Transition Tips What is Anxiety? Anxiety is a normal emotion it helps us to cope with stressful situations. There are times when we all feel worried. If these feelings don t go away or get worse, this could be anxiety. Anxiety if very common - 1 in 6 young people experience it at some point (YoungMinds). Physical Symptoms of Anxiety When we are in a stressful situation our bodies react to try and help us by preparing us to take action - this is called the Fight, Flight or Freeze response. We may experience some of the physical symptoms below: Tense muscles Shakiness Short, fast breaths Butterflies in your stomach Fast heartbeat Racing Thoughts Sweating
Automatic Negative Thoughts ANTs are when you fall into a pattern of thinking negatively about yourself and/or the world around you. Everyone has ANTs now and then, and most of the time they don t stop us from enjoying life. However, sometimes this pattern of thinking or ANTs can trap us in a cycle of worry. Thinking Traps There are lots of different ANTs that we call Thinking Traps. Thinking Traps Fortune telling Mind reading Should statements What if? thinking Putting yourself down I can t Predicting that things will turn out badly, e.g., I know that I am going to be bullied. Believing we know what others are thinking and often assuming that they think the worse of us, e.g., My friends don t like me because they didn t sit by me. Telling ourselves how we should feel or behave, e.g., I should know my way around on the first day. Using What if? to put ourselves into a panic, e.g., What if I get lost? Talking about ourselves in a mean way and using negative words to describe ourselves, e.g., I m stupid I won t be able to do the work. Imagining the worst possible thing is about to happen and that we won t be able to cope when it does, e.g., I can t go to high school in September.
Think, Feel, Do The way you think can affect the way you feel and the way you feel can affect what you do.
Relax Use your Square Breathing When worries come along, your breathing gets faster. Taking slow, deep breaths from the bottom of your stomach rather than your chest can help you feel calm. Imagine a Relaxing Place Whether it s a beautiful beach, a cool forest or your favourite room, imagining a place where you feel happy and safe can help you to calm down when you feel anxious: Who is with you? What can you see? What can you smell? What is the weather like? What can you hear? How do you feel? Three Senses What are three things I can hear? What are three things I can ee? What are three things I can feel?
Positive Wellbeing Diet and Food Have a balanced diet and eat at regular times as this influences your bodies clocks. Drinks and Stimulants Avoid stimulants such as coffee, coca cola and energy drinks as the caffeine can disturb your sleep. Exercise Exercise is good for us physically and mentally. Aim to exercise for 30 minutes a day, but not too close to bed time as it can keep you awake. Sleep Before bed Do things that help you relax Sleep routine Get up and go to sleep at the same time each day it can help you sleep better Your bedroom Not too hot or cold, quiet, no bright lights Turn off - TV, phone and consoles
SIT UP Self-Instructional Talk Use reassuring words and Plan what to do Use reassuring words: Encourage yourself Plan what to do: good advice on what to do:- Some time before. Just before. During. After. SIT UP First day of going to high school Some time before This is something I can do if I plan it. Just before This is going to be okay as I have everything I need and I have practiced my route. During This is going well, I have found my way around and I know who to ask if I need help. After. I enjoyed my first day, I know my timetable and I ve met some new people. I m looking forward to tomorrow.
Self-Care Kit Your self-care kit is all about bringing together the stuff that makes you feel good. Fill it with your favourite things and use it when you feel worried. Use your senses as a guide to think about what to include Vision Photos, fairy lights, inspirational quotes, etc. Sound Playlist, audio books. Smell Perfume, scented oil, candles. Taste Snacks, hot chocolate, teabags, sweets. Touch Fluffy socks, hand cream, fidget toys, smooth stone, etc. Activities Colouring books, books, magazine, crossword puzzles, journals Apps
Transition Top Tips: Go to transition and induction events If you need to use a travel pass, make sure you apply for it in plenty of time Work out your route to school and do a trial run If you can, find a friend to walk in with on your first day Have a look at the school webpage Have a map of the school layout Make sure you have the correct uniform and PE kit Practice putting your uniform on Make sure you have enough stationery and equipment Work out how you are paying for lunch Find out where the toilets are Get your friends phone numbers Make some spare copies of your school timetable Get up earlier the last week of the school holidays Go through your timetable and pack your bag the night before At lesson changeover stick with someone who knows where to go Look at joining lunchtime of after school clubs Ask for help if you are unsure where to go Relax and try to enjoy it