4 steps to change

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  • Acknowledge that there is a problem and that it’s something that will benefit from early change. This may mean telling someone about it or seeking help learning to build some bounce factors.
Break the cycle!


  • Talk to friends, family, your G.P.
  • Notice triggers
  • Learn breathing techniques
  • Cut down on caffeine
  • Get help


  • Talk to your School nurse
  • Note the negative thoughts that lead to low mood
  • Exercise in moderation
  • Eat a balanced diet
  • Get help
Maintain it
  • Keep a diary to note changes.
  • Keep talking – to friends, to someone who can help you.
  • Develop a fitness plan.
  • Keep testing out those positive thoughts you have generated.
  • Reward yourself for the changes you make.
Get back on track when you relapse
  • Anxiety and depression take time to change but respond very well to psychological treatment. Keep putting into practice the changes that you may have been asked to implement and when things seem to be going wrong, get some help again so you can get back on track.