{"id":2757,"date":"2024-05-07T22:21:27","date_gmt":"2024-05-07T21:21:27","guid":{"rendered":"https:\/\/www.rareminds.org\/?page_id=2757"},"modified":"2026-06-23T16:10:01","modified_gmt":"2026-06-23T15:10:01","slug":"mindfulness-relaxation-coping-strategies","status":"publish","type":"page","link":"https:\/\/www.rareminds.org\/fr\/wellbeing-hub\/practical-strategies\/mindfulness-relaxation-coping-strategies\/","title":{"rendered":"Pleine conscience, relaxation et strat\u00e9gies d'adaptation"},"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; custom_padding_tablet=&#8221;||0px||false|false&#8221; 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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;43px&#8221; header_font_size_phone=&#8221;28px&#8221; header_font_size_last_edited=&#8221;on|desktop&#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>Mindfulness, relaxation &amp; coping strategies<\/h1>\n<h4>Practical exercises and techniques to help in times of anxiety or worry<\/h4>\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 _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 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_blurb title=&#8221;View this page in Welsh\/Cymru&#8221; image=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/04\/Twemoji12_1f3f4-e0067-e0062-e0077-e006c-e0073-e007f.svg_.png&#8221; icon_placement=&#8221;left&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font_size=&#8221;1.2em&#8221; background_color=&#8221;gcid-b956c914-172d-4f33-8305-2ab2177fd6c3&#8243; width=&#8221;350px&#8221; custom_padding=&#8221;10px||10px|10px|true|false&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjM4MzgifX0=@&#8221; custom_css_blurb_title=&#8221;padding-top: 8px&#8221; border_radii=&#8221;on|5px|5px|5px|5px&#8221; border_width_all=&#8221;1px&#8221; box_shadow_style=&#8221;preset1&#8243; box_shadow_blur=&#8221;4px&#8221; box_shadow_spread=&#8221;-8px&#8221; box_shadow_color=&#8221;rgba(0,0,0,0.17)&#8221; global_colors_info=&#8221;{%22gcid-b956c914-172d-4f33-8305-2ab2177fd6c3%22:%91%22background_color%22%93}&#8221; box_shadow_blur__hover_enabled=&#8221;on|hover&#8221; box_shadow_blur__hover=&#8221;18px&#8221; box_shadow_spread__hover_enabled=&#8221;on|hover&#8221; box_shadow_spread__hover=&#8221;6px&#8221;][\/et_pb_blurb][et_pb_text _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; 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;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Breathing exercises<\/h2>\n<p>Practising a simple breathing technique every day can help to reduce feelings of anxiety generally.\u00a0\u00a0<\/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; 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;][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; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; global_colors_info=&#8221;{}&#8221;]<\/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; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/BoxBreathing_YT.webm&#8221; _builder_version=&#8221;4.27.4&#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;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>This is a good exercise you can do anywhere to help stay calm.<\/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; text_text_color=&#8221;#000000&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Imagine a square. Close your eyes if you prefer.<\/p>\n<p>Visualise the bottom right corner of the square.<\/p>\n<p>Gently exhale.<\/p>\n<p>Inhale to a count of 4 (visualise moving up the right hand side of the square).<\/p>\n<p>Pause your breath for a count of 4 (going along the top of the square).<\/p>\n<p>Exhale to a count of four (coming down the left hand side of the square).<\/p>\n<p>Pause your breath for a count of 4 (along the bottom of the square).<\/p>\n<p>Repeat as often as needed.<\/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;4.24.3&#8243; _module_preset=&#8221;0c38199e-3a1d-4d5d-826d-ef93f305cb70&#8243; header_3_font_size=&#8221;22px&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Deep Breathing<\/h3>\n<p>&nbsp;<\/p>\n<p>Put your hands on your stomach.<\/p>\n<p>On a steady count of 3, breathe in through your nose as deep as is comfortable.<\/p>\n<p>Feel your tummy inflate like a balloon.<\/p>\n<p>Exhale even slower through your mouth, for a count of 4.<\/p>\n<p>Gently squeeze your stomach muscles do help you expel all the air if you can. Feel your tummy deflate.<\/p>\n<p>Feel your shoulders relax.<\/p>\n<p>Practice for a few minutes every day if you can.<\/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; 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 _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Managing worry<\/h2>\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;4.24.3&#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; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>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; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/Worry-jar.webm&#8221; _builder_version=&#8221;4.27.4&#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;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; 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;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>&nbsp;<\/p>\n<p>Find a nice bottle, container or jam-jar.<\/p>\n<p>Decorate it, and label it \u2018Worry Jar\u2019.<\/p>\n<p>Whenever you have a \u2018worry thought\u2019, write it on a small piece of paper.<\/p>\n<p>Fold the paper up, and pop carefully in the jar.<\/p>\n<p>Once a month\/week, go through the jar and read out your worry notes aloud.<\/p>\n<p>Throw away any worries that are no longer bothering you, or didn\u2019t happen.<\/p>\n<p>Put back into the jar any \u2018worry notes\u2019 still on your mind to keep them safe to return to and review another time.