Hello
Welcome to your toolkit, designed to be brief and powerful.
Here you will learn simple techniques to begin to take control of anxiety.
Please do dip in and out of the toolbox when you need it, if there are any questions, just hit the contact us tab or start a WhatsApp with me.
Welcome
If you’re reading this, it probably means you’re feeling the familiar knot of anxiety about school or college. Maybe it’s the sleepless nights, the racing thoughts, or the quiet fear that something will go wrong. First off, you’re not alone. So many people carry these feelings, even if they don’t always say it out loud.
This guide isn’t about fixing everything or magically making your worries disappear. It’s about small steps, the kind that build calm, courage, and confidence over time. You don’t have to do everything at once. Take what you need when you need it.
Inside, you’ll find simple tools, reflections, and reminders to help you feel steadier when things feel overwhelming. Remember, showing up, even on the hardest days, is already a huge achievement.
Let’s take this journey together, one step at a time.
I Can't Sleep the Night Before
It’s completely normal to lie awake, your mind spinning over every little “what if.” Your body feels tense, like it’s waiting for something to happen.
You’re not broken, your brain is just reacting to the stress of what’s ahead. Here’s how to soothe yourself gently:
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• Deep breathing: Breathe in slowly through your nose for 4 seconds, hold for 7 seconds, then exhale softly through your mouth for 8 seconds. Repeat five times. This slows your heart rate and calms your nervous system.
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• Body scan: Starting at your toes, slowly bring your attention upward through your body. Notice any tension and imagine it melting away as you breathe out.
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• Safe place visualization: Close your eyes and picture a place where you feel completely safe and calm. It could be a beach, a cozy room, or anywhere that makes you smile. Stay here for a few minutes, letting your body relax.
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Try this now: What’s one small thing you can do tonight to prepare for a restful sleep? Maybe it’s setting your alarm, writing down your worries, or choosing a comfy outfit for the morning.
My Brain Goes Blank in the Morning
Mornings can feel overwhelming when your mind just won’t cooperate. Your thoughts are foggy, and your brain feels blank when you need it most.
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1. Try this simple grounding routine to help you reset:
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1. 5, 4, 3, 2, 1 grounding:
Name 5 things you can see
4 things you can touch
3 you can hear
2 you can smell
1 you can taste
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2. Stretch & shake: Gently stretch your arms, legs, and neck. Shake your hands to release tension.
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3. Positive intention: Say to yourself, “I can take things one step at a time today.”
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Reflection: What’s one positive thing you want to remember as you start your day?
Everyone Else Seems Fine
It’s easy to feel like you’re the only one struggling. But anxiety is common, even if it’s invisible.
Remember:
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• Others have worries too, but they might hide them well.
• Your feelings are valid and important.
• You don’t have to compare your inside to someone else’s outside.
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Try this: Write down one thing you did today that shows strength, no matter how small.
What If I Panic in Class?
Panic can feel overwhelming and isolating. Having a plan can help you feel safer and more in control.
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• Pause & breathe: If possible, find a quiet spot and practice slow, deep breathing.
• Anchor word: Use a word or phrase that grounds you, like “steady” or “I’m safe.”
• Reach out: Send a quick message to a trusted friend or family member if you can.
• Remind yourself: This feeling will pass, and you are strong enough to handle it.
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Remember: Panic doesn’t define you, and it won’t last forever.
I Just Want to Go Home
When everything feels overwhelming, it’s okay to want to escape. But breaking your day into small, manageable moments can help.
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• Count to ten: Slowly count to ten while breathing deeply.
• Celebrate small wins: Acknowledge getting through each lesson or break.
• Safe space: Think about your safe place and plan a small reward for after school or college.
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Reflection: What’s one thing you can celebrate today, no matter how small?
Still Showing Up
Every day you show up is a victory. Your presence matters, even if it doesn’t feel like it.
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• Reflection: Write down one brave thing you did today.
• Affirmation: “I am doing my best, and that is enough.”
• Reminder: Progress doesn’t have to be perfect to be powerful.
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Click next for bonus downloads.
Bonus Extras
5 Day Planner
Stay on track and check in with your progress with the included 5-day planner.
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Bonus Audio
A 3-minute audio - Take Me With You: A Pocket Calm Session for First Days
A guided audio to help you feel calm and confident before school or college. Listen on your way there or anytime you need a quick reset.
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