Why you need these tools?

Whether you are a patient or a caregiver, dealing with a serious health condition can bring on uncertainty, worry & anxiety.

Worry & anxiety make us less resilient, make it difficult to cope with our own issues & relationships. It can also aggravate underlying health conditions.

When we are worried & anxious, everything feels more dangerous & insecure. We may be stuck, procrastinating about important things. It leaves us in a repetitive cycle of uncertainty. Rather than helping us cope with our emotions, worry makes us more afraid and confused.

Strategies for managing stress

  • Focus on what you can control
  • Identify, examine & challenge negative thoughts
    • Just because we think it, doesn’t mean it’s true
  • Think in shades of grey
  • Practice mindfulness
  • Learn deep breathing techniques
  • Practice self-care

For more information and free online resources visit

www.psychonephrology.com

Tools to manage Anxiety & Worry

 

Gavril Hercz MD

 

Build your Resilience

How to lower your anxiety?

 

Recharge yourself

  • Go outside. Take a walk
  • Rejuvenate with a 20-minute nap
  • Fuel your body with a healthy snack
  • Drink recommended dose of water

Increase your motivation

  • Go outside. Take a walk
  • Rejuvenate with a 20-minute nap
  • Fuel your body with a healthy snack
  • Drink recommended dose of water

Cultivate gratitude

  • Maintain a Gratitude journal
  • Practice mindful meditation https://jackkornfield.com/meditations
  • Focus on supporting others
  • Ask yourself what your best friend would say when you judge yourself – connect with them
https://erikaengel.ca/how-resilient-are-you/

Manage your Worry

What are you worrying about?
Is this a problem you can do something about?

 

 

If the answer is YES
  • Work out what you could do.
  • List your options.

If the answer is NO

  • Then let the worry go & focus on something else that is important to you right now.

Ask Yourself

  • Is there anything you can do right now?
  • If YES, do it now
  • If No, plan what you could do & when you will do it

Then let the worry go & focus on something else that is important to you right now.

Feeling Overwhelmed

Four steps to stop being so hard on yourself

 


R Recognize what’s going on

A Allow the experience to be there, just as it is

 

I Investigate with kindness

N Nurture with self-compassion

https://www.tarabrach.com/rain-practice-radicalcompassion/