{"id":3838,"date":"2025-03-28T15:09:37","date_gmt":"2025-03-28T15:09:37","guid":{"rendered":"https:\/\/www.rareminds.org\/?page_id=3838"},"modified":"2026-05-19T12:30:21","modified_gmt":"2026-05-19T11:30:21","slug":"mindfulness-relaxation-coping-strategies-cym","status":"publish","type":"page","link":"https:\/\/www.rareminds.org\/es\/wellbeing-hub\/practical-strategies\/mindfulness-relaxation-coping-strategies-cym\/","title":{"rendered":"Mindfulness, relajaci\u00f3n y estrategias de afrontamiento \u2013 wl"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; custom_padding_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.24.2&#8243; _module_preset=&#8221;default&#8221; use_background_color_gradient=&#8221;on&#8221; background_color_gradient_direction=&#8221;90deg&#8221; background_color_gradient_stops=&#8221;#ffffff 70%|gcid-cda4ad62-552d-4861-ac19-bc0028373e46 73%&#8221; custom_margin=&#8221;0px||||false|false&#8221; custom_padding=&#8221;0px|5vw|0px||false|false&#8221; 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box_shadow_horizontal=&#8221;13px&#8221; box_shadow_vertical=&#8221;0px&#8221; box_shadow_color=&#8221;gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2&#8243; global_colors_info=&#8221;{%22gcid-5ef4899f-2d6f-4b0f-8833-d9164fee52ec%22:%91%22background_color%22%93,%22gcid-cf9415ef-e483-4e35-a620-b796a7d52716%22:%91%22border_color_right%22%93,%22gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2%22:%91%22box_shadow_color%22%93}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.24.2&#8243; _module_preset=&#8221;default&#8221; custom_css_main_element=&#8221;display: flex;||justify-content: space-between;||align-items: center;&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_text_color=&#8221;#000000&#8243; text_font_size=&#8221;21px&#8221; text_line_height=&#8221;1.5em&#8221; header_font=&#8221;||||||||&#8221; header_font_size=&#8221;48px&#8221; header_line_height=&#8221;1.2em&#8221; header_4_font_size=&#8221;22px&#8221; header_4_line_height=&#8221;1.4em&#8221; width=&#8221;70%&#8221; width_tablet=&#8221;70%&#8221; width_phone=&#8221;80%&#8221; width_last_edited=&#8221;on|phone&#8221; custom_margin=&#8221;||0px||false|false&#8221; custom_margin_tablet=&#8221;||||false|false&#8221; custom_margin_phone=&#8221;||||false|false&#8221; custom_margin_last_edited=&#8221;on|phone&#8221; custom_padding=&#8221;||||false|false&#8221; text_font_size_tablet=&#8221;21px&#8221; text_font_size_phone=&#8221;16px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_font_size_tablet=&#8221;26px&#8221; header_font_size_phone=&#8221;24px&#8221; header_font_size_last_edited=&#8221;on|phone&#8221; header_4_font_size_tablet=&#8221;17px&#8221; header_4_font_size_phone=&#8221;15px&#8221; header_4_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><span><nav aria-label=\"breadcrumbs\" class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav><\/span><\/p>\n<h1><\/h1>\n<h1><\/h1>\n<h1>Strategaethau ymwybyddiaeth ofalgar, ymlacio a ymdopi<\/h1>\n<h4>Ymarferion a thechnegau ymarferol i helpu ar adegau o bryder neu bryder<\/h4>\n<h1><\/h1>\n<h1><\/h1>\n<h1><\/h1>\n<h1 id=\"Mindfulnessrelaxationcopingstrategies\"><translate-press data-trp-translate-id=\"1253\" data-trp-node-group=\"String List\" class=\" trp-highlight\">Mindfulness, relaxation &amp; coping strategies<\/translate-press><\/h1>\n<div class=\"et_pb_module et_pb_text et_pb_text_0  et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<h4 id=\"Practicalexercisesandtechniquestohelpintimesofanxietyorworry\"><translate-press data-trp-translate-id=\"3352\" data-trp-node-group=\"String List\" class=\" trp-highlight\">Practical exercises and techniques to help in times of anxiety or worry<\/translate-press><\/h4>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2024\/03\/Rareminds-Wellbeing-Hub-Website-Mockup-Images-Coping-with-Feelings.jpg?_t=1715596328&#8243; title_text=&#8221;Rareminds-Wellbeing-Hub-Website-Mockup-Images-Coping-with-Feelings&#8221; align_tablet=&#8221;left&#8221; align_phone=&#8221;left&#8221; align_last_edited=&#8221;on|phone&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; width=&#8221;350px&#8221; width_tablet=&#8221;200px&#8221; width_phone=&#8221;150px&#8221; width_last_edited=&#8221;on|desktop&#8221; module_alignment=&#8221;right&#8221; custom_margin=&#8221;||||false|false&#8221; custom_padding_tablet=&#8221;&#8221; custom_padding_phone=&#8221;|10px||10px|false|false&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; module_alignment_tablet=&#8221;right&#8221; module_alignment_phone=&#8221;left&#8221; module_alignment_last_edited=&#8221;on|tablet&#8221; border_radii=&#8221;on|50%|50%|50%|50%&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; specialty=&#8221;on&#8221; padding_right_1=&#8221;2vw&#8221; padding_left_2=&#8221;3vw&#8221; padding_top_bottom_link_1=&#8221;false&#8221; padding_top_bottom_link_2=&#8221;false&#8221; padding_left_right_link_1=&#8221;false&#8221; padding_left_right_link_2=&#8221;false&#8221; padding_1_tablet=&#8221;|0px|||false|false&#8221; padding_2_tablet=&#8221;|||0px|false|false&#8221; padding_1_phone=&#8221;|0px|||false|false&#8221; padding_2_phone=&#8221;|||0px|false|false&#8221; padding_1_last_edited=&#8221;on|desktop&#8221; padding_2_last_edited=&#8221;on|desktop&#8221; module_class=&#8221;reverse-columns-mobile&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; background_enable_color=&#8221;off&#8221; use_background_color_gradient=&#8221;on&#8221; background_color_gradient_direction=&#8221;90deg&#8221; background_color_gradient_stops=&#8221;#ffffff 75%|gcid-cda4ad62-552d-4861-ac19-bc0028373e46 75%&#8221; inner_width_tablet=&#8221;85%&#8221; inner_width_phone=&#8221;85%&#8221; inner_width_last_edited=&#8221;on|tablet&#8221; inner_max_width=&#8221;80%&#8221; inner_max_width_tablet=&#8221;&#8221; inner_max_width_phone=&#8221;&#8221; inner_max_width_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;24px|0px||0px|false|false&#8221; background_last_edited=&#8221;on|desktop&#8221; use_background_color_gradient_tablet=&#8221;off&#8221; use_background_color_gradient_phone=&#8221;off&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-cda4ad62-552d-4861-ac19-bc0028373e46%22:%91%22background_color%22,%22background_color_gradient_stops%22%93}&#8221;][et_pb_column type=&#8221;3_4&#8243; specialty_columns=&#8221;3&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_row_inner column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;||0px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Mae\u2019r adran hon yn cynnwys amrywiaeth o awgrymiadau, technegau a strategaethau ar gyfer ymdopi \u00e2 theimladau anodd, gan gynnwys gorbryder a phryder.<\/p>\n<p>Oherwydd ein bod ni i gyd yn wahanol, mae&#8217;r hyn sy&#8217;n gweithio i ni yn wahanol hefyd. Efallai y bydd rhai o&#8217;r strategaethau neu dechnegau yma hefyd yn haws neu&#8217;n anoddach eu gwneud yn dibynnu ar eich iechyd corfforol neu&#8217;ch galluoedd.<\/p>\n<p>Dechreuwch trwy weld beth sydd o ddiddordeb i chi fel rhywbeth i roi cynnig arno. Cadwch ag ef am ychydig, ac os yw&#8217;n gweithio i chi, ychwanegwch ef at eich &#8216;pecyn cymorth hunanofal&#8217;.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Ymarferion anadlu<\/h2>\n<p>Gall ymarfer techneg anadlu syml bob dydd helpu i leihau teimladau o bryder yn gyffredinol.<\/p>\n<p>Mae ymarfer rheolaidd hefyd yn golygu y gallwch chi feithrin eich sgil a&#8217;ch hyder mewn technegau cyn bod angen i chi eu defnyddio mewn sefyllfa sy&#8217;n achosi straen neu ofid.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>This section contains a range of tips, techniques and strategies for coping with difficult feelings, including anxiety and worry.\u00a0<\/p>\n<p>Because we are all different,\u2018what works\u2019 for us is different too. Some of the strategies or techniques here may also be easier or harder to do depending on your physical health or abilities.\u00a0<\/p>\n<p>Start by seeing what interests you as something to try. Stick with it for a bit, and if it works for you, add it to your \u2018self-care toolkit\u2019.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Breathing exercises<\/h3>\n<p>Practising a simple breathing technique every day can help to reduce feelings of anxiety generally.<\/p>\n<p>Regular practice also means you can build your skill and confidence in techniques before you need to use them in a situation that is stressful or upsetting.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner column_structure=&#8221;1_2,1_2&#8243; custom_padding_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;|3%|0px|4%|false|false&#8221; custom_padding_tablet=&#8221;|||4%|false|false&#8221; custom_padding_phone=&#8221;|6%||6%|false|true&#8221; hover_enabled=&#8221;0&#8243; border_radii=&#8221;on|30px|30px|30px|30px&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color%22%93}&#8221; sticky_enabled=&#8221;0&#8243;][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-highlight&#8221; _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;default&#8221; text_text_color=&#8221;#4f4f4f&#8221; text_font_size=&#8221;30px&#8221; text_line_height=&#8221;1.3em&#8221; header_3_font_size=&#8221;26px&#8221; hover_enabled=&#8221;0&#8243; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_3_font_size_tablet=&#8221;0.8em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<h3>Blwch Anadlu<\/h3>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2026\/05\/BoxBreathing_Welsh.mp4&#8243; _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; border_radii=&#8221;on|30px|30px|30px|30px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset1&#8243; global_colors_info=&#8221;{}&#8221; title_text=&#8221;BoxBreathing_Welsh&#8221; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2026\/05\/BoxBreathing_Welsh.webm&#8221; sticky_enabled=&#8221;0&#8243;][\/et_pb_video][et_pb_text _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;26px&#8221; hover_enabled=&#8221;0&#8243; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<p>Mae hwn yn ymarfer da y gallwch ei wneud yn unrhyw le i helpu i beidio \u00e2 chynhyrfu.