5 Free Apps to Help Cope with Anxiety
Feelings of anxiety and being overwhelmed are not uncommon and should not go unaddressed. Many of us experience anxiety and stress, especially during times of uncertainty and change – how can we manage these feelings and develop a more healthy mindset?
As a Devon charity and trust, here at Calvert Trust Exmoor, we understand how important it is to address mental health struggles and support each other. This is why we have collated some great apps and free resources to help you cope with anxiety and learn some skills to rest and relax the mind even when that feels like an uphill battle.
If you are experiencing more severe issues, please consult a mental healthcare professional.
For more advice, you can also refer to our blog on places you can turn to when you need support:
Developed as a joint project from the Universities of Liverpool and Manchester, this app is a simple mood diary, allowing you to record your changing moods and feelings.
By tracking how your feelings shift, the app aims to teach you how to manage anxiety and stress, illustrating new ways to view problems and develop positive ways of coping.
Through questions and guidance, Catch It supports you as you make sense of your moods – users have described how useful this can often be when trying to feel calmer.
This free app hosts a library of guided meditations designed to help users relax and reduce feelings of stress and anxiety.
The guided sessions are led by world-renowned mindfulness experts and psychologists. You will also have access to thousands of music tracks and ambient soundscapes to help you fall asleep or quiet your mind.
There are more than 1,500 meditations tailored specifically to dealing with anxiety.
Stress & Anxiety Companion
This one is great for individuals with mild to moderate anxiety and stress levels.
With techniques built around cognitive behavioural therapy, the app uses an array of breathing exercises, mindfulness games and relaxing music designed to help you set positive goals and routines and manage problematic thinking.
The Stress & Anxiety Companion is all about helping you identify why you’re feeling anxious or stressed and learning how to manage these negative thoughts.
Self-Help for Anxiety Management (SAM)
This engaging and practical app is a helpful resource for those that want to confront their anxiety and really learn how to manage it.
SAM helps you understand the causes behind your anxiety and gives you tools to monitor changing moods, thoughts and behaviours.
Through the various available self-help exercises and reflections, you can learn how to develop healthy thought patterns and actions.
This free app is designed to help users cope with depression, anxiety, stress and more.
With a range of cognitive behaviour therapy and acceptance commitment therapy methods, the app provides actionable advice on overcoming negative thinking patterns, helps you put your feelings into perspective and gives tips on staying grounded during times of stress.
You can also use the diary to record thoughts and learn how to keep calm with effective breathing exercises.
Again, it should be noted that these apps should not be considered a replacement for professional help – but they can be great aids for boosting general mental health and wellbeing!
Taking to nature and enjoying activities outdoors can also work wonders for mental wellbeing and self-confidence. To find out more about how adventure breaks could help improve mental health, take a look at our blog below:
For more information about the Calvert Experience and the disability activities we offer, please get in touch.
An adventure activity break is a fantastic way to learn more about yourself and challenge yourself with attainable goals while surrounded by a supportive and encouraging environment.
If you are apprehensive about new experiences, booking your adventure holiday can feel like the first big step conquered. However, once you arrive at your adventure break, and you are about to try something new, anxiety can find a way to creep up on you once again.
For some, you may feel excited up until the point you are about to do the activity and then suddenly feel consumed by a feeling of nervousness that you haven’t experienced before or weren’t expecting.
How can you manage this sudden feeling, and what should you do if you are about to attempt your activity?
Here at Calvert Trust, we encourage people of all age groups and abilities to strive for their dreams during our accessible Devon activity breaks. We have plenty of experience with coaching guests through feelings of anxiety and want to share our top tips if you get caught out at the last minute!
For more information about anxiety and the signs, take a look at our blog below:
Accept Your Feelings
The first step is to accept the feeling. It may sound relatively simple, but acknowledging the unsettling feeling is constructive to help you manage it. It is important to remember that your feelings are entirely valid, and you shouldn’t feel embarrassed or ashamed of them.
