An anxiety evaluation can feel scary. You might worry about what will happen or what people will think. At Timely Psychiatry and Family Health, our goal is to ensure you feel at ease and protected. A psychiatric evaluation is a chat with a caring doctor. We learn about your feelings, thoughts, and health. Then we make a plan just for you. Here are simple tips to help your anxiety evaluation feel easier.
Get Ready at Home
Prior to your visit, make some preparations. This helps your mind feel calm.
Write Down Your Questions
- Use a notebook or a sheet of paper. Write any questions you have. You might wonder: “What will happen today?” or “How can I feel better?” Having questions ready helps you speak up.
Note Your Feelings
- Think about how you feel each day. Do you worry a lot? Do you feel restless or tired? Write a few words for each feeling. This helps your doctor know what you face every day.
Practice Deep Breaths
- Sit in a quiet spot. Take five slow breaths. Inhale for four seconds, then exhale for four seconds. Do this three times. Deep breaths help your body slow down.
Bring Comfort Items
Small things from home can make a big difference.
Favorite Toy or Plush
- If you enjoy a plush toy or small figure, feel free to bring it with you. Holding something soft can feel like a hug.
Cozy Scarf or Blanket
- A warm scarf or small blanket can help you feel safe. Wrap it around your shoulders if you feel tense.
Headphones and Music
- Calm music can quiet your mind. Ask your parent or friend to help you pick soft songs. Listen to them before you enter the office.
Arrive Early and at Your Pace
Rushing can make your heart pound faster.
Plan Your Trip
- Ask a grown-up to help you plan how to get there. Leave home a bit early. This strategy gives you the freedom to move at your speed.
Walk Slowly.
- Take slow steps when you arrive. Notice the colors on the walls or plants outside. This gives your brain a quiet moment before you go inside.
Use the Restroom First
- Being at ease in your body allows you to remain composed. Go to the bathroom before you meet your doctor.
Talk with Your Doctor
Your doctor is here to help you. Talking makes the visits feel less scary.
Say “Hello” and “Thank You”
- A friendly greeting can feel nice. It helps you and your doctor feel like friends.
Share Your Notes
- Show the paper with your questions and feelings. This helps the doctor learn about you fast.
Be Honest
- It can feel hard, but telling the truth helps you get better care. If you feel very worried or sad, say it out loud.
Use Simple Grounding Tricks
Grounding tricks bring you back to now when your mind races.
Name Five Things You See
- Look around the room. Say out loud: “I see a clock, a chair, a plant, a window, and a picture.” This helps you focus on the real world.
Feel the Chair
- Push your feet into the floor. Feel the chair under you. Press your palms together. This tells your brain you are safe.
Sip Water
- Take a small sip of water. Notice how cool or warm it feels. This small task can calm your body.
Keep a Mood Diary
A mood diary is a simple book where you draw or write each day.
Draw Your Mood
- Use a happy face, a sad face, or a worried face.
Write One Word
- Next to your drawing, write one word: “happy,” “tired,” “scared.”
Bring your diary to the evaluation. It shows your doctor how you feel all week.
Ask About the Next Steps
After your talk, ask what happens next. Knowing the plan can ease your mind.
Ask “What’s Next?”
- You might hear: “We will meet again in two weeks,” or “We will start a small activity to help you.”
Get a Reminder
- Ask for a date and time card or an email reminder. This stops you from worrying about when you go back.
Invite a Buddy
- If it helps, ask a friend or family member to come with you next time. You do not have to be alone.
Follow Simple Self-Care at Home
After your visit, keep using the tips to stay calm each day.
Morning Stretch
- When you wake up, stretch your arms and legs. This wakes up your body gently.
Five Minute Breaks
- Set a timer for five minutes. Close your eyes and breathe slowly. Do this two or three times a day.
Draw or Color
- Use crayons or markers. Drawing your feelings can help you manage worry.
Talk to Someone You Trust
- Share your day with a parent, friend, or teacher. Saying things out loud helps your heart feel lighter.
Remember You Are Not Alone
Feeling worried is normal. Many kids and adults feel the same way. Timely Psychiatry is here for you.
Team of Caring Experts
- Our doctors and nurses listen without judgment. They use a gentle, patient-centered approach.
Safe Space
- Your comfort and privacy come first for us. You can speak freely about anything.
Whole Person View
- We look at your feelings, body, and life story. This helps us formulate a plan that fits your requirements.
Celebrate Small Wins
Every step you take is a win.
Give Yourself a Treat
- After the evaluation, enjoy something you love. Read a book, play outside, or snack on your favorite treat.
Share Your Success
- Tell someone, “I did my evaluation!” They will cheer you on and help you feel proud.
Keep a Treasure Box
- Save small tokens, like a sticker or a drawing, each time you face a worry. Look back when you need courage.
Conclusion
You shared your feelings very well. Each step helps you understand yourself better. It also makes you feel stronger. It’s normal to feel nervous. It’s perfectly fine to seek assistance when you require it. Your doctor at Timely Psychiatry is here to listen and support you. Keep using these simple tips: take deep breaths, draw, and name what you see. Also, celebrate each win! You are brave. With each visit, you get closer to feeling at ease and healthy. Reach out today.
FAQs
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What is an anxiety evaluation?
An anxiety evaluation is a friendly chat with a doctor. They will want to know what you’re worried about and how you feel.
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How can I prepare for my visit?
Write down questions and feelings. Practice deep breaths. You can also bring a small toy or a cozy scarf.