<\/p>\n<p>_____________<\/p>\n<p>Dychmygwch sgw\u00e2r. Caewch eich llygaid os yw&#8217;n well gennych.<\/p>\n<p>Delweddwch gornel dde isaf y sgw\u00e2r.<\/p>\n<p>Anadlu&#8217;n ysgafn.<\/p>\n<p>Anadlwch i gyfrif o 4 (dychmygwch symud i fyny ochr dde&#8217;r sgw\u00e2r).<\/p>\n<p>Oedwch eich anadl am gyfrif o 4 (gan fynd ar hyd top y sgw\u00e2r).<\/p>\n<p>Anadlwch allan i gyfrif o bedwar (gan ddod i lawr ochr chwith y sgw\u00e2r).<\/p>\n<p>Oedwch eich anadl am gyfrif o 4 (ar hyd gwaelod y sgw\u00e2r).<\/p>\n<p>Ailadroddwch mor aml ag sydd angen.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-highlight&#8221; _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;default&#8221; text_text_color=&#8221;#4f4f4f&#8221; text_font_size=&#8221;30px&#8221; text_line_height=&#8221;1.3em&#8221; header_3_font_size=&#8221;26px&#8221; hover_enabled=&#8221;0&#8243; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_3_font_size_tablet=&#8221;0.8em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<h3>Box Breathing<\/h3>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/BoxBreathing_YT.mp4&#8243; _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; border_radii=&#8221;on|30px|30px|30px|30px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset1&#8243; global_colors_info=&#8221;{}&#8221; title_text=&#8221;BoxBreathing_YT&#8221; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/BoxBreathing_YT.webm&#8221; sticky_enabled=&#8221;0&#8243;][\/et_pb_video][et_pb_text _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;26px&#8221; hover_enabled=&#8221;0&#8243; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<p>This is a good exercise you can do anywhere to help stay calm.<\/p>\n<p>_____________<\/p>\n<p><span style=\"color: #808080;\">Imagine a square. Close your eyes if you prefer.<\/span><\/p>\n<p><span style=\"color: #808080;\">Visualise the bottom right corner of the square.<\/span><\/p>\n<p><span style=\"color: #808080;\">Gently exhale.<\/span><\/p>\n<p><span style=\"color: #808080;\">Inhale to a count of 4 (visualise moving up the right hand side of the square).<\/span><\/p>\n<p><span style=\"color: #808080;\">Pause your breath for a count of 4 (going along the top of the square).<\/span><\/p>\n<p><span style=\"color: #808080;\">Exhale to a count of four (coming down the left hand side of the square).<\/span><\/p>\n<p><span style=\"color: #808080;\">Pause your breath for a count of 4 (along the bottom of the square).<\/span><\/p>\n<p><span style=\"color: #808080;\">Repeat as often as needed.<\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;47px|||||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-box wh-highlight&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;0c38199e-3a1d-4d5d-826d-ef93f305cb70&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Anadlu&#8217;n Ddwfn | Deep Breathing<\/h3>\n<p>Rhowch eich dwylo ar eich stumog.<\/p>\n<p>Ar gyfrif cyson o 3, anadlwch i mewn trwy&#8217;ch trwyn mor ddwfn ag sy&#8217;n gyfforddus.<\/p>\n<p>Teimlwch eich bol yn chwyddo fel bal\u0175n.<\/p>\n<p>Anadlu&#8217;n arafach fyth trwy&#8217;ch ceg, am gyfrif o 4.<\/p>\n<p>Mae gwasgu cyhyrau eich stumog yn ysgafn yn eich helpu i ddiarddel yr holl aer os gallwch chi. Teimlwch eich bol yn ddatchwyddo.<\/p>\n<p>Teimlwch eich ysgwyddau&#8217;n ymlacio.<\/p>\n<p>Ymarferwch am ychydig funudau bob dydd os gallwch chi.<\/p>\n<p>________________<\/p>\n<p><span style=\"color: #808080;\">Put your hands on your stomach.<\/span><\/p>\n<p><span style=\"color: #808080;\">On a steady count of 3, breathe in through your nose as deep as is comfortable.<\/span><\/p>\n<p><span style=\"color: #808080;\">Feel your tummy inflate like a balloon.<\/span><\/p>\n<p><span style=\"color: #808080;\">Exhale even slower through your mouth, for a count of 4.<\/span><\/p>\n<p><span style=\"color: #808080;\">Gently squeeze your stomach muscles do help you expel all the air if you can. Feel your tummy deflate.<\/span><\/p>\n<p><span style=\"color: #808080;\">Feel your shoulders relax.<\/span><\/p>\n<p><span style=\"color: #808080;\">Practice for a few minutes every day if you can.<\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Rheoli pryder<\/h2>\n<p>Gall poeni fod yn flinedig. Os nad yw &#8216;pryder&#8217; yn rhywbeth y gellir mynd i&#8217;r afael ag ef yn syml, efallai y byddai&#8217;n bwysig dod o hyd i ffordd i&#8217;w &#8216;roi o&#8217;r neilltu&#8217; am ychydig er mwyn dod o hyd i rywfaint o ryddhad.<\/p>\n<p>Gall y technegau hyn helpu gyda hynny.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Managing worry<\/h3>\n<p>Worrying can be exhausting. If a \u2018worry\u2019 is not something that can be straightforwardly addressed, it might be important to find a way to \u2018put it aside\u2019 for a while in order to find some relief.<\/p>\n<p>These techniques can help with that.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner column_structure=&#8221;1_2,1_2&#8243; custom_padding_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;|3%|0px|4%|false|false&#8221; custom_padding_tablet=&#8221;|||4%|false|false&#8221; custom_padding_phone=&#8221;|6%||6%|false|true&#8221; border_radii=&#8221;on|30px|30px|30px|30px&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color%22,%22background_color%22%93}&#8221;][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-highlight&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_text_color=&#8221;#4f4f4f&#8221; text_font_size=&#8221;30px&#8221; text_line_height=&#8221;1.3em&#8221; header_3_font_size=&#8221;26px&#8221; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_3_font_size_tablet=&#8221;0.8em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Y jar boeni | The worry jar<\/h3>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/Worry-jar.mp4&#8243; _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; border_radii=&#8221;on|30px|30px|30px|30px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset1&#8243; global_colors_info=&#8221;{}&#8221; title_text=&#8221;Worry-jar&#8221; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/Worry-jar.webm&#8221; sticky_enabled=&#8221;0&#8243;][\/et_pb_video][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Mae hon yn dechneg ddefnyddiol (ar gyfer oedolion neu blant) i helpu i roi pryderon o&#8217;r neilltu am ychydig, a gwybod eu bod yn cael eu &#8216;cadw&#8217;n ddiogel&#8217;. Mae&#8217;n arbennig o ddefnyddiol ar gyfer pryderon sy&#8217;n ymwneud \u00e2 sefyllfaoedd dychmygol, neu sydd heb atebion syml.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>This is a helpful technique (for either adults or children) to help put worries aside for a while, and know they are \u2018kept safe.\u2019 It is particularly helpful for worries which are about imagined situations, or that have no straightforward solutions.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Dewch o hyd i botel, cynhwysydd neu jar jam braf.<\/p>\n<p>Addurnwch ef, a labelwch ef yn &#8216;Worry Jar&#8217;.<\/p>\n<p>Pryd bynnag y bydd gennych &#8216;feddwl pryderus&#8217;, ysgrifennwch ef ar ddarn bach o bapur.<\/p>\n<p>Plygwch y papur i fyny, a popiwch yn ofalus yn y jar.<\/p>\n<p>Unwaith y mis\/wythnos, ewch drwy&#8217;r jar a darllenwch eich nodiadau pryder yn uchel.<\/p>\n<p>Taflwch unrhyw bryderon nad ydynt bellach yn eich poeni, neu na ddigwyddodd.<\/p>\n<p>Rhowch unrhyw &#8216;nodiadau pryderus&#8217; sydd ar eich meddwl yn \u00f4l yn y jar i&#8217;w cadw&#8217;n ddiogel i ddychwelyd iddynt a&#8217;u hadolygu dro arall.<\/p>\n<p>__________________<\/p>\n<p><span style=\"color: #808080;\">Find a nice bottle, container or jam-jar.<\/span><\/p>\n<p><span style=\"color: #808080;\">Decorate it, and label it \u2018Worry Jar\u2019.<\/span><\/p>\n<p><span style=\"color: #808080;\">Whenever you have a \u2018worry thought\u2019, write it on a small piece of paper.<\/span><\/p>\n<p><span style=\"color: #808080;\">Fold the paper up, and pop carefully in the jar.<\/span><\/p>\n<p><span style=\"color: #808080;\">Once a month\/week, go through the jar and read out your worry notes aloud.<\/span><\/p>\n<p><span style=\"color: #808080;\">Throw away any worries that are no longer bothering you, or didn\u2019t happen.<\/span><\/p>\n<p><span style=\"color: #808080;\">Put back into the jar any \u2018worry notes\u2019 still on your mind to keep them safe to return to and review another time.<\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner column_structure=&#8221;1_2,1_2&#8243; make_equal=&#8221;on&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00&#8243; custom_margin=&#8221;40px||40px||true|false&#8221; custom_padding=&#8221;|3%|0px|4%|false|false&#8221; custom_padding_tablet=&#8221;|||4%|false|false&#8221; custom_padding_phone=&#8221;|6%||6%|false|true&#8221; hover_enabled=&#8221;0&#8243; border_radii=&#8221;on|30px|30px|30px|30px&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color%22,%22background_color%22%93}&#8221; sticky_enabled=&#8221;0&#8243;][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-highlight&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_text_color=&#8221;#4f4f4f&#8221; text_font_size=&#8221;30px&#8221; text_line_height=&#8221;1.3em&#8221; header_3_font_size=&#8221;26px&#8221; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_3_font_size_tablet=&#8221;0.8em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Amser poeni<\/h3>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/youtu.be\/-esZg1Bngz4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; border_radii=&#8221;on|30px|30px|30px|30px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset1&#8243; global_colors_info=&#8221;{}&#8221;][\/et_pb_video][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Dewiswch ddiwrnod, amser a lle ar gyfer &#8216;poeni&#8217;. Ceisiwch beidio \u00e2 defnyddio&#8217;ch gwely, neu hoff gadair ond rhywle &#8216;niwtral&#8217; os gallwch chi.