When you feel secure enough to continue the activity, it will feel like an even more significant achievement for you to be proud of.
Let Someone Know How You Feel
Next, tell someone you trust how you are genuinely feeling. ‘A problem shared is a problem halved’, and being honest about your feelings can help you accept them. You might want to tell a family member enjoying your activity break with you, a friend or an activity instructor.
All of our activity instructors are here to support you; they’ll want to know how you feel so they know the best ways to help you during your stay.
Visualise a Positive Experience
If you can, take some time to visualise what you want to do. This will help you build a positive picture in your brain and encourage you to try the activity you may feel apprehensive about.
Try Breathing Exercises
If you feel incredibly overwhelmed, the NHS website recommends trying breathing exercises when you feel onset anxiety.
This will change your focus from the activity at hand and also help you to regulate your breathing. For more advice on breathing exercises to try, take a look at the NHS advice on their website.
Remind Yourself of the Importance of Being Active
A fundamental way to combat anxiety, in general, is to do physical activity. When you don’t feel like doing the activity at hand, this might not feel easy but trying to remind yourself that it will help lift your feelings can help motivate you to give the activity a go.
If your child is attending an activity break and needs extra encouragement before the trip, our advice on how to get your child excited for a residential trip may help!
We ensure each of our guests has a wonderful time during our activity breaks. We also encourage everyone to conquer their fears with the support of our friendly and qualified activity instructors.
If you are interested in finding out more about the adventure breaks we provide, why not contact us today? We would love to hear from you! Feel free to speak to one of our team by calling 01598 763221 or emailing firstname.lastname@example.org
The hardships of lockdown have affected us all in varying ways, with many people across the UK feeling isolated. However, it is important to know that you are not alone.
Whoever you are and whatever your circumstances, you matter.
Here at Calvert Trust Exmoor, encouraging confidence in a safe and trusting environment is at the heart of what we do. Whoever you are and whatever your ability, we believe “It’s what you CAN do that counts”. We are here to support you achieve this while staying with us for one of our accessible holidays in Devon.
Over the past few years, thankfully, there has been a surge of attention to mental health support.
For many who have had their challenges with mental health or the general hurdles that life sometimes throws at us, reaching out to seek others’ help is a turning point.
Whether this is a family member, close friend, a medical professional or a support line it is often one of the most challenging hurdles, but it is also one of the most relieving steps when helping yourself to get back on track.
However, knowing this doesn’t make it any easier. If you are struggling yourself or want to support someone you love who may be going through a difficult time, we will take a look into why reaching out can help to improve life’s overall stability.
Having a Reliable Social Network
Sometimes, being on your own for a reasonable amount of time is necessary to manage an uncertain or unsettling situation.
However, too much time on your own can also become unhealthy over a prolonged period, and, as social beings it is essential for us as humans to have a social network we can trust.
Having a listening ear and the presence of someone we can trust can help prevent, or at least ease, feelings of alienation and rumination.
Not Everyone Finds Talking Easy
For some, being openly honest about your feelings or asking for support can make you feel vulnerable, which is not an encouraging feeling.
It can feel overwhelming to talk to someone about yourself or any problems you are facing. However, it is also essential to know that those who care about you want to hear about your hardships because they want to support you.
If you talk to someone about your feelings and they haven’t quite reacted the way you thought, this is also ok. We all have different life experiences, and just because a conversation hasn’t gone as you may have hoped doesn’t mean that someone else might not understand. They will, and it is essential to know that people’s reactions are about them and not you.
Reaching Out to Someone Who is Struggling
If you know that a loved one isn’t quite themselves, sometimes giving them the space to reach out is required.
However, suppose it has been a significant amount of time that your loved one hasn’t properly connected with you. In that case, it may be time for you to open the conversation by gently letting them know you are around and care about them without pushing the issue too much. By offering open communication it will allow them to talk to you at their own pace.
Not All About Talking
As much as talking about problems can offer relief, healthy relationships aren’t always about these conversations. Simply being around and open to interactions and activities is also extremely beneficial. It shows that you are there for the good times and the hard times and are a reliable presence in someone’s life.
