained mental health professional any time of the day or night.
headspace1800 650 890
Online and telephone support service that helps young people who don’t feel ready to attend a headspace centre or who prefer to talk about their problems via online chat, email or on the phone.