By Dr Nihara Krause, Consultant Clinical Psychologist, Founder and CEO of stem4

There are plenty of things that can create anxiety over the Christmas period from dealing with crowds and lack of sleep, to navigating difficult relationships and missing loved ones. Here are some ways you can help manage and reduce your anxiety using the Clear Fear app.

1. Dealing with crowds

Whilst most people accept that places will get crowded over the Christmas break, for someone who experiences anxiety in busy places, this might prove a challenge.

In the Clear Fear app…

  • for a breathing activity and mindfulness exercises: tap ‘Clear Your Fear‘, ‘Dealing With Your Emotions‘, then ‘Stay Calm’.
  • to help make a plan: tap ‘Clear Your Fear‘ then ‘Reacting To Worries‘.

2. Lack of sleep

Lots more parties and late nights over the Christmas period can mean less sleep. Once school or college breaks up, sleep routines also change. Lack of sleep can create a build up of stress hormones leading to increased anxiety.

In the Clear Fear app…

  • to help you set some sleep targets or make time to relax: tap ‘Clear Your Fear‘ then ‘Managing Physical Responses To Anxiety’.
  • to calm and help you sleep: tap ‘Dealing With Your Emotions‘ then ‘Stay Calm‘.

3. Too much temptation

There are a lot more treats around over Christmas. Lots of rich food and more to drink can mean having more processed food than usual, increased sugar and more caffeine. All of these can contribute to increased anxiety.

In the Clear Fear app…

  • to set yourself some goals: tap ‘Clear Your Fear‘ then ‘Managing Physical Responses to Anxiety‘.

4. Lots more socialising

Whilst Christmas can be a good time to catch up with friends, for anyone who experiences social anxiety it can be a difficult challenge.

In the Clear Fear app…

  • to face difficult situations (including when you’re being selective about social situations): tap ‘Clear Your Fear‘ then ‘Reacting To Worries’.

5. Difficult relationships

Whilst Christmas is often an exciting and enjoyable time for people to get together, family and relationship tensions can sometimes get in the way, creating high levels of stress and anxiety.

In the Clear Fear app…

  • to manage emotions and worries: tap ‘Clear Your Fear‘ then explore ‘Dealing With Your Emotions‘ or ‘Managing Your Worries‘.

6. Feeling lonely, missing loved ones

Christmas often brings people together, so if a loved one is absent it can feel sad and lonely.

In the Clear Fear app…

  • to lift your mood with inspirational quotes and inspirational people, or for a space to add positive statements to help you get through a difficult time: explore the ‘Grit Box‘.
  • to keep a note of things you can do and people you can contact to keep yourself safe: use the ‘Safety Net‘ section.

7. Lots of revision for January exams

Pressure to do well in exams and worries about sticking to an exam timetable revision can make Christmas time, with it’s many distractions, an anxious time.

In the Clear Fear app…

  • to manage and reduce physical symptoms of anxiety: tap ‘Clear Your Fear‘, then ‘Managing Physical Responses to Anxiety‘ or ‘Managing Your Worries‘.
  • to help you relax during a break: tap ‘Dealing With Your Emotions‘ and explore the ‘Stay Calm‘ and ‘Laugh & Smile‘ sections.

Download the free Clear Fear app on the App Store and Google Play. For more information visit www.clearfear.co.uk.

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