<\/p>\n<p>Dynodi llyfr nodiadau yn &#8216;Llyfr Poeni&#8217;.<\/p>\n<p>Pan fydd pryder yn &#8216;ymweld&#8217; \u00e2&#8217;ch meddwl yn ystod y dydd, ysgrifennwch ef i lawr.<\/p>\n<p>Diolch i&#8217;ch meddwl am ddod ag ef i&#8217;ch sylw. Dywedwch wrtho nad oes gennych amser i &#8216;boeni&#8217;n iawn&#8217; ar hyn o bryd a byddwch yn &#8216;poeni&#8217;n llawer gwell&#8217; yn ddiweddarach pan fyddwch yn gallu rhoi eich sylw llawn iddo.<\/p>\n<p>Caewch y llyfr.<\/p>\n<p>Dychwelwch eich ffocws i&#8217;r dasg dan sylw a gafodd ei thorri gan y pryder.<\/p>\n<p>Ar amser penodedig yn ystod y dydd (o leiaf awr i ffwrdd o amser gwely) edrychwch ar eich pryderon un ar y tro am o leiaf 30 munud.<\/p>\n<p>Penderfynwch pa rai i&#8217;w cadw ar eich rhestr a beth sydd ddim yn berthnasol bellach (os nad ydych chi&#8217;n teimlo&#8217;n bryderus am rywbeth bellach, hepgorwch y cam hwn).<\/p>\n<p>Ar ddiwedd yr amser neilltuedig cyffredinol, stopiwch.<\/p>\n<p>Rhowch groes i unrhyw bryderon nad ydych yn teimlo cymaint yn eu cylch mwyach, neu y teimlwch y gallwch ollwng gafael. Gadewch eraill ymlaen yn \u00f4l yr angen.<\/p>\n<p>Caewch y llyfr, a gwnewch yn si\u0175r bod gennych chi weithgaredd pontio i edrych ymlaen ato fel paned, taith gerdded neu grefftio, gwylio&#8217;r teledu neu wrando ar gerddoriaeth.<\/p>\n<p>Ailadroddwch yn \u00f4l yr angen.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-highlight&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_text_color=&#8221;#4f4f4f&#8221; text_font_size=&#8221;30px&#8221; text_line_height=&#8221;1.3em&#8221; header_3_font_size=&#8221;26px&#8221; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_3_font_size_tablet=&#8221;0.8em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Worry time<\/h3>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/youtu.be\/-esZg1Bngz4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; border_radii=&#8221;on|30px|30px|30px|30px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset1&#8243; global_colors_info=&#8221;{}&#8221;][\/et_pb_video][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;gcid-body-color&#8221; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{%22gcid-56bff3fb-e765-4a78-b152-15a836421100%22:%91%22header_5_text_color%22%93,%22gcid-body-color%22:%91%22text_text_color%22%93}&#8221;]<\/p>\n<p>Choose a day, time and place for \u2018worrying\u2019. Try not to use your bed, or a favourite chair but somewhere \u2018neutral\u2019 if you can.<\/p>\n<p>Designate a notebook as a \u2018Worry Book\u2019.<\/p>\n<p>When a worry \u2018visits\u2019 your mind during the day, write it down.<\/p>\n<p>Thank your mind for bringing it to your attention. Tell it you do not have time to \u2018worry properly\u2019 right now and will \u2018worry much better\u2019 later when you can give it your full attention.<\/p>\n<p>Close the book.<\/p>\n<p>Return your focus to the task at hand that was interrupted by the worry.<\/p>\n<p>At an allocated time in the day (at least an hour away from bedtime) look at your worries one at a time for at least 30 minutes.<\/p>\n<p>Decide which ones to keep on your list and what is no longer relevant (if you no longer feel worried about something, skip this step).<\/p>\n<p>At the end of the overall allotted time, stop.<\/p>\n<p>Cross off any worries you no longer feel so concerned about, or you feel able to let go. Leave others on as necessary.<\/p>\n<p>Close the book, and make sure you have a transition activity to look forward to like a cup of tea, a walk or crafting, watching TV or listening to music.<\/p>\n<p>Repeat as needed.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner column_structure=&#8221;1_2,1_2&#8243; make_equal=&#8221;on&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00&#8243; custom_margin=&#8221;40px||40px||true|false&#8221; custom_padding=&#8221;|3%|0px|4%|false|false&#8221; custom_padding_tablet=&#8221;|||4%|false|false&#8221; custom_padding_phone=&#8221;|6%||6%|false|true&#8221; border_radii=&#8221;on|30px|30px|30px|30px&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color%22,%22background_color%22%93}&#8221;][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-box wh-highlight&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;0c38199e-3a1d-4d5d-826d-ef93f305cb70&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221; &#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Gadewch i&#8217;r &#8216;Tr\u00ean Poeni&#8217; barhau i deithio<\/h3>\n<p>Mae rhai meddyliau pryderus a\/neu bryderus yn dod yn \u00f4l a hofran o gwmpas o hyd.<\/p>\n<p>Os nad oes ganddynt atebion hawdd efallai y bydd angen eu &#8216;hanfon ar eu ffordd&#8217;.<\/p>\n<p>Dychmygwch dr\u00ean yn tynnu i mewn i orsaf.<\/p>\n<p>Dychmygwch y meddwl cythryblus neu ddi-fudd wrth fynd ar y tr\u00ean.<\/p>\n<p>Yn eich meddwl, dychmygwch y tr\u00ean yn tynnu allan o&#8217;r orsaf ac i&#8217;r pellter, gyda&#8217;r meddwl ar ei fwrdd.<\/p>\n<p>Gadewch iddo fynd.<\/p>\n<p>Gwnewch hyn gymaint o weithiau ag sydd angen nes bod meddwl pryderus &#8216;yn cyfleu&#8217;r neges ac yn rhoi&#8217;r gorau iddi.&#8217;<\/p>\n<p>Gwnewch rywbeth wedyn i dynnu sylw a phellhau eich hun. Er enghraifft, gwnewch baned o de, symud ystafelloedd, canolbwyntio ar dasg, mynd allan, gwylio&#8217;r teledu neu chwarae cerddoriaeth.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-box wh-highlight&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;0c38199e-3a1d-4d5d-826d-ef93f305cb70&#8243; text_text_color=&#8221;gcid-body-color&#8221; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221; &#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color%22%93,%22gcid-body-color%22:%91%22text_text_color%22%93}&#8221;]<\/p>\n<h3>Let the \u2018Worry Train\u2019 keep on travelling<\/h3>\n<p>Some worrying and\/or anxious thoughts just keep coming back and hovering about.<\/p>\n<p>If they have no easy answers they might need to be \u2018sent on their way\u2019.<\/p>\n<p>Imagine a train pulling into a station.<\/p>\n<p>Picture the troubling or unhelpful thought getting on the train.<\/p>\n<p>In your mind, imagine the train pulling out of the station and into the distance, with the thought on board.<\/p>\n<p>Let it go.<\/p>\n<p>Do this as many times as you need to until a worrying thought \u2018gets the message and gives up.\u2019<\/p>\n<p>Do something afterwards to distract and distance yourself. For example make a cup of tea, move rooms, focus on a task, go outside, watch TV or play music.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;||0px||false|false&#8221; custom_padding=&#8221;||0px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Rheoli pryder<\/h2>\n<p>Gall y technegau isod eich helpu i ddelio \u00e2 phryder, neu deimladau &#8216;panig&#8217;.<\/p>\n<p>Cofiwch: Os yw gorbryder neu \u2018byliau o banig\u2019 yn nodwedd o\u2019ch cyflwr prin, dilynwch unrhyw gyngor neu feddyginiaethau gan eich t\u00eem meddygol hefyd.<\/p>\n<p>Gall technegau ar gyfer rheoli pryder hefyd helpu i reoli pryder ac i&#8217;r gwrthwyneb.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Managing anxiety<\/h3>\n<p>The techniques below can help you deal with anxiety, or \u2018panicky\u2019 feelings.<\/p>\n<p>Remember: If anxiety or \u2018panic attacks\u2019 are a feature of your rare condition, do also follow any advice or medications from your medical team.<\/p>\n<p>Techniques for managing worry can also help manage anxiety and vice versa.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner column_structure=&#8221;1_2,1_2&#8243; make_equal=&#8221;on&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00&#8243; custom_margin=&#8221;40px||40px||true|false&#8221; custom_padding=&#8221;|3%|0px|4%|false|false&#8221; custom_padding_tablet=&#8221;|||4%|false|false&#8221; custom_padding_phone=&#8221;|6%||6%|false|true&#8221; border_radii=&#8221;on|30px|30px|30px|30px&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color%22,%22background_color%22%93}&#8221;][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-highlight&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; text_text_color=&#8221;#4f4f4f&#8221; text_font_size=&#8221;30px&#8221; text_line_height=&#8221;1.3em&#8221; header_3_font_size=&#8221;26px&#8221; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_3_font_size_tablet=&#8221;0.8em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>54321<\/h3>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2026\/05\/54321_Welsh.mp4&#8243; _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; border_radii=&#8221;on|30px|30px|30px|30px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset1&#8243; global_colors_info=&#8221;{}&#8221; title_text=&#8221;54321_Welsh&#8221; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2026\/05\/54321_Welsh.webm&#8221; sticky_enabled=&#8221;0&#8243;][\/et_pb_video][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Mae hon yn dechneg ddefnyddiol iawn ar gyfer os ydych yn cael (neu angen atal) pwl o banig, neu bryder ac\u00edwt.<\/p>\n<p>Mae hefyd yn g\u00eam wych dim ond i&#8217;w chwarae gyda phlant. Yna gallwch ei ddefnyddio gyda\u2019ch gilydd os ydynt yn teimlo\u2019n bryderus neu\u2019n bryderus yn ddiweddarach, neu eu hatgoffa y gallant ei ddefnyddio eu hunain yn yr ysgol, mewn apwyntiadau ac ati.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Ceisiwch gymryd ychydig o anadliadau hir araf &#8216;i mewn ac allan&#8217; i gyfrif o 5 . Bydd hyn yn helpu i sefydlogi eich anadlu.<\/p>\n<p>Yna tynnwch eich sylw at:<\/p>\n<p>5 peth y gallwch eu gweld (e.e. bwrdd, cadair, ci)<\/p>\n<p>4 peth y gallwch chi eu clywed (e.e. cloc, lleisiau, canu adar, traffig)<\/p>\n<p>3 pheth y gallwch chi gyffwrdd \u00e2 nhw (e.e. daear o dan draed, ff\u00f4n, eich pen-glin eich hun)<\/p>\n<p>2 beth y gallwch chi arogli (ee persawr, dodrefn, dillad)<\/p>\n<p>1 peth y gallwch ei flasu NEU dychmygwch flasu yr ydych yn ei hoffi (e.e. balm gwefus, past dannedd, coffi, siocled, sglodion)<\/p>\n<p>Ailadroddwch yn \u00f4l yr angen, neu am yn ail \u00e2&#8217;r ymarfer Anadlu Blwch uchod.