The BraveFace anti-anxious toolkit: Build your own mental health toolkit

At BraveFace we recognise that to support our mental health, it takes many different holistic tools. And all those tools build on each other to form a supportive toolkit.

Forming your mental health toolkit is all about testing and learning. At BraveFace we want to help you get there.

This is why we have created this space on our website, which brings together:

• Educational resources
• Informative expert advice
• Helpful downloadables

A place you can come to learn, and start building a toolkit which suits your needs. To help you manage your anxiety and stress, in a healthy, holistic and productive way.

How to build your toolkit:

STEP 1: Read through the list below.

STEP 2: If any tools stand out to you, open up the linked blogs.

STEP 3: Read over, and give each tool a test run in a comfortable and safe environment.

STEP 4: Consistency is key here – to not be overwhelming, choose one tool to put in place at a time.

STEP 5: Practice, practice, practice adding the tool into your daily routine.

STEP 6: Dedicate your time to learning one tool. When you feel comfortable using it to support your well-being, try another, and another!

BraveFace Anti-Anxious Tools:

We hope these will inspire and help you develop your very own anti-anxious toolkit. Choose ones that suit your needs.

1. Supplements

Herbs and nutrients are very effective. They're ideal to help manage your stress levels and sleep quality. For example herbs such as Chamomile, Passionflower and Ashwagandha. They will support both your sleeping patterns and nervous system. Instead of putting a ‘band-aid’ on bad sleep and daily anxiety - you can try natural supplements. Such as our BraveFace products.

• CoolHead – stress support spray which rapidly helps you stay calm and focused in moments of nervousness or high stress.

• HeadRest – concentrated herbal night drops to help you fall and stay asleep. Wake up feeling refreshed (non-drowsy).

• LiveCalm – daily adaptogenic capsules to help you naturally manage your stress response. It'll also soothe an overworked nervous system and keep you feeling calm long-term.

Our trio of products have been created as a system. They work together to support your sleep and stress from every angle – naturally. And they are an excellent resource and support to add to your daily toolkit.

2. Breathing techniques

Breathing techniques are well known for helping with the body's response to stress. It will regulate your heart rate and blood pressure. It can also aid with relaxation, leading to a calmer state of mind.

Check out our blog about how breathing can help and some easy techniques.

3. Mood Supporting Foods

Eating a healthy diet can help nourish your body and mind. Some specific foods can help regulate your mood and stay calm, increase energy levels, and support better sleep.

Read more on some shared secrets by our resident nutritionist Stephanie Gobbo.

4. Sleep Quality

We all know what it’s like to stress out and how it can affect the quality of our sleep. It helps to notice the small stress signs your body and mind show when you’re going through a stressful time.

Learn how to recognise these signs and what you can do to get a good night’s rest.

5. Getting Your Finances in Order

Financial problems stress us out because they lead to uncertainty and insecurity. We fear the inability to meet our basic needs. This can place a huge impact on our physical and emotional well-being.

Victoria and Sophie from The Curve financial podcast have shared a few of their top tips on how to manage your finances here.

Plus! If you scroll to the bottom of the blog, you can listen to the full 4-episode mindful miniseries we created alongside them. Four interesting conversations, with four inspiring women - chatting all things money and mental health.

6. Self Care

Self-care is so important to maintaining your health and well-being. It’s about taking responsibility for your own physical, emotional, and mental health. Self-care involves making choices that put your needs and happiness first.

These can include activities such as:

• Exercise
• Meditation
• Getting quality sleep
• Spending time with those you love

Self-care also involves setting boundaries. Learn to say no to things that stress you out or upset you. By prioritizing self-care, you can improve your quality of life. You'll reduce the risk of burnout, exhaustion or mental health issues. Remember, taking care of yourself is not selfish, it's necessary.