If you feel like you don’t have friendships that you can rely on, it’s ok. It is never too late to find friends and join new social networks. As life changes, so can our support network.
When you have plucked up the courage, seeking out a local group in an interest of your choice, or even going on an adventure holiday, can open you up to new encounters with people who can become lifelong friends.
Take a look at our blog below to discover the benefits of an adventure activity break for your mental wellbeing.
Here at Calvert Trust Exmoor, our goal is to bring people from all walks of life together. If you would like to know more about the activities and accessible holidays we offer, browse our site or contact us today by calling 01598 763221. You can also email email@example.com
Can outdoor activities help a child with anxiety? Here at Calvert Trust Exmoor we truly believe that the answer is yes!
Read on as we explain why adventure breaks and outdoor activities help with anxiety in children of all ages.
What is anxiety?
Anxiety is an emotion that is perfectly normal to experience. It can be described as a feeling of tension alongside worried or negative thoughts. Which is something we all go through occasionally.
However, anxiety can become more than an emotion and start to influence our lives. For example, people with anxiety may avoid situations they worry about. Others may constantly find their emotions hard to control so it affects their lives more dramatically, leading to many anxiety-based disorders of varying degrees.
Those with anxiety disorders frequently worry about and fear everyday situations at intense, excessive, and persistent levels.
Anxiety disorders and mental health are closely related and often influence each other.
Why would a child have anxiety?
There are many reasons why children could be feeling anxious. Key causes of anxiety include…
Separation – younger children tend to experience separation anxiety from parents or loved ones and do not want to be away from them.
Phobias – irrational fears such as heights, bugs etc.
Life experiences – remembering past events that they believe went badly or reflecting on negative feelings can cause anxiety in similar situations.
Social settings – being shy and not confident when meeting new people, or expecting to feel embarrassed, silly, or rejected by others.
Life changes – anxiety can be brought on by changes to the everyday routine, new settings, unfamiliar situations, moving to a new house and school, or the loss of a close relative or friend.
What are the signs of anxiety in children?
Each child displays their anxiety differently, but common signs include…
- Becoming irritable
- Having difficulty sleeping or having bad dreams
- Finding it hard to concentrate
- Losing appetite or not eating properly
- Constantly worrying or having negative thoughts
- Asking lots of questions or needing reassurance
- Feeling tense and fidgety
- Complaining of tummy aches and feeling unwell
- Lack of confidence to do everyday things
- Avoiding activities they previously enjoyed, such as seeing friends, going out or going to school
How can disability contribute to anxiety?
Anxiety can affect any child or adult, but children with a disability may be extra prone to feeling anxiety.
Depending on the disability or condition, a child may have additional difficulties in social settings and may face further struggles with change.
It’s also likely that their life experiences are unique to them and different to those without disabilities; they may feel that no-one else understands what they have gone through and that they can’t do what others can. Many people with disabilities feel social isolation and loneliness.
Therefore, their anxiety rates are high, leading to additional disorders.
It can be difficult for children with learning disabilities to express their feelings of anxiety. They may not understand their feelings and what is causing them, so cannot easily talk about them. Trying to express anxious feelings with limited communication skills can lead to misunderstandings, causing anxiety to intensify.
10 ways outdoor activities can help a child with anxiety…
1 – An improved sense of wellbeing
Outdoor activities usually take place in quiet places, away from the hustle of everyday life, especially at adventure centres like Calvert Trust Exmoor located in the countryside next to a national park.
Just by being in an environment surrounded by nature brings on an improved sense of wellbeing and is relaxing, reducing anxiety in general. Fresh air, trees and pretty views put the mind at ease even at a young age.
2 – An acceptance of new experiences
Structured outdoor activities can encourage an openness to new experiences. Doing new activities helps children learn that they can do things they didn’t think possible. Which reduces fears, worries and anxieties.
