Anxiety and Depression Practical Steps Guide
- Talk and listen to understand, not preach. Understanding means acknowledging that the feelings are real. Don’t say “don’t worry”, the worry is real.
- Teach the benefits of positive self-talk. For example: “I can handle this. I’ve been in scary situations and have gotten through them before.” Remember “Feel, Felt, Found”. I know how you feel, that’s how I felt, but you know what I found?
- Demonstrate how to appreciate uniqueness. For example: “Maybe I do my task differently than other people. But it works for me.”
- Promote assertiveness. How often have you wished you had asked a question about a given situation? If your teen or friend is stuck, let them know it is entirely okay to be assertive and say, “I need some help with this.” You can lead this conversation by reading James 1:5 together.
- Utilize psychology-based skills like Cognitive Behavioural Theory, C.B.T. (Google that) and use it along with biblical reflection and prayer to help that person calm their mind. Try 2 Corinthians 10:5.
- Pray encouraging prayers with, and over them. 1 Thessalonians 5:16-17 is a good one.
Valuable resources for more assistance
Focus on the Family Canada offers a free one-time counselling session call – 1-800-661-9800. They also offer prayer support by email prayer@fotf.ca or phone1-800-661-9800. There are many other resources available at: focusonthefamily.ca
Grounding Methods
Grounding Methods techniques are exercises designed to manage anxiety, panic attacks, or feelings of being overwhelmed. It works by using your five (or three) senses to anchor you in the present moment, shifting focus away from distressing thoughts.
How to Practice the 54321 Method: (Adult)
- 5 – See: Identify five things you can see around you (e.g., a chair, your hand, a tree).
- 4 – Touch: Identify four things you can touch or feel (e.g., your feet on the floor, fabric, cold air).
- 3 – Hear: Identify three things you can hear (e.g., traffic, birds, humming fridge).
- 2 – Smell: Identify two things you can smell (e.g., coffee, soap, rain).
- 1 – Taste: Identify one thing you can taste (e.g., toothpaste, lingering food, water).
333 Grounding Method: (Youth)
- 3 – See: Identify three things you can see around you (e.g. a chair your hand, a tree)
- 3 – Hear: Identify three distinct sounds you can hear (e.g., traffic, humming, your own breathing).
- 3 – Move: Move three parts of your body (e.g., wiggle your toes, rotate your ankles, shrug your shoulders)