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{
    "cbt_title": "Building Your Personal Anxiety-Relief Toolkit",
    "cbt_image": "",
    "cbt_order": "72",
    "cbt_summary": "<p><b>Let’s Discover a toolkit of empowering techniques that not only ease the grip of anxiety but also foster overall well-being.</b></p><p>● Exercise: going for a run, playing sports, etc.</p><p>● Taking a walk • Taking a nap</p><p>● Making art • Drinking water</p><p>● Reading • Playing video games</p><p>● Taking a deep breath</p><p>● Talking to a friend</p><p>● Listening to music</p><p>● Meditation or yoga</p><p>● Taking a walk together after dinner every night</p><p>● Cook a healthy meal together</p><p>● Collaborate and make an art piece</p><p>● Have an at home dance party</p><p>● Family check ins talking about anxiety</p><p><b>Drinking Water: Water </b>is essential for life. Your body needs water to keep everything running smoothly. When you don’t drink enough water, your body experiences dehydration. When it is dehydrated, it can not only make your body physically feel bad, but it can also make it easier for you to have negative emotions. You might feel irritable or in a bad mood, more anxious, angry, or tired. Drinking enough water every day can help to keep your nerves in check. <b>Try it: Pour a glass of water for yourself, and take your time drinking the entire glass.</b><br><b>Deep breathing</b> can help you relax because it makes your body feel like it does when you are already relaxed. Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax.<br> <b>Progressive Muscle Therapy: </b>When you have anxiety or stress in your life, one of the ways your body responds is with muscle tension. Progressive muscle relaxation is a method that helps relieve that tension. In progressive muscle relaxation, you tense a group of muscles as you breathe in, and you relax them as you breathe out. You work on your muscle groups in a certain order.</p>"
}