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-highlight&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; text_text_color=&#8221;#4f4f4f&#8221; text_font_size=&#8221;30px&#8221; text_line_height=&#8221;1.3em&#8221; header_3_font_size=&#8221;26px&#8221; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_3_font_size_tablet=&#8221;0.8em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>54321<\/h3>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/54321_YT.mp4&#8243; _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; border_radii=&#8221;on|30px|30px|30px|30px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset1&#8243; global_colors_info=&#8221;{}&#8221; title_text=&#8221;54321_YT&#8221; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/54321_YT.webm&#8221; sticky_enabled=&#8221;0&#8243;][\/et_pb_video][et_pb_text _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>This is a really helpful technique for if you are having (or need to prevent) a panic attack, or acute anxiety.\u00a0<\/p>\n<p>It is also a great game just to play with children. You can then use it together if they are feeling worried or anxious at any later point, or remind them that they can use it themselves at school, in appointments etc.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Try to take a couple of long slow breaths \u2018in and out\u2019 to the count of 5 . This will help steady your breathing.<\/p>\n<p>Then bring your attention to :<\/p>\n<p>5 things you can see (eg. table, chair, dog)<\/p>\n<p>4 things you can hear (eg. clock, voices, birdsong, traffic)<\/p>\n<p>3 things you can touch (eg. ground under foot, phone, your own knee)<\/p>\n<p>2 things you can smell (eg. perfume, furniture, clothing)<\/p>\n<p>1 thing you can taste OR imagine tasting that you like (eg. lip balm, toothpaste, coffee, chocolate, chips)<\/p>\n<p>Repeat as necessary, or alternate with the Box Breathing exercise above.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner column_structure=&#8221;1_2,1_2&#8243; make_equal=&#8221;on&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00&#8243; custom_margin=&#8221;40px||40px||true|false&#8221; custom_padding=&#8221;|3%|0px|4%|false|false&#8221; custom_padding_tablet=&#8221;|||4%|false|false&#8221; custom_padding_phone=&#8221;|6%||6%|false|true&#8221; border_radii=&#8221;on|30px|30px|30px|30px&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color%22,%22background_color%22%93}&#8221;][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-highlight&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_text_color=&#8221;#4f4f4f&#8221; text_font_size=&#8221;30px&#8221; text_line_height=&#8221;1.3em&#8221; header_3_font_size=&#8221;26px&#8221; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_3_font_size_tablet=&#8221;0.8em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Ymarferiad &#8216;Yn \u00f4l i&#8217;r presennol&#8217;<\/h3>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2026\/05\/BacktoPresent_Welsh.mp4&#8243; _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; border_radii=&#8221;on|30px|30px|30px|30px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset1&#8243; global_colors_info=&#8221;{}&#8221; title_text=&#8221;BacktoPresent_Welsh&#8221; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2026\/05\/BacktoPresent_Welsh.webm&#8221; sticky_enabled=&#8221;0&#8243;][\/et_pb_video][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Dewch o hyd i rywle tawel a llonydd.<\/p>\n<p>Caewch eich llygaid. Dewch \u00e2&#8217;ch ymwybyddiaeth i&#8217;r foment bresennol.<\/p>\n<p>Dewch \u00e2&#8217;ch ffocws i&#8217;r synhwyrau corfforol o&#8217;ch cwmpas ee y gadair\/gwely oddi tanoch, eich traed ar y llawr, breichiau yn eich llawes, eich anadlu a symudiadau cysylltiedig eich ceg, ffroenau, brest a stumog.<\/p>\n<p>Dim ond sylwi arnyn nhw.<\/p>\n<p>Os bydd eich meddyliau&#8217;n rhuthro neu&#8217;n diflannu, peidiwch \u00e2 phoeni na&#8217;u hatal, sylwch.<\/p>\n<p>Dewch \u00e2&#8217;ch sylw yn \u00f4l at eich corff a theimladau&#8217;r foment.<\/p>\n<p>Gwnewch hyn am ychydig funudau.<\/p>\n<p>Defnyddiwch ymadrodd syml fel &#8216;rydych yn iawn&#8217; , gyda&#8217;ch llaw yn gorffwys ar eich brest yn gallu helpu hefyd.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;wh-highlight&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; text_text_color=&#8221;#4f4f4f&#8221; text_font_size=&#8221;30px&#8221; text_line_height=&#8221;1.3em&#8221; header_3_font_size=&#8221;26px&#8221; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_3_font_size_tablet=&#8221;0.8em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>\u2018Back to the present\u2019 exercise<\/h3>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/Present_YT.mp4&#8243; _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; border_radii=&#8221;on|30px|30px|30px|30px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset1&#8243; global_colors_info=&#8221;{}&#8221; title_text=&#8221;Present_YT&#8221; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/Present_YT.webm&#8221; sticky_enabled=&#8221;0&#8243; locked=&#8221;off&#8221;][\/et_pb_video][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;gcid-heading-color&#8221; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{%22gcid-56bff3fb-e765-4a78-b152-15a836421100%22:%91%22header_5_text_color%22,%22header_5_text_color%22%93,%22gcid-heading-color%22:%91%22text_text_color%22%93}&#8221;]<\/p>\n<p>Find somewhere calm and quiet.<\/p>\n<p>Close your eyes. Bring your awareness to the present moment.<\/p>\n<p>Bring your focus to the physical sensations around you eg the chair\/bed beneath you, your feet on the floor, arms in your sleeve, your breathing\u00a0 and the associated movements of your mouth, nostrils, chest and stomach.<\/p>\n<p>Just notice them.<\/p>\n<p>If your thoughts race or drift off, don\u2019t worry or stop them, just notice.<\/p>\n<p>Bring your attention back to your body and the sensations of the moment.<\/p>\n<p>Do this for a few minutes.<\/p>\n<p>Use a simple phrase such as \u2018you are ok\u2019 , with your hand resting on your chest can help too.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;||0px||false|false&#8221; custom_padding=&#8221;||0px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Hunan Lleddfol<\/h2>\n<p>Mae &#8216;hunan-lleddiol&#8217; yn ffordd o gysuro&#8217;ch hun os ydych chi&#8217;n teimlo&#8217;n ofidus, yn bryderus neu&#8217;n isel. Mae\u2019n ffordd o helpu i dawelu\u2019ch system nerfol yn gyffredinol, a gall fod yn dda iawn dysgu plant i ddefnyddio hefyd.<\/p>\n<h5>Hunan gofleidio<\/h5>\n<p>Mae cyswllt corfforol a chysur fel cofleidio, a chyffyrddiad cariadus i gyd yn helpu i leihau hormonau straen. Mae&#8217;n un o&#8217;r rhesymau pam mae plant yn aml yn dod i gael cwtsh pan fyddant wedi cynhyrfu. Efallai na fydd rhywun ar gael i chi bob amser fel oedolyn, felly mae &#8216;hunan gofleidio&#8217; hefyd yn effeithiol iawn.<\/p>\n<ul>\n<li>Lapiwch eich breichiau&#8217;n gadarn o amgylch rhan uchaf eich breichiau neu&#8217;ch ysgwyddau mewn cwtsh hunan<\/li>\n<li>dal gwasgfa gadarn.<\/li>\n<li>os ydych chi eisiau, gallwch chi hefyd ailadrodd ymadrodd fel &#8216;mae gennym ni hwn&#8217; neu &#8216;Dwi yma i chi&#8217; neu &#8216;Mae gen i chi&#8217;<\/li>\n<\/ul>\n<h5>Gofal synhwyraidd<\/h5>\n<p>Chwiliwch am flanced fawr gyfforddus, neu hoff siwmper \u2013 os yw\u2019n un yr ydych hefyd yn mwynhau ei harogl, hyd yn oed yn well.<\/p>\n<p>Lapiwch eich hun y tu mewn iddo. Os ydych chi&#8217;n teimlo&#8217;n oer neu&#8217;n sigledig, efallai y bydd cynhesrwydd potel d\u0175r poeth neu ddiod cynnes yn gysur mawr hefyd.<\/p>\n<p><a href=\"https:\/\/www.mind.org.uk\/information-support\/types-of-mental-health-problems\/anxiety-and-panic-attacks\/about-anxiety\/\" target=\"_blank\" rel=\"noopener\">MIND<\/a> cael adnoddau ac offer pellach yma ar gyfer deall a rheoli pryder<\/p>\n<p><a href=\"https:\/\/www.anxietyuk.org.uk\" target=\"_blank\" rel=\"noopener\">Anxiety UK<\/a> cael llinell gymorth, ac awgrymiadau ac adnoddau ychwanegol i helpu i ymdopi \u00e2 phryder.<\/p>\n<p>[\/et_pb_text][et_pb_blurb title=&#8221;Awgrym Therapydd&#8221; image=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2024\/04\/noun-tips-2448957-FBB717.png&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;0517feb2-9fa3-4547-87b5-c8030e5975d4&#8243; link_option_url=&#8221;#&#8221; border_color_all=&#8221;gcid-56bff3fb-e765-4a78-b152-15a836421100&#8243; global_colors_info=&#8221;{%22gcid-56bff3fb-e765-4a78-b152-15a836421100%22:%91%22border_color_all%22,%22border_color_all%22,%22border_color_all%22,%22border_color_all%22%93,%22gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2%22:%91%22icon_color%22%93}&#8221; text_font_size_tablet=&#8221;14px&#8221; text_font_size_phone=&#8221;14px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221;]<\/p>\n<p>Gall gorbryder a phryder deimlo&#8217;n debyg iawn. Yn gyffredinol, fodd bynnag, mae pryder yn aml yn cael ei deimlo&#8217;n &#8216;gorfforol&#8217; iawn yn ein cyrff tra bod &#8216;pryder&#8217; wedi&#8217;i leoli&#8217;n fwy yn ein &#8216;meddwl&#8217; yn unig.<\/p>\n<p>[\/et_pb_blurb][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Newyddiadurol<\/h2>\n<p>Gall ysgrifennu fod yn ffordd ddefnyddiol iawn o gael profiadau a theimladau &#8216;allan o&#8217;ch pen&#8217;, neu eich helpu i brosesu meddyliau neu brofiadau anodd.<\/p>\n<p>Gall hefyd eich helpu i weithio allan yr hyn yr ydych yn ei deimlo yn fwy eglur, neu archwilio pam eich bod yn teimlo fel y gwnewch os nad yw&#8217;n glir.<\/p>\n<p>Gall y ddau fod yn ddilys iawn.<\/p>\n<p>Mynnwch lyfr nodiadau a beiro neis. Gallwch ddefnyddio dyfais electronig os oes angen neu os yw&#8217;n well gennych wneud hynny, ond weithiau mae&#8217;r weithred gorfforol o ysgrifennu \u00e2 llaw yn fwy effeithiol.