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The Resilient Brain Project, by The Viva Center

Resilient Brain Project

A comprehensive library of resources to support you on your mental health journey towards a happier, healthier life

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Anxiety

Occasional anxiety is a normal part of life….But anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. The feelings can interfere with daily activities such as job performance, school work, and relationships.”
—National Institutes of Mental Health (NIMH)

woman feelings effects of anxiety attack
Actions for now

Actions for Now

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For Allies

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You’re Not Alone

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Master the Subject

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Advocate

Actions for now

Actions for Now

Steps To Reduce Symptoms
  • Somatic Grounding Exercise
    Video to increase safety and grounding in your nervous system.
  • Vagus Nerve Exercise
    Re-wire your brain from anxiety with vagus nerve exercises.
  • Screening For Generalized Anxiety Disorder
    This online questionnaire can help you figure out whether your level of anxiety is unhealthy
  • 5-Step Self-Holding Exercise
    Regulate symptoms of anxiety and/or PTSD with these practices.
  • 11 Ways To Stop A Panic Attack
    Prevent a panic attack from ruining your day with these tricks
  • 10 Breathing Exercises
    A worksheet of breath techniques.
  • Sensory Tips To Soothe Anxiety
    These anti-anxiety activities engage with your senses to reduce symptoms
  • Emotion Explorer
    Get to the bottom of how you’re feeling, how it’s affecting you, and what you can do to soothe yourself with this interactive website
  • Self-Defeating Beliefs
    These worksheets will help you identify thoughts that are causing distress and preventing you from living a full life
  • Tried and True Anxiety Busters
    This infographic offers ideas for managing anxiety in your daily life
  • Worry Worksheet
    This worksheet helps you overcome worries by organizing your thoughts and developing simple solutions
  • 1 Simple Strategy To Reduce Anxiety in a Crowded Place
    This technique is effective both for coping with claustrophobia and dealing with feelings of anxiety and/or panic in general
  • Workplace Anxieties
    Sometimes, you just need to laugh about workplace anxieties. These comics take care of that!
  • Guided Meditation
    This meditation focuses on relieving anxiety, stress, and worry
  • Guided Meditation For Detachment from Overthinking
    This meditation aims to free you from thoughts that threaten to lock themselves into your head and cause chronic worry
  • Aromatherapy For Panic Attacks
    These scents have soothing properties that can help when panic threatens to overwhelm you
  • Calming Exercise
    Ft. Carolyn Wolf, LMFT: This physical exercise will soothe you when you feel overstimulated
  • One Minute Mindfulness Exercise
    This quick, deep breathing exercise will help you reduce feelings of anxiety
  • 21 Day Anxiety Challenge
    Try a new self-care activity each day to reduce anxiety symptoms and increase your sense of inner peace
Apps
  • Breathe2Relax
    Breathing exercises for stress management, anger control, and anxiety management
  • How We Feel
    An electronic journal to track moods, emotions, and patterns of wellbeing.
  • Headspace
    Learn meditation for stress and anxiety
  • SAM
    Monitor anxious thoughts and behaviors over time, coping exercises
  • Mindshift
    Change your thinking to better cope with your anxiety
  • notOK
    Receive immediate support from your friends, family, or peer network
  • SuperBetter
    Play games that strengthen your emotional resiliency
  • Mindfulness Coach
    A gradual, self-guided training program from the U.S. Department of Veteran Affairs.
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For Allies

Give The Best Support Possible
  • 12 Things To Know When Someone You Love Has Anxiety
    Advice and education for those who aren’t sure how to best support an anxious loved one
  • 36 People Share How They’ve Helped Their Friends Through Anxiety
    These real-life examples can inspire you in your allyship
  • How To Help A Friend With Social Anxiety Disorder
    Learn more about how Social Anxiety might manifest itself in your friend, and how you can provide support
  • Information For Friends And Family
    On OCD: Learn more about OCD and how other families have worked to support loved ones coping with it
  • 7 Things You Shouldn’t Say To Someone With Anxiety
    Avoid these phrases and ideas, which may seem helpful but can actually cause harm
  • How You Can Support a Partner Who’s Struggling with their Mental Health
    Kristin Dart, LICSW, offers tips for those unsure how to best support their significant other during tough psychological times.
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You’re Not Alone