The support and encouragement of those around them improves their experience and helps them overcome phobias, improve social confidence, and build positive memories.
3 – A new way of thinking
By going through new experiences, children can develop a new way of thinking.
For example – a child abseiling for the first time has probably never thought about how to abseil before. In the build-up, they may nervous and worried about falling. Yet with the help of Activity Instructors and those around them, the child will learn about the equipment, how the ropes work, and will take on important information. This makes them focus on how to abseil rather than worrying about whether they can or not, reducing anxiety.
Also, overcoming outdoor activity fears can develop resilience and mental toughness whilst creating positive memories, reducing anxiety in the future.
4 – An increase in confidence and independence
There is often a huge sense of accomplishment and excitement during outdoor activities which improves confidence and self-belief.
Completing an activity teaches a child that they are competent and good enough to do it, acting as an inspiration to attempt other goals. Feelings of self-doubt are overcome and replaced with perseverance – improving confidence and lowing levels of anxiety.
Many children also feel a sense of independence. This could be because they become open to doing activities and exercises that we may not regularly do. An effect of this is a freshly engaged mind and fresh determination.
5 – Different stimulation
Being outdoors doing activates provides different and new stimuli. By embracing them, children can increase their ability to be in unfamiliar places. Seeing, smelling, hearing and doing new things becomes less overwhelming, and the idea of somewhere ‘new’ doesn’t seem as daunting.
6 – A connection with others
A sense of belonging and community can form between children when in an unfamiliar environment. The process of doing new activities together connects children, especially when several of the group are anxious.
This shared feeling of anxiety is what bonds children who have just met, and they can quickly form a team or friendship.
7 – Acquiring new skills
By doing outdoor activities, children can learn skills whilst improving general coordination and motor skills. In the long run, this improves self-confidence and allows them to see themselves in a positive light.
Anxiety reduces as they build confidence and experience different ways to learn and succeed.
8 – Reduced stress
It is well documented that stress and fatigue, caused by any number of things, can contribute to anxiety. A stressed child could struggle to deal with their feelings, so anxiety grows.
Outdoor activities help overcome phobias such as heights, encourage socialising and offer positive life experiences, reducing stress and lowing anxiety levels.
9 – A feeling of responsibility and control
As listed above, children can have anxiety because of what they are going through at that moment in time. Giving them the responsibility and control over the situation helps reduce fears.
During outdoor activity sessions, the children always feel in control of their own actions. A child may be encouraged to take part, but it is ultimately their decision if they do or not. Subconsciously this reduces anxiety as they always feel in control and make their own decisions.
10 – An improvement in mental health
As previously mentioned, anxiety can have an impact on mental health and vice versa. We have another news piece focusing on how breaks at an adventure centre can improve mental health and therefore help with anxiety.
At the Calvert Trust Exmoor centre, we often meet anxious children who do not think they will enjoy their stay or are worried about doing certain outdoor activities.
Then they have a wonderful time and love every activity. The children conquer their fears and leave with a positive mindset.
If nothing else, children spending time with family or friends causes them to relax and enjoy the experience, helping them to understand anxiety and developing their skills to get past their worries in other settings.
We provide outdoor activities in a safe environment, with trained instructors who really get to know the children, which also helps with anxiety.
It is not unusual to feel anxious when you are in an unfamiliar setting and situation. It is an entirely acceptable feeling, no matter what your age or who you are.
It is important to remember, if you do feel these emotions, they do not have to remain with you throughout your adventure break. There are small but helpful things you can do to improve how you perceive your new situation.
Here at Calvert Trust Exmoor, we are dedicated to providing accessible breaks for everyone to enjoy, from school residentials to holidays for people with disabilities. We want to make sure that every one of our guests has the best experience possible, so have created this blog to help you.
Who Can Benefit From This Advice?
We have created these tips for everyone to try if they are ever feeling anxious when they are away from home.
If you are an independent adult on an accessible adventure break, we hope you can refer to this blog to help you if you are feeling unsure.