<\/p>\n<p>Mae rhai pobl yn hoffi ysgrifennu bob dydd, eraill dim ond pan fydd angen. Nid oes angen i gyfnodolyn fod ag unrhyw strwythur penodol, dim ond lle i ddal eich meddyliau a&#8217;ch teimladau personol \/ preifat ydyw. Gall gynnwys lluniadau neu &#8216;doodles&#8217; hefyd.<\/p>\n<p>Efallai y byddwch chi&#8217;n dechrau gyda chwestiwn fel &#8216;<em>Beth sydd ar fy meddwl ar hyn o bryd? Beth ydw i wedi bod yn ei feddwl neu ei deimlo?<\/em><\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Technegau ymwybyddiaeth ofalgar<\/h2>\n<p>Mae ymwybyddiaeth ofalgar yn dechneg neu\u2019n fath o fyfyrdod sy\u2019n eich helpu i aros yn y foment bresennol yn hytrach na chael eich dal mewn meddyliau pryderus, pryderus neu negyddol.<\/p>\n<p>Mae llawer o dystiolaeth y gall ei ddefnyddio\u2019n rheolaidd eich helpu i reoli lefelau poen, lleihau straen, a chefnogi eich lles meddyliol yn gyffredinol. Mae sail ymwybyddiaeth ofalgar yn golygu dod \u00e2&#8217;ch meddyliau a&#8217;ch ffocws yn \u00f4l i&#8217;r &#8216;presennol&#8217; yn hytrach na naill ai gadael i&#8217;ch meddwl rasio ymlaen i ddyfodol sydd hyd yn hyn yn &#8216;anhysbys&#8217;, neu, i fod yn ymddiddori mewn gorffennol na ellir ei newid.<\/p>\n<p>Gan ymarfer technegau ymwybyddiaeth ofalgar yn rheolaidd byddwch yn dechrau sylwi ar y manteision. Gellir ei ymgorffori ym mywyd beunyddiol trwy &#8216;eiliadau ystyriol&#8217;, ond hefyd fel rhan o ymarfer myfyrio ehangach hefyd.<\/p>\n<p>[\/et_pb_text][et_pb_blurb title=&#8221;Awgrym Therapydd&#8221; image=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2024\/04\/noun-tips-2448957-FBB717.png&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;0517feb2-9fa3-4547-87b5-c8030e5975d4&#8243; link_option_url=&#8221;#&#8221; border_color_all=&#8221;gcid-56bff3fb-e765-4a78-b152-15a836421100&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-56bff3fb-e765-4a78-b152-15a836421100%22:%91%22border_color_all%22,%22border_color_all%22,%22border_color_all%22,%22border_color_all%22%93,%22gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2%22:%91%22icon_color%22%93}&#8221; text_font_size_tablet=&#8221;14px&#8221; text_font_size_phone=&#8221;14px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221;]<\/p>\n<p>Os bydd ymarfer neu dechneg yn codi unrhyw deimladau anodd o gwbl, defnyddiwch y &#8216;strategaethau hunan-lleddfu&#8217; uchod.<\/p>\n<p>[\/et_pb_blurb][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Eiliadau ystyriol<\/h5>\n<p>Gall arafu a gwneud rhywbeth &#8216;yn ystyriol&#8217; helpu i reoli straen a&#8217;ch helpu i deimlo&#8217;n dawelach. Gellir gwneud bron unrhyw weithgaredd yn ystod eich diwrnod ee gwneud pryd o fwyd, ymarfer corff, neu ofalu am eich plentyn yn &#8216;feddwl&#8217;, trwy ddod \u00e2&#8217;ch sylw a&#8217;ch ffocws llawn iddo.<\/p>\n<p>Gall hyn deimlo braidd yn rhyfedd i ddechrau! Gall dod \u00e2&#8217;ch sylw &#8216;yn llawn&#8217; i weithgaredd neu sefyllfa deimlo&#8217;n anodd. Fodd bynnag, gall dysgu sut i wneud hyn yn effeithiol leddfu &#8216;straen a straen&#8217; meddwl prysur.<\/p>\n<h5>Moment ystyriol 1 \u2013 brwsio eich dannedd<\/h5>\n<ul>\n<li>Dewch \u00e2&#8217;ch sylw&#8217;n llawn at flas y brws dannedd a&#8217;r past dannedd.<\/li>\n<li>Ceisiwch dynnu eich sylw at y gweithgaredd fel pe bai hwn yn y tro cyntaf erioed i chi ei wneud, neu \u2018sylwi\u2019 arno.<\/li>\n<li>Teimlwch deimlad y blew yn eich ceg, a&#8217;r ddolen yn eich llaw.<\/li>\n<li>Sylwch ar symudiadau eich llaw wrth i chi symud y brwsh o amgylch eich ceg.<\/li>\n<li>Gwrandewch ar y synau o&#8217;ch cwmpas, y ddau yn y pellter, y chwyrl\u00efo trydan, neu&#8217;r tap yn rhedeg.\u00a0<\/li>\n<li>Sylwch ar deimlad y d\u0175r yn eich ceg wrth i chi ei chwyddo, a theimlad y tywel wrth i chi wedyn sychu&#8217;ch wyneb.\u00a0<\/li>\n<\/ul>\n<p><strong>Sylwch sut rydych chi&#8217;n teimlo nawr?<\/strong> Ydych chi&#8217;n teimlo&#8217;n wahanol? Ym mha ffordd?<\/p>\n<p>Mae&#8217;n bosibl y bydd plant yn mwynhau&#8217;r ymarfer hwn cyn mynd i&#8217;r gwely hefyd, fel rhan o&#8217;u hamser &#8216;diflanu&#8217; gyda chi.<\/p>\n<h5>Moment ystyriol 1 \u2013 brwsio eich dannedd<\/h5>\n<p>Mae hwn yn ymarfer i helpu i ennyn diddordeb eich holl synhwyrau. Gall hefyd fod yn ffordd ddefnyddiol iawn o dorri cadwyn o feddyliau pryderus, neu reoli straen.<\/p>\n<ul>\n<li>Rhowch sylw i sain ac edrychiad gwresogi d\u0175r a berwi yn y tegell. Wir yn sylwi ar bopeth sy&#8217;n digwydd.?<\/li>\n<li>Sylwch ar eich amgylchedd: sut mae eich traed yn teimlo ar y llawr\/mewn cadair? Sylwch ar unrhyw synau y tu allan, neu y tu mewn fel cloc, cerddoriaeth neu leisiau.<\/li>\n<li>Arllwyswch y te ar fag te\/pot.<\/li>\n<li>Sylwch sut mae&#8217;r d\u0175r yn newid lliw, ei symudiad &#8211; unrhyw st\u00eam, s\u0175n neu arogl?<\/li>\n<li>Tynnwch y bag te.<\/li>\n<li>Teimlwch bwysau a si\u00e2p y llwy a&#8217;r bag. Rhowch sylw i sain, lliw neu si\u00e2p unrhyw fin neu bowlen y byddwch chi&#8217;n ei roi ynddo. Sylwch os byddwch chi&#8217;n dechrau mynd i &#8216;awto-beilot&#8217; hefyd.<\/li>\n<li>Ychwanegwch y llaeth a&#8217;r siwgr i&#8217;ch cwpan. Sylwch sut maen nhw&#8217;n newid y te.<\/li>\n<li>Dewch \u00e2&#8217;r cwpan i&#8217;ch gwefusau. Sylwch sut mae&#8217;ch llaw a&#8217;ch braich yn gwybod beth i&#8217;w wneud heb i chi &#8216;ddweud wrthyn nhw&#8217;.<\/li>\n<li>Cymerwch sipian.<\/li>\n<li>Sut mae&#8217;r te yn teimlo yn eich ceg, yn erbyn eich tafod a&#8217;ch gwefusau?<\/li>\n<\/ul>\n<p>Os oes meddyliau, gadewch iddynt fynd i mewn ac yna mynd trwy eich meddwl heb eu dilyn.<\/p>\n<p>Ceisiwch aros gyda&#8217;r blasu.<\/p>\n<ul>\n<li>Sylwch heb farn ar unrhyw awydd i ruthro&#8217;r yfed, ac unrhyw ddiffyg amynedd a ddaw.<\/li>\n<li>Pan fyddwch chi&#8217;n penderfynu llyncu&#8217;r te, sylwch sut a phryd y gwneir y penderfyniad hwnnw.<\/li>\n<li>Sylwch sut mae&#8217;r te nawr yn rhan ohonoch chi. Sut ydych chi&#8217;n teimlo am hyn?<\/li>\n<\/ul>\n<p>Oedwch.<\/p>\n<p>Sylwch ar unrhyw deimladau o lid, neu feddyliau fel: \u2018dyna ddigon, pethau i\u2019w gwneud!\u2019<\/p>\n<p>Neu efallai eich bod chi&#8217;n teimlo&#8217;n hamddenol, ac yn ddigynnwrf\u2026\u2026.does dim ffordd gywir nac anghywir i deimlo.<\/p>\n<p>Agorwch eich llygaid, ac ailgydiwch yn ysgafn \u00e2&#8217;ch amgylchoedd.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Self Soothing<\/h3>\n<p>\u2018Self-soothing\u2019 is a way of comforting yourself if you are feeling upset, anxious or low. It is a way of helping calm your nervous system generally, and can also be really good to teach children to use too.<\/p>\n<h5>Self hugging<\/h5>\n<p>Physical contact\u00a0 and comfort such as hugging, and affectionate touch all help reduce stress hormones. It\u2019s one of the reasons children often come for a cuddle when they are upset. There may not always be someone available to you as an adult,\u00a0 so \u2018self-hugging\u2019 is also really effective.<\/p>\n<ul>\n<li>wrap your arms firmly around your upper arms or shoulders in a self hug<\/li>\n<li>hold a firm squeeze.<\/li>\n<li>if you want, you can also repeat a phrase such as \u2018we\u2019ve got this\u2019 or \u2018I\u2019m here for you\u2019 or \u2018I\u2019ve got you\u2019<\/li>\n<\/ul>\n<h5>Sensory care<\/h5>\n<p>Find a large comfortable blanket, or a favourite jumper &#8211; if it is one that you also enjoy the smell of, even better.<\/p>\n<p>Wrap yourself up inside it. If you feel cold or shakey, the warmth of a hot water bottle or warm drink might also be very comforting too.<\/p>\n<p><a href=\"https:\/\/www.mind.org.uk\/information-support\/types-of-mental-health-problems\/anxiety-and-panic-attacks\/about-anxiety\/\" target=\"_blank\" rel=\"noopener\">MIND<\/a> have further resources and tools here for understanding and managing anxiety<\/p>\n<p><a href=\"https:\/\/www.anxietyuk.org.uk\" target=\"_blank\" rel=\"noopener\">Anxiety UK<\/a> have a helpline, and additional tips and resources to help cope with anxiety.<\/p>\n<p>[\/et_pb_text][et_pb_blurb title=&#8221;Therapist Tip&#8221; image=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2024\/04\/noun-tips-2448957-FBB717.png&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;0517feb2-9fa3-4547-87b5-c8030e5975d4&#8243; link_option_url=&#8221;#&#8221; border_color_all=&#8221;gcid-56bff3fb-e765-4a78-b152-15a836421100&#8243; global_colors_info=&#8221;{%22gcid-56bff3fb-e765-4a78-b152-15a836421100%22:%91%22border_color_all%22,%22border_color_all%22,%22border_color_all%22,%22border_color_all%22%93,%22gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2%22:%91%22icon_color%22%93}&#8221; text_font_size_tablet=&#8221;14px&#8221; text_font_size_phone=&#8221;14px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221;]<\/p>\n<p>Anxiety and worry can feel very similar. Generally though, anxiety is often felt very \u2018physically\u2019 in our bodies whereas \u2018worry\u2019 is more located just in our \u2018thinking\u2019.<\/p>\n<p>[\/et_pb_blurb][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Journalling<\/h3>\n<p>Writing can be a really helpful way of getting experiences and feelings \u2018out of your head\u2019, or help you process difficult thoughts or experiences.<\/p>\n<p>It can also help you work out what you are feeling with more clarity, or explore why you are feeling as you do if it is not clear.<\/p>\n<p>Both can be very validating.<\/p>\n<p>Get a nice notebook and pen. You can use an electronic device if you need or prefer to, but the physical action of hand-writing is sometimes more effective.<\/p>\n<p>Some people like to write everyday, others just when they need to. A journal doesn\u2019t need to have any particular structure, it&#8217;s just a place to hold your own personal \/private thoughts and feelings. It might contain drawings or \u2018doodles\u2019 too.<\/p>\n<p>You might start with a question like \u2018W<em>hat is on my mind right now?