Behaviour, Thoughts and Feelings: Tom’s Story
Self reflection is a great way to understand your feelings!
- Think about what makes you anxious.
- How does it affect your feelings and thoughts?
- How does it affect your behaviour?
Reflecting on
What improves your mood for example, eating ice cream, talking to a friend or listening to music.
How does that make you feel- happy, calm, relaxed?
Therefore how can you change your behaviour to challenge anxiety – I will listen to my music whilst walking into a crowded shopping centre.
It’s important when challenging your anxiety that you set small targets which you can achieve.
Tom’s Case Study
Tom has anxiety about going to school, he hasn’t been going to school for over 6 months.
To help Tom overcome his anxiety it’s important he’s able to set small targets. For example working with his school he could plan a phased return to school:
Step 1 Â Â Wake up, put on his school uniform and pack his bag
Step 2 Â Â Getting ready and going to school on the bus and coming home
Step 3 Â Â Being able to get ready, catch the bus, and go into reception area
Step 4 Â Â Getting ready, catching the bus, going to reception and attending his tutor session
Step 5 Â Â Getting ready, catching the bus, going to reception, attending his tutor session and two lessons in the morning.
Every step achieved is a step towards Tom’s goal. Some steps may take Tom longer than others.
Eventually Tom will set targets which are achievable, gaining in confidence and self-satisfaction without consciously thinking he is challenging his anxiety. He will attend school for a full day and overcome his anxiety and fears about school attendance.
However, when setting targets, it’s crucial to focus on your mood, feelings and behaviour at every stage.
How to get help
If you have any more questions on this area or would like to speak to somebody about this topic, have a look at the links or search for your local services in the blue box below.
Find help in your local area
Find help in your local area
Find out what services are available to you in your area. Remember your school nurse is always there to give you confidential help and support.
Leicester
TEXT YOUR SCHOOL NURSE
You can always contact your school nurse by visiting them in school. Or alternatively you can text them on our mobile messaging service.
The text messaging working hours are Monday to Friday from 09:00am to 5:00pm. Your message will be seen during those hours after which we respond most quickly to messages that need urgent attention, and we aim to respond to all messages within 24 hours, Monday to Friday. If you need urgent help in the meantime, contact your doctor, visit a NHS walk-in centre or call NHS 111. If it is an emergency, dial 999 or visit A&E.
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Services
Find out what other anxiety support services are available to you in your area.