Lock It Up Project

Parent Resources

The Lock It Up Project provides parents the tools and knowledge necessary to prevent substance  abuse and misuse. Resources found in this portal will encompass healthy alternatives, coping strategies, communication skills and much more. We encourage parents to download any of the information provided below. Please continue visiting the site, as more information will be provided regularly.

“Dealing with Anxiety”

Anxiety: An emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.

Let us understand why people turn to substance abuse when feeling anxious. One reason is some people are trying to escape their reality. For others, it may seem that using substances helps them control their emotions and return to normalcy.

In addition, people exposing themselves to substance use due to challenging situations may potentially lead to other unhealthy and risky behaviors. The individual may experience temporary relieve or assume it is a solution, but such behavior can and will lead to other health and challenging outcomes.

Tips to deal with anxiety symptoms.

1. Getting Enough Rest
2. Breathing Techniques
3. Exercise
4. Journaling
5. Reaching out to family or friends

Getting Enough Rest:

• Sleeping is particularly important to the body; it allows the body and mind to recharge.
• Without sleep the brain is unable to function properly, therefore impairing with the ability to concentrate and think clearly.
• On average adults should be aiming to sleep 7-9 hours every night.
• The following are helpful tips to get enough hours of sleep.

1. Stay away from electronics an hour before lying in bed.
2. Sleeping in a dark room.
3. Taking a warm shower before bed can help relax your body, and thus help you fall asleep quicker.

Breathing techniques:

• Deep breathing helps your body return to a calm state of mind.
• Mastering a technique will help reduce stress and anxiety.
• One the simplest techniques anyone can practice at home is belly breathing.
• The following are steps to the belly breathing:

1. Sit or lie flat in a comfortable position.
2. Put one hand on your belly just below your ribs and the other hand on your chest.
3. Take a deep breath in through your nose, and let your belly push your hand out.
4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in and use it to push all the air out.
5. Do these 3 to 10 times. Take your time with each breath.

Exercise:

• Helps the mind become present in the exercise shifting away the thoughts of anxiety.
• Choose an exercise that is enjoyable and are very willing to repeat on a constant basis.
• Simple but effective examples are walking, dancing, and cycling for 30 minutes every day.
• Engaging in sports like soccer, basketball, and volleyball are also other great ways of exercising.

Journaling:

• It is more enjoyable than people think. Can serve as a creative tool to obtain a clearer mindset or perspective.
• Taking 20-30 minutes every day before going to bed to write down on a notebook your thoughts and feelings is a fantastic way to
• Do not worry about spelling mistakes, this does not need to be shared with anyone.

Reaching out to family & friends:

• Some issues may be better dealt with, if we identify someone we trust to speak with or simply listen to you.
• Talking to someone can help you see these issues from a different perspective.
• It is important to share with a person of trust to not feel alone and overwhelmed of any situation causing stress.