<\/em> <em>What have I been thinking about or feeling?<\/em><\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Mindfulness techniques<\/h3>\n<p>Mindfulness is a technique or type of meditation that helps you to stay in the present moment rather than getting caught up in worrying, anxious or negative thoughts.<\/p>\n<p>There is a lot of evidence that using it regularly can help you manage pain levels, reduce stress, and support your mental wellbeing generally. The basis of mindfulness involves bringing your thoughts and focus back to the \u2018present\u2019 rather than either allowing your mind to race ahead to a future that is as yet \u2018unknown\u2019, or, to be preoccupied with a past that cannot be changed.<\/p>\n<p>Practising mindfulness techniques regularly you will begin to notice the benefits. It can be incorporated into daily life through \u2018mindful moments\u2019, but also as part of a wider meditation practice too.<\/p>\n<p>[\/et_pb_text][et_pb_blurb title=&#8221;Therapist Tip&#8221; image=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2024\/04\/noun-tips-2448957-FBB717.png&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;0517feb2-9fa3-4547-87b5-c8030e5975d4&#8243; link_option_url=&#8221;#&#8221; border_color_all=&#8221;gcid-56bff3fb-e765-4a78-b152-15a836421100&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-56bff3fb-e765-4a78-b152-15a836421100%22:%91%22border_color_all%22,%22border_color_all%22,%22border_color_all%22,%22border_color_all%22%93,%22gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2%22:%91%22icon_color%22%93}&#8221; text_font_size_tablet=&#8221;14px&#8221; text_font_size_phone=&#8221;14px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221;]<\/p>\n<p>If an exercise or technique brings up any difficult feelings at all, use the \u2018self-soothing strategies\u2019 above.<\/p>\n<p>[\/et_pb_blurb][et_pb_text _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Mindful moments<\/h5>\n<p>Slowing down and doing something \u2018mindfully\u2019 can help manage stress and help you feel calmer. Just about any activity during your day eg making a meal, exercise, or caring for your child can all be done \u2018mindfully\u2019, by bringing to it your full attention and focus.<\/p>\n<p>This can feel a little strange to start with! Bringing your attention \u2018fully\u2019 to an activity or situation can feel difficult. However, learning how to do this effectively can relieve the \u2018stress and strain\u2019 of a busy mind.<\/p>\n<h5><strong>Mindful moment 1 &#8211; brushing your teeth<\/strong><\/h5>\n<ul>\n<li><strong>Bring your attention fully to the taste<\/strong> of the toothbrush and toothpaste.<\/li>\n<li><strong>Try to bring your attention to the activity<\/strong> as if it&#8217;s the first time you have ever done it, or \u2018noticed\u2019 it.<\/li>\n<li><strong>Feel the sensation of the bristles<\/strong> in your mouth, and the handle in your hand.<\/li>\n<li><strong>Notice the movements of your hand<\/strong> as you move the brush around your mouth.<\/li>\n<li><strong>Listen to the sounds around you<\/strong>, both in the distance, of the electric whirr, or the tap running.<\/li>\n<li><strong>Notice the feel of the water<\/strong> in your mouth as you swill it around, and the feel of the towel as you then dry your face.<\/li>\n<\/ul>\n<p><strong>Notice how you feel now?<\/strong>\u00a0Do you feel any different? In what way?<\/p>\n<p>Children may enjoy this exercise before bed too, as part of \u2018winding down\u2019 time with you.<\/p>\n<h5>M<strong>indful moment 2 &#8211; drinking tea\u00a0<\/strong><\/h5>\n<p>This is an exercise to help engage all your senses. It can also be a really helpful way to break a chain of worrying thoughts, or manage stress.<\/p>\n<ul>\n<li><strong>Pay attention to the sound and look of water<\/strong> heating and boiling in the kettle. Really notice everything that is happening.<\/li>\n<li><strong>Notice your environment:<\/strong> how do your feet feel on the floor\/in a chair? Notice any sounds outside, or inside like a clock, music or voices.<\/li>\n<li>Pour the tea onto a teabag\/pot.\u00a0<\/li>\n<li><strong>Notice how the water changes<\/strong> colour, its movement &#8211; any steam, sound or smell?<\/li>\n<li>Remove the teabag.<\/li>\n<li><strong>Feel the weight and shape of the spoon and bag. <\/strong>Pay attention to the sound, colour or shape of any bin or bowl you put it in. Notice if you start to go to \u2018auto-pilot\u2019 too.<\/li>\n<li>Add the milk and sugar to your cup. Notice how they change the tea.<\/li>\n<li>Bring the cup to your lips. Notice how your hand and arm know what to do without you \u2018telling them\u2019 to.<\/li>\n<li>Take a sip.<\/li>\n<li><strong>How does the tea feel in your mouth<\/strong>, against your tongue and lips?<\/li>\n<\/ul>\n<p>If there are thoughts, let them enter into and then pass through your mind without following them.<\/p>\n<p>Try to stay with the tasting.<\/p>\n<ul>\n<li><strong>Notice without judgement any desire to rush<\/strong> the drinking, and any impatience that comes.<\/li>\n<li>When you decide to swallow the tea, notice how and when that decision is made.<\/li>\n<li>Notice how the tea is now part of you. How do you feel about this?<\/li>\n<\/ul>\n<p>Pause.<\/p>\n<p><strong>Notice any feelings of irritation<\/strong>, or thoughts such as: \u2018that\u2019s enough, things to do!\u2019<\/p>\n<p>Or perhaps you feel relaxed, and calm\u2026\u2026.there is no right or wrong way to feel.<\/p>\n<p>Open your eyes, and gently re-engage with your surroundings.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_cta title=&#8221;Cyrsiau Ymwybyddiaeth Ofalgar prin&#8221; button_url=&#8221;mailto:contactus@rareminds.org&#8221; button_text=&#8221;Cysylltwch&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; body_font=&#8221;|600|||||||&#8221; body_font_size=&#8221;1.1em&#8221; background_color=&#8221;gcid-56bff3fb-e765-4a78-b152-15a836421100&#8243; custom_button=&#8221;on&#8221; button_text_color=&#8221;#000000&#8243; button_bg_color=&#8221;gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2&#8243; button_border_color=&#8221;gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2&#8243; body_font_size_tablet=&#8221;1.1em&#8221; body_font_size_phone=&#8221;1.1em&#8221; body_font_size_last_edited=&#8221;on|desktop&#8221; border_radii=&#8221;on|30px|30px|30px|30px&#8221; global_colors_info=&#8221;{%22gcid-56bff3fb-e765-4a78-b152-15a836421100%22:%91%22background_color%22%93,%22gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2%22:%91%22button_bg_color%22,%22button_border_color%22%93}&#8221;]<\/p>\n<p>Mae Rareminds hefyd yn cynnal rhaglenni 8 wythnos &#8216;Ymwybyddiaeth Ofalgar Prin&#8217; achlysurol ar gyfer y gymuned brin. Os hoffech chi gofrestru eich diddordeb yn un o&#8217;r rhain, cysylltwch \u00e2 ni.<\/p>\n<p>[\/et_pb_cta][et_pb_cta title=&#8221;Rare Mindfulness courses&#8221; button_url=&#8221;mailto:contactus@rareminds.org&#8221; button_text=&#8221;Get in touch&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;26px&#8221; body_font=&#8221;|600|||||||&#8221; body_font_size=&#8221;1.1em&#8221; background_color=&#8221;gcid-56bff3fb-e765-4a78-b152-15a836421100&#8243; custom_button=&#8221;on&#8221; button_text_color=&#8221;#000000&#8243; button_bg_color=&#8221;gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2&#8243; button_border_color=&#8221;gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2&#8243; header_font_size_tablet=&#8221;25px&#8221; header_font_size_phone=&#8221;25px&#8221; header_font_size_last_edited=&#8221;on|phone&#8221; body_font_size_tablet=&#8221;1.1em&#8221; body_font_size_phone=&#8221;1.1em&#8221; body_font_size_last_edited=&#8221;on|desktop&#8221; border_radii=&#8221;on|30px|30px|30px|30px&#8221; global_colors_info=&#8221;{%22gcid-56bff3fb-e765-4a78-b152-15a836421100%22:%91%22background_color%22%93,%22gcid-9cdde9ee-f44a-4873-b70d-fc2d55a114a2%22:%91%22button_bg_color%22,%22button_border_color%22%93}&#8221;]<\/p>\n<p>Rareminds also runs occasional \u2018Rare Mindfulness\u2019 8 week programmes for the rare community. If you would like to register your interest in one of these please get in touch.<\/p>\n<p>[\/et_pb_cta][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;7df83dcc-1bd9-47cf-b9ca-3651c251e315&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Dolenni defnyddiol<\/h3>\n<p>Mae&#8217;r GIG yn argymell Ymwybyddiaeth Ofalgar ac wedi <a href=\"https:\/\/www.nhs.uk\/every-mind-matters\/mental-wellbeing-tips\/what-is-mindfulness\/\" target=\"_blank\" rel=\"noopener\">cynhyrchu fideo defnyddiol<\/a> byr i egluro mwy amdano.<\/p>\n<p>Mae gan <a href=\"https:\/\/www.oxfordmindfulness.org\/learn-mindfulness\/resources\/\" target=\"_blank\" rel=\"noopener\">Ganolfan Ymwybyddiaeth Ofalgar Rhydychen<\/a> hefyd ystod eang o adnoddau rhad ac am ddim, fideos a ffeiliau sain i&#8217;w harchwilio<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;7df83dcc-1bd9-47cf-b9ca-3651c251e315&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Useful links<\/h3>\n<p>The NHS recommends Mindfulness and has produced a short <a href=\"https:\/\/www.nhs.uk\/every-mind-matters\/mental-wellbeing-tips\/what-is-mindfulness\/\" target=\"_blank\" rel=\"noopener\">helpful video<\/a> to explain more about it.<\/p>\n<p><a href=\"https:\/\/www.oxfordmindfulness.org\/learn-mindfulness\/resources\/\" target=\"_blank\" rel=\"noopener\">The Oxford Mindfulness Centre<\/a> also has a wide range of free resources, videos and audio files to explore<\/p>\n<p>[\/et_pb_text][et_pb_text module_class=&#8221;wh-box wh-highlight&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;0c38199e-3a1d-4d5d-826d-ef93f305cb70&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;0.5em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Cyfeillio eich corff | Befriend your body<\/h3>\n<p>Ymarfer byr yw hwn i helpu i reoli rhwystredigaeth, dicter neu siom gyda\u2019ch corff os ydych chi\u2019n teimlo eich bod wedi cael eich siomi ganddo, yn ddig wrtho, neu os nad yw\u2019n ymddwyn fel y byddech yn dymuno.