SlideShare a Scribd company logo

Anxiety Management

Presented during the 2019 Bonner Summer Leadership Institute at Waynesburg University by Luke C. Payson (Waynesburg University). This workshop discussed strategies to thrive in the face of anxiety.

1 of 35
Download to read offline
Anxiety: beliefs,
body, behaviors
Luke C Payson LPC, CAADC
Anxiety: beliefs,
body, behaviors
LUKE C PAYSON LPC, CAADC
Foundational concepts
- External vs internal locus of control
- certain levels of anxiety as healthy
- goal healthy vs goal being normal
- emotional self regulation
Visual picture of Emotional Self Regulation
Anxiety Management
Overview of Body, beliefs, behaviors
Body-
what is felt
physically,
Panic
Attacks;
symptoms
 Palpitations, pounding heart, or accelerated heart rate
 Sweating
 Trembling or shaking
 Sensations of shortness of breath or smothering
 A feeling of choking
 Chest pain or discomfort
 Nausea or abdominal distress
 Feeling dizzy, unsteady, lightheaded, or faint
 Feelings of unreality (derealization) or being detached from oneself (depersonalization)
 Fear of losing control or going crazy
 Fear of dying
 Numbness or tingling sensations (paresthesias)
 Chills or hot flushes
Panic attack physical symptoms (5 or more)
Beliefs,
Beliefs- always, never, failure
Anxious about anxiety or
“worry about worry”
Behaviors- When Anxiety is driving the bus
Avoidance behaviors- isolation,
withdrawal
Escape behaviors- chemical use,
compulsive behaviors (OCD)
Seeing The Big picture
News reporter interview example
So how do we “throw the rope” or
“build the ladder”
 Even more importantly how do we climb up
the rope or ladder?
Take aways from Tiger example
What we can learn from fun house mirrors..
Brains are like fun house mirrors
 The brain’s job is to have thoughts
 Those thoughts are not always healthy and accurate
 Our job as a healthy, emotionally self regulated individual is to
determine is those thoughts are healthy for us and change them if
they are not
Cognitive Distortions aka Distorted thinking,
self-defeating thoughts, automatic thinking
patterns
- Thought patterns that make complete sense to self; have
unhealthy emotional and behavioral results
- Thought/ behavioral pattern (expectations) based on
history or experience
- The meaning or sense (of whatever happened) we have
created for ourselves
- Like computer viruses running in the background of our
mind
Cognitive distortions
Filtering (either the positive or the negative)
Blocking out the negatives or positives of a situation. For instance, a person may pick out a single,
unpleasant detail and dwell on it exclusively so that their vision of reality becomes darkened or
distorted.
Polarized Thinking (or “all or nothing”)
In polarized thinking, things are either “all or nothing”. We have to be perfect or we’re a failure —
there is no middle ground. You place people or situations in “either/or” categories, with no shades
of gray or allowing for the complexity of most people and situations. If your performance falls short
of perfect, you see yourself as a total failure.
Overgeneralization.
In this cognitive distortion, we come to a general conclusion based on a single incident or a single
piece of evidence. If something bad happens only once, we expect it to happen over and over
again. A person may see a single, unpleasant event as part of a never-ending pattern of defeat.
Jumping to Conclusions.
Without individuals saying so, we know what they are feeling and why they act the way they do.
In particular, we are able to determine how people are feeling toward us.
For example, a person may conclude that someone is reacting negatively toward them but
doesn’t actually bother to find out if they are correct. Another example is a person may
anticipate that things will turn out badly, and will feel convinced that their prediction is already an
established fact.
Catastrophizing.
We expect disaster to strike, no matter what. We hear about a problem and use what if questions
(e.g., “What if tragedy strikes?” “What if it happens to me?”).
For example, a person might exaggerate the importance of insignificant events (such as their
mistake, or someone else’s achievement). Or they may inappropriately shrink the magnitude of
significant events until they appear tiny (for example, a person’s own desirable qualities or someone
else’s imperfections).
Personalization.
Personalization is a distortion where a person believes that everything others do or say is some kind
of direct, personal reaction to the person. We also compare ourselves to others trying to determine
who is smarter, better looking, etc. A person engaging in personalization may also see themselves
as the cause of some unhealthy external event for which they are not responsible.
Control Fallacies.
If we feel externally controlled, we see ourselves as helpless victims of fate. For example, “it is a bad
day that is causing this”. The fallacy of internal control has us assuming responsibility for the pain and
happiness of everyone around us. For example, “Why aren’t you happy? Is it because of something
I did?”
Fallacy of Fairness.
We feel resentful because we think we know what is fair, but other people won’t agree with us. As
our parents tell us when we’re growing up and something doesn’t go our way, “Life isn’t always
fair.” People who go through life applying a measuring ruler against every situation judging its
“fairness” will often feel badly and negative because of it. Because life isn’t “fair” — things will not
always work out in your favor, even when you think they should.
Blaming.
We hold other people responsible for our pain, or take the other track and blame ourselves for every problem.
For example, “Stop making me feel bad about myself!” Nobody can “make” us feel any particular way — only
we have control over our own emotions and emotional reactions.
Shoulds.
We have a list of ironclad rules about how others and we should behave. People who break the rules make us
angry, and we feel guilty when we violate these rules. A person may often believe they are trying to motivate
themselves with shoulds and shouldn’ts, as if they have to be punished before they can do anything.
For example, “I really should exercise. I shouldn’t be so lazy.” Musts and oughts are also offenders. The
emotional consequence is guilt. When a person directs should statements toward others, they often feel anger,
frustration and resentment. DON’T SHOULD ON YOURSELF
