Tips & Tools

“In life we all experience times where we need to modify our thoughts and our actions to manage stress, anxiety and other difficult emotions.

“Below are some tips & tools that I’ve found have helped my clients, my friends, family and me personally! I hope you find them useful!” - Dr Deb Roberts

tips & tools for panic attacks

  1. Allow your breathing to focus on exhaling slowly

  2. Count your breath out (1-2-3-4) , inhale (1, 2, 3)

  3. Know that panic attacks are time limited and it will pass

  4. Distract yourself with something you like doing

  5. Be around people you trust and love

  6. Go out in nature

  7. Know that you are normal

  8. Everything will be ok

  9. Listen to pleasing music

  10. Conducive exercise

tips & tools for FEELING your best

  1. Be yourself - don’t compare or try to be like anyone else

  2. Don’t fool yourself into thinking you are less or more than others

  3. Enjoy life’s simple treasures that you find meaningful

  4. Get a new perspective on a problem (change your location, even just 5-10 min from home can be enough)

  5. Spend time in nature

  6. Be conscious of your breathing (but not over conscious) and breathe deeply to energise

  7. Be gentle and compassionate to yourself

  8. Join with others in activities that you enjoy

  9. Be around people and animals of your liking

  10. Minimise time with those who bring you down

  11. Love yourself authentically first then can give genuine love to others

     

tips & tools for For study stress

  1. Decide on a study approach that ensures balance, time to eat, rest and play

  2. Create a ritual that starts study and ends it, e.g. a song, a time or a even place.

  3. Take breaks and move your body

  4. Try to enjoy the content of what you are learning, how can it help in a real life task?

  5. Or the alternative may apply - get immersed but don’t get overly involved with your studying; focus on what you need to learn to get the job done

  6. Don’t compare yourself and your progress to others

  7. Study with a friend that motivates you

  8. Be in a pleasing environment, that best suits you (at desk, in nature, at a café)

  9. Let your negative self talk be taken for what it is – listen to it and let it go, and return to the task at hand

  10. Breath slowly, concentrating on exhaling for sense of calm

  11. Just let things flow, everyone learns differently

  12. Give yourself a reward for your commitment and achievements

Tips & tools for failing & being brave

  1. Don’t have too many goals but have some

  2. The process is as important as the end goal

  3. Listen to pleasing music as ideas can flow

  4. Be kind to yourself

  5. Don’t compare yourself to others

  6. Don’t get hung up on certain goals

  7. Let goals have flexibility

  8. Enjoy the ride

  9. Think about what makes you happy

  10. Think about what fulfills you

tips & tools nutritional support

  1. Every body requires different nutritional inputs

  2. Find out what food work for you, your body type, age, face, fitness level

  3. Don't follow fad diets

  4. Allow yourself to have the things you love in moderation

  5. Educate yourself on the nutritional value of food

  6. Enjoy what you eat

  7. Eat a variety of foods

  8. Eat a variety of colours of foods

  9. Eat alone mindfully, chew your food and enjoy the sensation

  10. Eat with others who you enjoy being around