Understanding Anxiety AND BUILDING POSITIVE COPING STRATEGIES.
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Transcript of Understanding Anxiety AND BUILDING POSITIVE COPING STRATEGIES.
Understanding AnxietyAND BUILDING POSITIVE COPING STRATEGIES
Anxiety Disorder – What is it?
When worry and fear interfere with normal functioning, it may be an anxiety disorder
Anxiety disorders can only be diagnosed by a medical provider
Types of Anxiety Disorders
Panic disorder
Social anxiety disorder
Specific phobias
Generalized anxiety disorder
Panic Disorder
Feelings of terror that strike suddenly. There may be no identifiable trigger, or an identifiable trigger that is much smaller than the reaction would warrant. Other symptoms of a panic attack may include sweating, quick breathing, pounding heart.
Social Anxiety Disorder
Overwhelming worry and self-consciousness about everyday social situations. The worry often centers on a fear of being judged by others, or behaving in a way that might cause embarrassment or lead to ridicule.
Specific Phobias
An intense fear of a specific object or situation, such as snakes, heights, germs or flying. The level of fear out of proportion to the situation and may cause the person to avoid common, everyday situations.
Generalized Anxiety Disorder
Excessive, unrealistic worry and tension, even if there is little or nothing to provoke the anxiety.
Symptoms of Anxiety
Feelings of panic, fear, and uneasiness
Problems sleeping
Cold or sweaty hands and/or feet
Shortness of breath
Heart palpitations
Muscle tension, shakiness, trembling
Dry mouth
Sweaty palms
Nausea
Muscle tension
Dizziness
The connection between what we think, how we act, and how we feel
Thoughts (affect how we act and feel)
Actions Feelings / Emotions
(affect how we think and feel) (affect how we think and act)
Anxiety Prevention/Treatment
Exercise 20 minutes, 3 times per week
Adequate rest Minimum of 7 hours per night, some people need 8 or 9 to function
optimally
Healthy diet
Challenge negative thoughts
Visualization / Exposure
Meditation / Relaxation exercises, including deep breathing
“If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.”
-Lao Tzu
Meditation / Relaxation / deep breathing
Guided meditation exercise: https://www.youtube.com/watch?v=Fpiw2hH-dlc
Deep Breathing exercises: Breathe in slowly for 4 seconds, hold for 2 seconds, breathe out slowly for 5 seconds. 4 minutes, 4 times per day.