Stories
  • I Embrace My Anxiety, Because It’s Part Of Me
    China McCarney, the founder of Athletes Against Anxiety and Depression (see our “Advocate” section), discusses his journey with anxiety and self-acceptance
  • Check In With Me
    Having a rough day and looking for support? This community from The Mighty has you covered.
  • Social Anxiety Forums
    Learn about a number of online forums for living with social anxiety
  • The Day I Met My Fear Of Butterflies: A Story Of Traveling With Phobias
    The writer reflects on her butterfly phobia and how it affects her life plans
  • Social Anxiety: A Day In The Life
    Misdiagnoses and self-medication are both covered in this New York Times article about Social Anxiety Disorder
  • Living With Generalized Anxiety Disorder (GAD)
    One woman opens up about her struggle with anxiety, particularly when it comes to social interactions, and how it interplays with her life as a college student
  • The OCD Stories
    Listen to the podcast or join the online community to hear other people’s stories of hardship and hope
  • Panic Attack!
    This writer turned her anxious thoughts into a short film, which you can watch here
  • 25 Stories of Panic Attacks And Living With Anxiety
    Buzzfeed readers shared experiences with panic
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Master the Subject

Learn The Science Behind It
  • Anxiety Disorders, National Institute Of Mental Health
    Learn what anxiety disorders are, how they may manifest, and common forms of treatment
  • The Anatomy Of Anxiety
    How does anxiety affect your brain’s functioning?
  • Impact of Anxiety Disorders
    This article and graphic explain how anxiety can affect your physical and psychological wellness
  • Anxiety Disorders, National Alliance On Mental Health
    Another overview on anxiety disorders, their effects, and approaches to treating them
  • International OCD Foundation
    Learn more about Obsessive Compulsive Disorder (OCD) and how you can cope with it
  • 3 Signs Your Mental Health is Interfering With Your Work
    Melanie Shapiro, LICSW, details ways in which chronic mental health concerns can derail your professional goals and offers advice for coping
  • Social Anxiety Support
    Learn more about Social Anxiety and connect with others in the online forum
  • Phobias and Irrational Fears
    How do phobias work, and how can you fight them?
  • APA: How Psychologists Help with Anxiety Disorders
    Learn how a professional can aid you as you learn to manage your anxiety
  • Irrational Versus Rational Thoughts: Parts one and two
    Identify irrational fears and replace them with more realistic ideas
  • Mindfulness for Healthy Living
    How can mindfulness ease your symptoms and contribute to your wellbeing?
  • International Paruresis Association
    Find resources for anxiety-induced bladder issues
  • Anxiety Slayer
    This podcast covers everything from breathing techniques to dissociation
  • How To File For Social Security Benefits With An Anxiety Disorder
    Get your healthcare covered by applying for the benefits you deserve
  • How to Conquer a Phobia
    Learn what phobias are and how you can reduce related symptoms in this blog
  • Networking With Social Anxiety
    Advice for connecting with other professionals in a way that won’t overwhelm you with worry
  • How to Slow Down Your Body In a Fast-Paced World
    Learn about different types of anxiety-based thoughts and how to calm your mind.
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Advocate

Connect With The Larger Movement
  • Anxiety and Depression Association of America
    This nonprofit is a leader in research, education, and training for mental health disorders
  • International OCD Foundation
    Their mission is to help everyone with OCD and/or related disorders live full and happy lives
  • Athletes Against Anxiety and Depression
    This nonprofit is dedicated to bringing awareness, prevention, and treatment to those suffering from mental health issues, and to reduce the stigma around them.
  • AnxietyBC
    Located in British Columbia, this organization offers free anxiety plans, educational resources, videos, and apps to people around the world.

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