Anxiety Resources

Transcript:
Anxiety Reducing Your Anxiety
2. ANXIETY
3. ANXIETY What is it?
4. To Some It Can Be
5. The feeling you get when you have to give a speech
6. The Feeling You Get When you are in a Crowded Place or
7. It may be every morning when you get up
8. For some, the thing that gets in the way of their daily life 9. Anxiety
10. According to experts, anxiety is described as
11. Distress or uneasiness caused by fear of danger or misfortune as
well as excessive worry.
12. People can develop anxiety as a result of genetics or the way that
they were raised.
13. Anxiety may have developed as a result of traumatic situations
that haven’t been dealt with.
14. You might feel anxiety when facing a new or stressful situation. 15. In addition, when you are experiencing anxiety you probably
notice some of the following things happening in your body:
17. Palpitations
18. Palpitations Dizziness
19. Sweating Palpitations Dizziness
20. Trembling Sweating Palpitations Dizziness
21. Trembling Sweating Palpitations Difficulty breathing Dizziness
22. Trembling Sweating Palpitations Difficulty breathing Hot or cold
flashes Dizziness
23. Trembling Sweating Palpitations Difficulty breathing Hot or cold
flashes Dizziness Chest Pains
24. Trembling Sweating Palpitations Difficulty breathing Fuzziness
Hot or cold flashes Dizziness Chest Pains
25. This seems like a pretty irritating and pointless thing to happen,
but
26. a little bit of anxiety is normal and can actually be helpful by
signaling danger.
27. For example if you see a charging bear the feelings that your body
would have actually signal danger and get you moving.
28. However, anxiety sufferers experience symptoms even in
situations that aren’t really dangerous.
29. However, anxiety sufferers experience symptoms even in
situations that aren’t really dangerous.
30. When anxiety takes place, your body is getting ready to fight
against a perceived threat.
31. If this happens often
32. it can make even daily activities difficult
33. But the good news is if you struggle with anxiety,
34. there are things that you can do to decrease it.
35. Like a toolbar on a computer screen, you have several options to
help you in this process.
36. Your first piece focuses on changing your brain chemistry. 37. The goal here is to change your brain from a negative one 38. To a positive one
39. Because
40. Negative Thoughts Are Like Dumping Toxins Into Your Body
negative thoughts release toxins into your body.
41. Positive thoughts release positive chemicals through the body. 42. Positive thoughts release positive chemicals through the body.
43. Positive thoughts release positive chemicals through the body.
44. Also, negative thoughts produce more anxiety which starts the
cycle all over again.
45. So start changing your thinking from negative to positive by
controlling your ruminating thoughts.
46. Ruminating is thinking the same thing over and over again and
ending up getting nowhere.
47. This can quickly lead to your thoughts becoming
48. Out of Proportion and getting you stuck and fearful, producing
more anxiety
49. Start replacing those ruminating thoughts with positive ones and
begin to break the cycle.
50. Another positive step is changing your self-talk.
51. This is trying to look for the positive things in your life. Like this:
52. This is horrible. I can’t speak in front of all these people 53. This is horrible. I can’t speak in front of all these people try
changing this to:
54. This is going to be a good experience. I can do this.
55. This actually starts to change the way your brain and body react to
situations by seeing them as non- threatening.
56. The next pieces require you to be a little more in-depth. They have
to do with talking things out and writing them down.
57. Develop a clear story of your past experiences with anxiety as well
as things that currently make you feel anxious.
58. This helps your brain’s experience side connect with its
descriptive side.
59. You can develop your story by talking to a trusted friend or
professional.
60. The second piece to this section is changing your emotions about
events. Try this exercise.
61. 1.Write down activating event Sue ignored me
62. 2.Write your belief about activating event Sue hates me. There is
something wrong with me
63. 3.Write down the emotion I feel sad about this
64. 4. Dispute this belief This thought is not helping me and this event
does not mean there is something wrong with me
65. This process helps you change your belief about what is
threatening and helps to limit your anxiety in the future.
66. Another piece deals with targeting your body’s responses to
anxiety
67. This can start with relaxation exercises.
68. Relaxation exercises such as breathing slowly and relaxing your
muscles can help calm your body’s anxiety symptoms.
69. Training your body to relax is like developing a muscle. It takes
some time.
70. The more practice you get relaxing, the better. It is also important
to take care of yourself.
71. The more practice you get relaxing, the better. It is also important
to take care of yourself.
72. The more practice you get relaxing, the better. It is also important
to take care of yourself.
73. Make sure you get regular exercise and enough sleep 74. This can help get your body to a relaxed state as well as lower
symptoms in the future.
75. Also make sure to eat healthy because
76. eating a well balanced diet and avoiding sugar and caffeine can
also help control your anxiety.
77. Tip Try not to avoid the things that make you anxious, but take
baby steps to face them. You will discover they are not as scary as they
once seemed.
78. So what can I do now if I need immediate relief?
79. Start by slowing down your breathing.
80. Try breathing in to the count of five and then exhaling to the count
of five. This should start to give you some relief 1 , 2 , 3 , 4 , 5
81. Another idea is to try to
82. Focus on:
83. Something else
84. Try focusing on a simple object like your car keys. Describe them
in detail to yourself. This can disrupt your panic cycle since your brain
can only focus on one thing at a time.
85. You might also want to talk to your doctor or see a therapist or get
some medication.
86. Enjoy your life
87. But keep a little anxious energy around,
88. In case you really do encounter a bear!
89. Special Thanks to CAFA for help with the content:
www.cafaweb.com/ and to Sandy Silverthorne for illustrations
www.sandysilverthornebooks.com For More Resources on Anxiety:
http://www.amenclinics.com/ http://www.amazon.com/Mastery-
Your-Anxiety-Panic- Treatments/dp/0195311353

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