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.