<\/p>\n<p>Mae&#8217;r ymarfer hwn hefyd yn ddefnyddiol i blant pan fyddant yn teimlo&#8217;n rhwystredig gan bethau na allant eu gwneud yn gorfforol neu&#8217;n wybyddol eto, wedi&#8217;u cythruddo gan gyfyngiad eu corff neu ymennydd, neu&#8217;n dysgu sgil arbennig.<\/p>\n<ul>\n<li>Caewch eich llygaid.<\/li>\n<li>Rhowch eich llaw ar eich bol neu&#8217;ch brest fel y dymunwch (neu meddyliwch am y weithred hon os nad yw&#8217;n bosibl).<\/li>\n<li>Dywedwch wrth eich corff: &#8216;Rwy&#8217;n gwybod eich bod yn gwneud y gorau y gallwch chi, gorff. Mae&#8217;n ddrwg gen i fy mod yn mynd yn flin ac yn ddiamynedd gyda chi. Rydyn ni yn hyn gyda&#8217;n gilydd.&#8217;<\/li>\n<li>Cymerwch sawl anadl ddwfn araf gyda&#8217;ch llygaid ar gau a llaw yn ei le.<\/li>\n<li>Dychmygwch anfon cynhesrwydd o&#8217;ch llaw i weddill eich corff.<\/li>\n<\/ul>\n<p>__________________________<\/p>\n<p>This is a short exercise to help manage frustration, anger or disappointment with your body if you feel let down by it, angry with it, or it is not behaving as you would wish.<\/p>\n<p>This exercise is also helpful for children when they are frustrated by things that they can\u2019t yet physically or cognitively do, annoyed at a limitation of their body or brain, or are learning a particular skill.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Close your eyes.<\/li>\n<li>Put your hand on your tummy or chest as you prefer (or think of this action if it\u2019s not possible).<\/li>\n<li>Say to your body:\u00a0 \u2018I know you are doing the best you can, body. I\u2019m sorry I get cross and impatient with you. We are in this together.\u2019<\/li>\n<li>Take several slow deep breaths with eyes closed and hand in place.<\/li>\n<li>Imagine sending warmth from your hand to the rest of your body.<\/li>\n<\/ul>\n<p>Stop when you are ready.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Hunan-siarad tawelu<\/h2>\n<p>Mae hon yn dechneg i &#8216;fod y person sydd ei angen arnoch&#8217; i chi&#8217;ch hun ar hyn o bryd.<\/p>\n<p><strong>Gall ymadroddion defnyddiol fod yn:<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>\u201cHyd yn oed os yw hyn yn teimlo\u2019n anghyfforddus ar hyn o bryd, fe ddaw i ben yn fuan.\u201d<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>\u201cNi fydd yn rhaid i mi ddelio \u00e2 hyn ar fy mhen fy hun. Bydd gen i help.\u201d<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>\u201cRwyf wedi dod trwy sefyllfaoedd anodd o\u2019r blaen. Gwnaf eto\u201d<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>\u201cRwy\u2019n fwy na fy ofn; mae\u2019n deimlad a fydd yn mynd heibio.\u201d<\/em><\/p>\n<p>Gall hefyd helpu i ddefnyddio techneg hunan-leddfol ar yr un pryd.<\/p>\n<h2><\/h2>\n<h2>Technegau ymlacio<\/h2>\n<p>Mae ymlacio yn sgil. Mae dysgu ymlacio yn helpu eich corff i beidio \u00e2 chael ei ddal bob amser mewn cyflwr o densiwn, a all fod yn flinedig. Gall y tensiwn hwnnw weithiau achosi poenau corfforol eraill hefyd.<\/p>\n<h5>Hoff le<\/h5>\n<ul>\n<li>Dewch o hyd i rywle cyfforddus i eistedd neu orwedd.<\/li>\n<li>Caewch eich llygaid, dychmygwch rywle rydych chi wedi teimlo&#8217;n hapus neu wedi ymlacio. Gallai hwn fod yn lle dan do, yn yr awyr agored, neu hyd yn oed yn rhywle dychmygol.<\/li>\n<li>Ble bynnag y byddwch chi&#8217;n dewis, defnyddiwch eich holl synhwyrau i ail-greu&#8217;r lle hwnnw.<\/li>\n<li>Yn eich dychymyg, dewch \u00e2&#8217;r lle hwn i&#8217;ch meddwl.<\/li>\n<li>Sylwch ar yr amgylchedd o&#8217;ch cwmpas.<\/li>\n<li>Yr hyn yr ydych yn sefyll arno, yn cerdded drwyddo, yn eistedd neu&#8217;n gorwedd arno. Sut mae hyn yn teimlo?<\/li>\n<li>Ydy&#8217;r lle&#8217;n gynnes neu&#8217;n oer?<\/li>\n<li>A oes unrhyw awel ar eich wyneb?<\/li>\n<li>Unrhyw synau fel adar neu&#8217;r m\u00f4r?<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.rbht.nhs.uk\/our-services\/clinical_support\/rehabilitation-and-therapies\/psychological-medicine\/relaxation-exercises\" target=\"_blank\" rel=\"noopener\">Guys and St Thomas&#8217; NHS Trust\u00a0<\/a> wedi cynhyrchu cyfres o ymarferion ymlacio i wrando arnynt.<\/p>\n<p><a href=\"https:\/\/www.icope.nhs.uk\/wp-content\/uploads\/2021\/02\/C1-Guide_-relaxation-breathing-techniques_FINAL.pdf\" target=\"_blank\" rel=\"noopener\">Camden and Islington Psychological Therapies Service<\/a> hwedi cynhyrchu taflen ddefnyddiol ar lawer o wahanol dechnegau ymlacio ac anadlu.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=&#8221;1_2&#8243; saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; header_3_font_size=&#8221;26px&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Calming self-talk<\/h3>\n<p>This is a technique to \u2018be the person you need\u2019 for yourself in the moment.<\/p>\n<p><strong>Helpful phrases might be:<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>\u201cEven if this feels uncomfortable right now, it will come to an end soon.\u201d<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>&#8220;I won\u2019t have to deal with this on my own. I will have help.&#8221;<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>\u201cI have got through difficult situations before. I will again\u201d<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>\u201cI am more than my fear; it is a feeling that will pass.\u201d<\/em><\/p>\n<p>It can also help to use a self-soothing technique at the same time.<\/p>\n<h2><\/h2>\n<h3>Relaxation techniques<\/h3>\n<p>Relaxation is a skill. Learning to relax helps your body not to be always held in a state of tension, which can be exhausting. That tension can sometimes cause other bodily aches and pains too.<\/p>\n<h5>A favourite place<\/h5>\n<ul>\n<li>Find somewhere comfortable to sit or lie.<\/li>\n<li>Close your eyes, imagine somewhere that you have felt happy or relaxed. This could be an indoor place, outdoor, or even somewhere imaginary.<\/li>\n<li>Wherever you choose, use all your senses to recreate that place.<\/li>\n<li>In your imagination, bring this place to mind.<\/li>\n<li>Notice the environment around you.<\/li>\n<li>What you are standing on, walking through, sitting or lying on. How does this feel?<\/li>\n<li>Is the place warm or cold?<\/li>\n<li>Is there any breeze on your face?<\/li>\n<li>Any sounds such as birds or the sea?<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.rbht.nhs.uk\/our-services\/clinical_support\/rehabilitation-and-therapies\/psychological-medicine\/relaxation-exercises\" target=\"_blank\" rel=\"noopener\">Guys and St Thomas&#8217; NHS Trust\u00a0<\/a> have produced a series of relaxation exercises to listen to.<\/p>\n<p><a href=\"https:\/\/www.icope.nhs.uk\/wp-content\/uploads\/2021\/02\/C1-Guide_-relaxation-breathing-techniques_FINAL.pdf\" target=\"_blank\" rel=\"noopener\">Camden and Islington Psychological Therapies Service<\/a> have produced useful leaflet on lots of different relaxation and breathing techniques.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][\/et_pb_column][et_pb_column type=&#8221;1_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][pac_divi_table_of_contents title=&#8221;Contents&#8221; collapse_when_sticky=&#8221;on&#8221; marker_position=&#8221;outside&#8221; level_markers_2=&#8221;icons&#8221; icon_marker_2=&#8221;&#x5e;||divi||400&#8243; indent_amount_2=&#8221;0px&#8221; allow_collapse_minimize_tablet=&#8221;off&#8221; allow_collapse_minimize_phone=&#8221;on&#8221; allow_collapse_minimize_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; sticky_position_phone=&#8221;none&#8221; sticky_position_last_edited=&#8221;off|phone&#8221; global_colors_info=&#8221;{%22gcid-cda4ad62-552d-4861-ac19-bc0028373e46%22:%91%22title_container_bg_color%22%93,%22gcid-cf9415ef-e483-4e35-a620-b796a7d52716%22:%91%22body_area_text_link_color__hover%22%93}&#8221;][\/pac_divi_table_of_contents][et_pb_text disabled_on=&#8221;on|on|off&#8221; module_class=&#8221;wh-text wh-quote&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; header_2_font=&#8221;|700|||||||&#8221; header_2_line_height=&#8221;2em&#8221; header_3_font_size=&#8221;26px&#8221; header_5_font=&#8221;|700|||||||&#8221; header_5_text_color=&#8221;#82c398&#8243; header_5_font_size=&#8221;20px&#8221; header_5_line_height=&#8221;2em&#8221; width=&#8221;250px&#8221; custom_margin=&#8221;||26px||false|false&#8221; custom_padding=&#8221;|||15px|false|false&#8221; sticky_limit_bottom=&#8221;body&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;22px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; header_2_line_height_tablet=&#8221;2em&#8221; header_2_line_height_phone=&#8221;1.4em&#8221; header_2_line_height_last_edited=&#8221;on|phone&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_5_line_height_tablet=&#8221;2em&#8221; header_5_line_height_phone=&#8221;1.5em&#8221; header_5_line_height_last_edited=&#8221;on|phone&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Related pages<\/h3>\n<p>[\/et_pb_text][et_pb_blurb title=&#8221;Difficult Feelings&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.24.3&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;|700|||on||||&#8221; header_font_size=&#8221;1em&#8221; header_line_height=&#8221;1.2em&#8221; body_text_color=&#8221;#424242&#8243; body_font_size=&#8221;12px&#8221; body_line_height=&#8221;1.5em&#8221; custom_margin=&#8221;||15px||false|false&#8221; custom_padding=&#8221;10px|15px|10px|15px|false|false&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI3MjkifX0=@&#8221; sticky_limit_bottom=&#8221;body&#8221; custom_css_blurb_title=&#8221;padding-bottom: 5px;&#8221; border_radii=&#8221;on|18px|18px|18px|18px&#8221; global_colors_info=&#8221;{%22gcid-5ef4899f-2d6f-4b0f-8833-d9164fee52ec%22:%91%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22%93}&#8221; background_color__hover=&#8221;#b4dbc1&#8243; background_enable_color__hover=&#8221;on&#8221; background__hover_enabled=&#8221;on|hover&#8221;]<\/p>\n<p>Ways