How to deal with Stress/Anxiety when you have a child with disabilities

Here are some ways to deal with anxiety/stress ...  At the bottom is a link to a 1 page document you can print with them listed.

Anxiety Plan
1. Notice physical symptoms
2. Acknowledge that this a anxiety attack (see the rock in the field, anxiety is only 1 rock)
3. Tell yourself...
A. This is the body’s normal physical response to fear
B.  Endorphins are released to protect you. They make fight or flight or freeze.
C. Tell yourself...“It will be OK. This will end soon and I will be fine again.”
D. Recognize that all anxiety attacks will end
4. Do the routines below

5-4-3-2-1

• List 5 things you SEE
• 4 things you TOUCH
• 3 things you HEAR
• 2 things you SMELL
• 1 thing you TASTE

Grounding Questions

• Answer the following questions:  Where am I? What is today? What is the date?  What is the month? What is the year? How old am I? What season is it?

Happy place (most relaxing place you can think of)

• Picture yourself there.  Focus on as many details as possible.  What do you see? Hear? Smell? Taste? Feel?

Focus object

• Focus all attention on 1 object.  Consciously note everything about it possible

Distract yourself

• Distract with strong sensory experiences (Cold water, ice, strong taste, loud sound, silly putty)

• Call a friend, organize something, play a game, read a book

Relax your muscles

• Find a comfortable place to sit or lie down
• Close your eyes and focus only on your toes.  Tighten them for a count of 5, then relax

• Next focus on your feet.  Tighten all muscles in your

feet for a count of 5, then relax

• Continue up your body all the way up to your face

Deep breathing

• Put 1 hand on upper chest and 1 hand on diaphragm

(where rib cage meets stomach)

• Breathe slowly in through nose while counting to 5 in mind.  Hand on chest should stay still, while diaphragm should raise with breath.
• Breathe out slowly through nose while counting to 5
• Repeat

Repeating a mantra internally

• Such as “This too shall pass” or “Life Happens”

EFT Tapping
https://www.thetappingsolution.com/what-is-eft-tapping/

• Identify Problem (can also be general anxiety)
• Rate intensity of anxiety right now 0-10
• Create a statement.  Acknowledge problem and follow up with an unconditional affirmation about yourself as a person
• Even though I am feeling _________, I deeply and completely accept myself.
• Tap the meridian points about 5-7 times while saying the phrase 3 times at each point
• Take a deep breath after each meridian
• When done rate anxiety again 0-10
• If higher than 2, can repeat all meridians again if needed.

Crisis Plan (These are numbers for Utah)

EMERGENCY---call 911 or go to the nearest emergency room

TEXT---HOME to 741741 (Can take up to 5 min for responses)

APP---Use the SafeUT app (can chat or make phone call)

PHONE #’s---

Suicide Prevention Hotline (24 hour Crisis Line)

1-800-SUICIDE or 1-800-273-8255

UNI crisis services (24 hour crisis line) 801-587-3000

Warm Line (3 PM-11 PM) 801-587-1055

Weber Human Services (24 hour crisis line) 801-625-3700

Emergency Contacts

Mom phone #

Dad phone #

Other emergency contacts

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Here is the link to a document you can print.
https://docs.google.com/document/d/1lMKnq2wpE0dz0mZ6exhkhzDRBW-X6bnqef4vXGEB0y4/edit?usp=sharing

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