7. Goal setting

Goal setting is a great addition to your anti-anxiety toolkit. It can provide you with a sense of purpose and direction. It'll increase your motivation and focus. Break down overwhelming tasks into manageable steps to increase your self-confidence and self-efficacy. Help yourself feel more in control of your life and better able to cope with stress and uncertainty.

To understand the importance of goal setting, have a read of this blog from our resident Clinical Psychologist Dr Victoria for advice and inspiration.

8. Positive affirmations

Positive affirmations can help reduce anxiety by replacing negative self-talk with positive self-talk. It'll promote self-compassion and self-confidence. You'll enhance your sense of control over your thoughts and emotions. This will lead to a calmer and more positive mindset. There are a million and 1 positive affirmations you can use.

Here’s some easy steps for you to try out yourself:

1. Identify your negative self-talk or belief that makes you feel anxious.
2. Write it down.
3. Re-write it (using the present tense) in a positive way that makes you feel happy and optimistic.
4. Take your time, as it can take practice to get the right affirmations that suit you.

9. Mindfulness

Mindfulness is the practice of being present and aware of one's actions, thoughts and emotions. It’s a powerful tool that’ll teach you how to control and calm your mind. You'll learn self-discipline while developing more awareness of your emotions. Mindfulness can help you overcome any negative thoughts and feelings.

By sitting, being mindful, and watching your breath:

• A deep state of relaxation can be accomplished
• It will help you slow your breathing, leading to a lower pulse rate and blood pressure.
• It can reduce feelings of stress and improve your sleep quality.
• It can also support the immune system and sharpen cognitive function.

Take some time each day to be mindful and focus on the present. Help yourself better manage your anxiety and support your health and well-being.

10. Seeing a trained professional

One of the best ways to face your fears and feelings of anxiety is by asking for help. Friends and family can offer support, but it can be beneficial to get professional help if you are able to.

For example, professionals can provide you with more objective guidance. They might use talk therapy to help you understand what you’re going through, or offer solutions. 

No-Cost Support:

If your thoughts ever feel overwhelming, and you need to talk it through with someone, here are some free support options here in NZ:

Youthline:

Free call: 0800376 633
Free text: 234

AnxietyNZ - 24/7 anxiety helpline:

Free call: 0800 269 4389

Mental Health Foundation:

Free call or text 1737 to speak with a trained councillor.

11. Educational resources

Here are a few more helpful blogs and free downloads which you may like to add to your mental health toolkit:

What is Self Doubt and How to Overcome it: A Guide.

Everyone experiences a little doubt or fear from time to time, this is completely normal. But when that doubt starts to affect your daily life, or prevent you from doing things you want to do, that’s when it’s time to look for tools to help.

How to Say No: A guide for people pleasers.

Two letters, and yet so many of us struggle to say it.

If you are a people pleaser, then the reasons why you struggle to say no might vary from wanting to be polite and agreeable to feeling guilt when you turn someone down. But learning how to say “NO” is an invaluable skill to have, it helps you to set firm boundaries, have more free time, and even encourages more respect from your peers.

Nervous Flyer? Tips for a Calm Flight

Whether it’s take-off or descent that makes your knees shake, aerophobia is far from rare, with around 40% of us sharing a fear of flying. Make this the year for adventure by conquering your anxiety head-on with these helpful tips, and you can enjoy a much-needed holiday without dreading your journey.

(Free Download) A Step-By-Step Guide to Organising Your Feelings

Want to understand your feelings? Being stuck in a cycle of unhealthy thought patterns, can lead to negative actions. Which is why taking the time to identify those thought patterns, and positively reframe them is so important.

Use our free guide to help you: understand yourself more deeply, identify and break out of negative thought patterns, and improve how you interact and respond to those around you.

Are you struggling with anxious feelings? Using effective tools like the ones above can be life changing.

Our trio of BraveFace products are just one supportive tool in your toolkit. Which is why we created this space on our website, which we hope you can use to learn, and build a full holistic toolkit that suits your life. 

Have any tools you think should be added? Send us a DM on Instagram and let us know!