If you are a carer or a parent with a child of any age, who is about to embark on a residential adventure, we hope we can help you with ideas on how to alleviate their feelings of anxiety.
Accept How You Are Feeling
It is ok to feel a bit on edge when you are away from home, even if you are only down the road! It is a feeling that can primarily occur when your usual daily routines have had to change for the duration of your trip.
Begin by identifying the feelings of unease and accepting them for what they are. It is important to remind yourself that it is completely fine and natural to feel this way when you are away from what you know.
Talk To Someone About How you Feel
Once you have accepted how you currently feel, let someone else know. Whether they are:
• A staff member, such as an instructor
• A family member
• A friend you have gone on the adventure break with
• A teacher
• A carer
You never know, they may feel similar and appreciate that you have confided in them! You can talk about what you love back at home and how they might also like it if they ever come to visit.
It may break the ice for those you do not know so well too.
Remember You Can Call Home
Living in the 21st-century means you are never too far from home! With mobile phones, social media, Skype, FaceTime and WhatsApp, staying in touch couldn’t be easier.
If you would like to ring home and talk about things, go for it! There is no shame in letting your nearest and dearest know about how you are doing. They will be able to see the situation from the outside and remind you of all the amazing reasons you wanted to go in the first place.
Talking to your family members will reassure your anxiety that everything back home is ok and you aren’t missing out on anything. Their jolly voices will let you know they are happy and healthy.
Put Things Into Perspective
Once you have accepted and communicated how you feel, it is time to try and gently shift your perspective on the experience.
You feel anxious, and that is completely acceptable. And it is also ok to feel worried but still want to make the most of your opportunity away from home.
Think about the initial reasons why you wanted to come. What activities did you want to try? Were they as you expected them to be? How did it feel to do them? What highlights will you share when you get back home?
Record Your Feelings
Noting down your feelings can be as effective as talking for some people.
You could think about:
• What were the highlights of the day? You could break down the day into morning, afternoon and evening and reflect what you enjoyed the most at each point.
• What challenges did you face today?
• How could the situation be different next time?
Good or bad, it is all acceptable to note down!
Perhaps you will revisit your thoughts in your journal, or perhaps you won’t, it doesn’t matter! Similar to talking, it is just good to get the feelings out in the open so you can move forward and take each day as it comes.
Try to Be Social, Even If You May Not Feel Like It
When you feel uncomfortable, the idea of talking with new people can feel incredibly daunting.
If you are on a trip without company from home, or with people you do not know so well, it is essential to ensure you do not isolate yourself, especially if you are not in the most positive of mind frames.
By socialising, it will feel like a massive achievement in itself and may instantly lift your mood. Many adventure breaks have social areas for guests to interact with. Here at Calvert Trust Exmoor, we have numerous social areas for our guests to relax in including, The Barn bar, the games room and our stunning courtyard for warmer weather.
You never know who you are going to meet, so try your best to keep an open mind even though this is easier said than done. You may make a friend for life, all starting with a simple hello!
Keep Social Goals Attainable
If you are a shy person, keep your social goals small and achievable, so you don’t feel too overwhelmed. Try meeting one person, to begin with. Listening is an admirable trait in people, so try this at first and see where you go!
Get Out Your Comfort Zone
When you feel like you miss home, try and reflect back to why you wanted to go on your adventure break and the activities you envisioned yourself trying. Speak to your instructor about your feelings, so they can encourage and reassure you to try all the experiences you thought you would try before you felt anxious on the trip.
Bring Familiar Things With You
Bringing something special to you from home is a popular thing to do.
It could be a much-loved photo, a cuddly toy, some sweet treats or a cushion. Anything that brings you comfort, don’t be afraid to take it with you.
For parent or carers whose children are going on a residential trip away, why not ask your child what they would like to take with them? Take a look at our blog on how to get your child excited for a residential trip for some other handy hints and tips!
Have you ever felt homesick when you were on an adventure break? What helped you? We would love to know! Why not let us know on our social media channels?