Think about all the entertainment devices you can now use. You can watch whatever you want on TV or play any games you want on the computer. If you usually can’t play music too loud, now is your chance to blast the music as loud as you want. Think about any solitary activities you enjoy. Maybe your house is usually a little too noisy for you to, say, read a book. You could take advantage of the peace and quiet of an empty home and get some reading done.
You may want to let someone know ahead of time you may need to call if you get scared. That way, that person will be expecting your call. Try calling someone you haven’t talked to in a while. If it’s been a few weeks since you’ve talked to your grandmother; now may be a good time to catch up. If you don’t like talking to someone on the phone, you can also talk to someone online. A video chat through a service like Skype can really make you feel less alone.
If you’re behind on any homework assignments or work try getting some work done. A quiet house may help you concentrate better. You could also do some chores. If there are dirty dishes in the sink, washing them may actually be calming.
If you have any at-home gym equipment, like a treadmill, you could use this. You could also do something like push-ups, sit-ups, or running up and down the stairs. If you feel short of breath, take a break. You don’t want to overexert yourself, especially when you’re home alone.
Your brain can make you believe a lot of irrational things when you’re anxious. Most of them are not true. When you start to get nervous, think to yourself, “This is just my brain playing a trick on me. " Many people get nervous over strange sounds when home alone. When you hear a strange noise, look for logical explanations instead of assuming there’s an intruder in the house. For example, think something like, “I think that is an intruder, but that’s my anxiety talking. I know I locked the doors. The cat probably knocked something over upstairs. “[5] X Research source
For example, you may get more nervous as it gets dark out. You may think something like, “I’m so scared that I’m going to have a heart attack. " Stop and question this. Ask yourself something like, “Am I really going to have a heart attack? What is the worst thing that could actually happen?” In reality, you know you won’t have a heart attack just from being nervous. Say something to yourself like, “The worst thing that can happen is that I’ll feel scared for a few hours. Feeling scared sucks, but it won’t actually hurt me. "
Inhale through your nose. Make sure to direct your breath in such a way that your diaphragm rises while your chest remains relatively still. Hold the breath for a count of four. Exhale through your mouth. Try to spend seven seconds exhaling. Repeat deep breathing a few times. You should feel significantly calmer.
When you start to feel nervous, go on a mental vacation. Imagine yourself somewhere relaxing where you can unwind. For example, picture yourself lying on a beach somewhere. Engage with all your senses. What does this scene look like, feel like, taste like? Close your eyes and imagine until you being to feel calm.
You can let your neighbors know yourself you’ll be home alone. Ask them politely if you can let them know if you need anything. You can also have your parents let the neighbors know you’ll be home alone.
Know who to call if anyone breaks in and having a hiding spot ready in your home. If it would make you feel better, you can have safety drills with your family in which you practice how to act during an emergency.