to understand and cope with difficult feelings<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Managing Stress&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.24.3&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;|700|||on||||&#8221; header_font_size=&#8221;1em&#8221; header_line_height=&#8221;1.2em&#8221; body_text_color=&#8221;#424242&#8243; body_font_size=&#8221;12px&#8221; body_line_height=&#8221;1.5em&#8221; custom_margin=&#8221;||15px||false|false&#8221; custom_padding=&#8221;10px|15px|10px|15px|false|false&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI3MzgifX0=@&#8221; sticky_limit_bottom=&#8221;body&#8221; custom_css_blurb_title=&#8221;padding-bottom: 5px;&#8221; border_radii=&#8221;on|18px|18px|18px|18px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-5ef4899f-2d6f-4b0f-8833-d9164fee52ec%22:%91%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22%93}&#8221; background_color__hover=&#8221;#b4dbc1&#8243; background_enable_color__hover=&#8221;on&#8221; background__hover_enabled=&#8221;on|hover&#8221;]<\/p>\n<p>What stress is, and how to cope both short and longer term<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Wellbeing basics&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.24.3&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;|700|||on||||&#8221; header_font_size=&#8221;1em&#8221; header_line_height=&#8221;1.2em&#8221; body_text_color=&#8221;#424242&#8243; body_font_size=&#8221;12px&#8221; body_line_height=&#8221;1.5em&#8221; custom_margin=&#8221;||15px||false|false&#8221; custom_padding=&#8221;10px|15px|10px|15px|false|false&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI3NDUifX0=@&#8221; sticky_limit_bottom=&#8221;body&#8221; custom_css_blurb_title=&#8221;padding-bottom: 5px;&#8221; border_radii=&#8221;on|18px|18px|18px|18px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-5ef4899f-2d6f-4b0f-8833-d9164fee52ec%22:%91%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22%93}&#8221; background_color__hover=&#8221;#b4dbc1&#8243; background_enable_color__hover=&#8221;on&#8221; background__hover_enabled=&#8221;on|hover&#8221;]<\/p>\n<p>Important foundations for mental wellbeing<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Mindfulness, relaxation &#038; coping strategies&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.24.3&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;|700|||on||||&#8221; header_font_size=&#8221;1em&#8221; header_line_height=&#8221;1.2em&#8221; body_text_color=&#8221;#424242&#8243; body_font_size=&#8221;12px&#8221; body_line_height=&#8221;1.5em&#8221; custom_margin=&#8221;||15px||false|false&#8221; custom_padding=&#8221;10px|15px|10px|15px|false|false&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI3NTcifX0=@&#8221; sticky_limit_bottom=&#8221;body&#8221; custom_css_blurb_title=&#8221;padding-bottom: 5px;&#8221; border_radii=&#8221;on|18px|18px|18px|18px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-5ef4899f-2d6f-4b0f-8833-d9164fee52ec%22:%91%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22%93}&#8221; background_color__hover=&#8221;#b4dbc1&#8243; background_enable_color__hover=&#8221;on&#8221; background__hover_enabled=&#8221;on|hover&#8221;]<\/p>\n<p>Practical exercises &amp; techniques to try out and see \u2018what works for you\u2019\u00a0<\/p>\n<p>[\/et_pb_blurb][et_pb_text disabled_on=&#8221;on|on|off&#8221; module_class=&#8221;wh-text wh-quote&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; header_2_font=&#8221;|700|||||||&#8221; header_2_line_height=&#8221;2em&#8221; header_3_font_size=&#8221;26px&#8221; header_5_font=&#8221;|700|||||||&#8221; header_5_text_color=&#8221;#82c398&#8243; header_5_font_size=&#8221;20px&#8221; header_5_line_height=&#8221;2em&#8221; width=&#8221;250px&#8221; custom_margin=&#8221;32px||26px||false|false&#8221; custom_padding=&#8221;|||15px|false|false&#8221; sticky_limit_bottom=&#8221;body&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;22px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; header_2_line_height_tablet=&#8221;2em&#8221; header_2_line_height_phone=&#8221;1.4em&#8221; header_2_line_height_last_edited=&#8221;on|phone&#8221; header_3_font_size_tablet=&#8221;1.2em&#8221; header_3_font_size_phone=&#8221;1.2em&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_5_line_height_tablet=&#8221;2em&#8221; header_5_line_height_phone=&#8221;1.5em&#8221; header_5_line_height_last_edited=&#8221;on|phone&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Section guide<\/h3>\n<p>[\/et_pb_text][et_pb_blurb title=&#8221;Diagnosis&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;&#x39;||divi||400&#8243; icon_color=&#8221;#000000&#8243; icon_placement=&#8221;left&#8221; disabled_on=&#8221;on|on|off&#8221; module_class=&#8221;wh-section-title&#8221; _builder_version=&#8221;4.24.3&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;||||||||&#8221; header_font_size=&#8221;1rem&#8221; header_letter_spacing=&#8221;1px&#8221; header_line_height=&#8221;1.3em&#8221; body_font_size=&#8221;16px&#8221; custom_padding=&#8221;5px|10px|||false|false&#8221; animation=&#8221;off&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjIyNDUifX0=@&#8221; header_font_size_tablet=&#8221;1.1em&#8221; header_font_size_phone=&#8221;1.1em&#8221; header_font_size_last_edited=&#8221;on|desktop&#8221; custom_css_main_element=&#8221;width: 250px&#8221; custom_css_blurb_title=&#8221;padding-top: 6px||&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color__hover%22%93}&#8221; background__hover_enabled=&#8221;on|hover&#8221; background_color__hover=&#8221;#cde7d6&#8243; background_enable_color__hover=&#8221;on&#8221; custom_padding__hover_enabled=&#8221;on|hover&#8221; custom_padding__hover=&#8221;|||10px|false|false&#8221;][\/et_pb_blurb][et_pb_blurb title=&#8221;Uncertanty change and loss&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;&#x39;||divi||400&#8243; icon_color=&#8221;#000000&#8243; icon_placement=&#8221;left&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.24.3&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;||||||||&#8221; header_font_size=&#8221;1rem&#8221; header_letter_spacing=&#8221;1px&#8221; header_line_height=&#8221;1.3em&#8221; body_font_size=&#8221;16px&#8221; custom_padding=&#8221;5px|10px|||false|false&#8221; animation=&#8221;off&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0NzUifX0=@&#8221; header_font_size_tablet=&#8221;1.1em&#8221; header_font_size_phone=&#8221;1.1em&#8221; header_font_size_last_edited=&#8221;on|desktop&#8221; custom_css_main_element=&#8221;width: 250px&#8221; custom_css_blurb_title=&#8221;padding-top: 5px||||&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color__hover%22,%22background_color__hover%22%93}&#8221; background_color__hover=&#8221;#cde7d6&#8243; custom_padding__hover=&#8221;|||10px|false|false&#8221; custom_padding__hover_enabled=&#8221;on|hover&#8221; background_enable_color__hover=&#8221;on&#8221; background__hover_enabled=&#8221;on|hover&#8221;][\/et_pb_blurb][et_pb_blurb title=&#8221;Relationships&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;&#x39;||divi||400&#8243; icon_color=&#8221;#000000&#8243; icon_placement=&#8221;left&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.24.3&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;||||||||&#8221; header_font_size=&#8221;1rem&#8221; header_letter_spacing=&#8221;1px&#8221; 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use_icon=&#8221;on&#8221; font_icon=&#8221;&#x39;||divi||400&#8243; _builder_version=&#8221;4.24.3&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;ec31b593-7ea3-4476-a3e9-378d966a363d&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI3MjYifX0=@&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22%93}&#8221;][\/et_pb_blurb][et_pb_blurb title=&#8221;Navigating healthcare&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;&#x39;||divi||400&#8243; icon_color=&#8221;#000000&#8243; icon_placement=&#8221;left&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; header_font=&#8221;||||||||&#8221; header_font_size=&#8221;1em&#8221; header_letter_spacing=&#8221;1px&#8221; header_line_height=&#8221;1.3em&#8221; body_font_size=&#8221;16px&#8221; custom_padding=&#8221;5px|10px|||false|false&#8221; animation=&#8221;off&#8221; link_option_url=&#8221;\/wellbeing-hub\/navigating-healthcare&#8221; header_font_size_tablet=&#8221;1.1em&#8221; header_font_size_phone=&#8221;1.1em&#8221; header_font_size_last_edited=&#8221;on|desktop&#8221; custom_css_main_element=&#8221;width: 250px&#8221; custom_css_blurb_title=&#8221;padding-top: 5px||&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color__hover%22,%22background_color__hover%22%93}&#8221; background_color__hover=&#8221;#cde7d6&#8243; custom_padding__hover=&#8221;|||10px|false|false&#8221; custom_padding__hover_enabled=&#8221;on|hover&#8221; background_enable_color__hover=&#8221;on&#8221; background__hover_enabled=&#8221;on|hover&#8221;][\/et_pb_blurb][et_pb_blurb title=&#8221;Sources of support&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;&#x39;||divi||400&#8243; icon_color=&#8221;#000000&#8243; icon_placement=&#8221;left&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; header_font=&#8221;||||||||&#8221; header_font_size=&#8221;1rem&#8221; header_letter_spacing=&#8221;1px&#8221; header_line_height=&#8221;1.3em&#8221; body_font_size=&#8221;16px&#8221; custom_padding=&#8221;5px|10px|||false|false&#8221; animation=&#8221;off&#8221; link_option_url=&#8221;\/wellbeing-hub\/sources-of-support&#8221; header_font_size_tablet=&#8221;1.1em&#8221; header_font_size_phone=&#8221;1.1em&#8221; header_font_size_last_edited=&#8221;on|desktop&#8221; custom_css_main_element=&#8221;width: 250px&#8221; custom_css_blurb_title=&#8221;padding-top: 5px||&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color__hover%22,%22background_color__hover%22%93}&#8221; 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