<\/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; 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; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Worry time<\/h3>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/Worry-time.mp4&#8243; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/Worry-time.webm&#8221; _builder_version=&#8221;4.27.4&#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;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; text_text_color=&#8221;#000000&#8243; global_colors_info=&#8221;{}&#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.\u00a0<\/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.\u00a0<\/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.\u00a0<\/p>\n<p>Close the book.<\/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; custom_css_main_element=&#8221;display: flex;||align-items: center;&#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; text_text_color=&#8221;#000000&#8243; global_colors_info=&#8221;{}&#8221;]<\/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.\u00a0<\/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.\u00a0<\/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.\u00a0\u00a0<\/p>\n<p>Repeat as needed.<\/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;3px|||||&#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;4.24.3&#8243; _module_preset=&#8221;0c38199e-3a1d-4d5d-826d-ef93f305cb70&#8243; header_3_font_size=&#8221;22px&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Let the \u2018Worry Train\u2019 keep on travelling\u00a0\u00a0<\/h3>\n<p>Some worrying and\/or anxious thoughts just keep coming back and hovering about.\u00a0<\/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.\u00a0<\/p>\n<p>Picture the troubling or unhelpful thought getting on the train.\u00a0<\/p>\n<p>In your mind, imagine the train pulling out of the station and into the distance, with the thought on board.\u00a0\u00a0<\/p>\n<p>Let it go.\u00a0<\/p>\n<p>Do this as many times as you need to until a worrying thought \u2018gets the message and gives up.\u2019\u00a0\u00a0<\/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.\u00a0\u00a0\u00a0<\/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_margin=&#8221;||0px||false|false&#8221; custom_padding=&#8221;||0px||false|false&#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 _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Managing anxiety<\/h2>\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;4.24.3&#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; 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; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#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; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/54321_YT.webm&#8221; _builder_version=&#8221;4.27.4&#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;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; 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_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; custom_css_main_element=&#8221;display: flex;||align-items: center;&#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; text_text_color=&#8221;#000000&#8243; 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;4.24.3&#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; 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; text_font_size_tablet=&#8221;30px&#8221; text_font_size_phone=&#8221;30px&#8221; text_font_size_last_edited=&#8221;on|desktop&#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; src_webm=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2025\/01\/Present_YT.webm&#8221; _builder_version=&#8221;4.27.4&#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_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; custom_css_main_element=&#8221;display: flex;||align-items: center;&#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; text_text_color=&#8221;#000000&#8243; global_colors_info=&#8221;{}&#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 _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 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; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Self Soothing<\/h2>\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;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Journalling<\/h2>\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;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Mindfulness techniques<\/h2>\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; 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_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;4.24.3&#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>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;4.24.3&#8243; _module_preset=&#8221;7df83dcc-1bd9-47cf-b9ca-3651c251e315&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Useful links<\/h3>\n<p>&nbsp;<\/p>\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.\u00a0<\/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;4.24.3&#8243; _module_preset=&#8221;0c38199e-3a1d-4d5d-826d-ef93f305cb70&#8243; header_3_font_size=&#8221;22px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Befriend your body<\/h3>\n<p>&nbsp;<\/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_text _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Calming self-talk<\/h2>\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<h2>Relaxation techniques<\/h2>\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;23px&#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_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; 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coping strategies Practical exercises and techniques to help in times of anxiety or worryThis section contains a range of tips, techniques and strategies for coping with difficult feelings, including anxiety and worry.\u00a0 Because we are all different,\u2018what works\u2019 for us is different too. 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