However, it's essential to talk to a trusted adult or school counselor about your struggles to get the support you need. Here are some coping strategies you can try:
Deep Breathing: Practice deep breathing exercises to calm your nervous system. Try inhaling slowly through your nose for a count of four, holding for four counts, and then exhaling slowly through your mouth for a count of four.
Progressive Muscle Relaxation: Tense and then relax different muscle groups in your body, starting from your toes and working your way up to your head. This can help release tension and reduce physical symptoms.
Grounding Techniques: Engage your senses by focusing on things around you. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Journaling: Write down your thoughts and feelings in a journal. This can help you process your emotions and gain insights into your anxiety triggers.
Exercise: Engage in physical activities you enjoy, such as walking, dancing, or yoga. Exercise can help reduce anxiety and improve mood.
Meditation and Mindfulness: Practice mindfulness exercises to stay present and non-judgmentally aware of your thoughts and sensations.
Creative Expression: Channel your emotions into creative activities like drawing, painting, writing, or playing music.
Reach out to Friends: Talk to friends or family members you trust about your feelings and experiences. Sometimes, sharing your struggles with someone supportive can be helpful.
Limit Stimulants: Avoid excessive consumption of caffeine or sugary drinks, as they can sometimes exacerbate anxiety.
Self-Care: Take time for self-care activities that make you feel relaxed and happy, such as reading a book, taking a warm bath, or spending time in nature.
Remember that while coping mechanisms can be helpful, they may not be a substitute for professional help. It's crucial to talk to an adult about your struggles with anxiety and tics. Consider discussing your feelings with a teacher, school counselor, or another trusted adult who can advocate for you and help you access the support you need.
If your mom is unwilling to take you to therapy, speaking with another adult you trust can be the first step in finding a solution. In some cases, school counselors or social workers can help connect you with resources or support. There are also online resources and helplines available where you can seek advice and guidance from mental health professionals.
Remember that you are not alone, and there are people who care and want to help you. Don't hesitate to reach out for support. Your well-being is essential, and there are resources available to assist you in managing your anxiety and tics.