Emotional Reasoning.
We believe that what we feel must be true automatically. If we feel stupid and boring, then we must be stupid
and boring. You assume that your unhealthy emotions reflect he way things really are — “I feel it, therefore it
must be true.” (confusing feelings for facts).
Labeling.
We generalize one or two qualities into a negative global judgment. These are extreme forms of generalizing,
and are also referred to as “labeling” and “mislabeling.” Instead of describing an error in context of a specific
situation, a person will attach an unhealthy label to themselves.
For example, they may say, “I’m a loser” in a situation where they failed at a specific task. When someone
else’s behavior rubs a person the wrong way, they may attach an unhealthy label to him, such as “He’s a real
jerk.”
fallacy of
control
filtering the
negative
Building the tool set
Needing a tool belt?
-feeling overwhelmed, don’t
know where to start
Getting a tool belt- accepting
need for change, increase self
awareness
Filling the tool belt- any and all
coping skills, starts with making a list
of any and all current tools
Therapeutic Lifestyle Changes (TLCs)
 Studied in connection to brain chemistry
 “Neurotransmitters, hormones and the brain: How
counselors can use these concepts in daily
practice”.
 Within six weeks significant changes in brain on
chemical level
ABCDE method
A- Activating Event
Original-
Current-
B- Belief System (cognitive distortion, meaning)
C- Consequence (emotional result of belief- feelings)
D- Dispute (reframing the distortion)
E- Effective new thinking patterns/ evaluation
Biblical look at cognitive distortions
Romans 12:2 “Do not conform to the pattern of this
world, but be transformed by the renewing of your
mind. Then you will be able to test and approve what
God’s will is—his good, pleasing and perfect will.”
Philippians 4:6-7 “Do not be anxious about
anything, but in every situation, by prayer and petition,
with thanksgiving, present your requests to God. 7 And
the peace of God, which transcends all
understanding, will guard your hearts and your minds in
Christ Jesus.
Formation and reframing of a few CDs
All or nothing thinking- believing that there is no middle ground- I’m either all
good or all bad, my day is either spectacular or terrible
-often the result of parents who demonstrated this thinking pattern,
coaching that failed to praise progress and only looked for results, feeling like
the only way to get love was to earn it by being perfect etc
Group work- example: saying and feeling that you had a terrible day “that
was not even worth getting out of bed for” because.. A friend no showed for
lunch… you got a test back with a lower score than you wanted… you lost
your patience in the wal-mart shopping line and yelled at the cashier
HOW DO YOU Reframe this?
All or nothing thinking reframing..
 Disputing (Creating Healthy Meaning): identify the
progress, effort, aspects that go against the all or
nothing thinking- ie- nothing ever goes right in my
life- to identifying aspects that are good
 Gratitude list daily
 Identifying the gradient of a situation or an
emotion
Personalization- believing that everything others do or say is
some kind of direct, personal reaction or attack to you. Can
also be blaming self for some unhealthy external event for
which they are not responsible.
-often develops from emotional abuse in childhood/ toxic
relationships as adult, or from death or divorce at young age-
believed self was at fault
Group Work: Example- feels “attacked by supervisor” when
boss complains that there was no food at the meeting (note:
two people were assigned to do this and did not), walk into
lounge in residential hall and almost immediately three
people leave-talking and laughing with each other as they
do- believe “they hate me and are talking about me and left
because I came into the room”
Personalization reframing
 Disputing (Creating Healthy Meaning): consider other
reasons for people’s behaviors, counseling to identify
emotional abuse, consider what would say to a child at
that age of death or divorce
Emotional reasoning- what we feel must be true
automatically thinking that “if I feel an emotion it is
the reality of the situation”
-often develops when not encouraged to find
healthy expression of emotions, poor emotional self-
regulation
Disputing (Creating Healthy Meaning): feelings are
the result of my thinking patterns, what am I
thinking to cause me to feel this way
Run down of TLCs for Anxiety
Management
Acceptance Commitment Therapy
Combines acceptance and mindfulness (what can anxiety teach us?
 Blue Bird of happiness (seeking a vital and meaningful life)
 Beach ball (observing feelings and thoughts)
 Finger trap (struggling against feelings and thoughts trap self)
 Glasses- perspective
 Nike 123 (three most important things in our lives- take action)
ACT: the live better series. Tom Lavin
Progressive Muscular Relaxation
 Multiple times daily
 Use to reduce overall feelings of tension in body
 Night for calming body for sleeping
 General principle- create tension in muscle group- relax
Grounding techniques (WS handout)
 Great for keeping self in the moment (opposite of dissociation/ PTSD)
 Best for panic attacks, worst of anxiety
 ONLY use if safe around you (plane vs tiger example)
 Great to build into life on a regular basis- mindfulness eating, walking
etc
 USE SIX SENSES for grounding (WS handout)
Helping others
 Encourage deep breathing, teach basics of PMR and grounding suggestions
 Focus on thoughts behind the feelings- they will likely have limited insight into
this
 Once identify some of the thoughts (cognitive distortions) make sure to
dispute and reframe the THOUGHTs and NOT the person (ie there may be
another way to see that vs you are crazy! No one thinks like you do)
 Encourage Healthy vs normal
 Encourage concept of emotional self regulation- tool belt with coping skills
(most will assume that they have to survive with whatever skills they currently
have)
 ACT in the image of the beach ball under water
 TLCs- try to identify 3 (ie PMR, grounding-specifics, sleepo, deep breathing)
 Remember- you don’t have to fix the anxiety- be a resource to point to
counseling, TLCs they can do
Good references
Medical viewpoint
I want to Change my Life
Stress less
Biblical viewpoint
God will Make a Way
ReNew
PTSD
PTSD sourcebook
Seeking safety

Recommended

Anxiety and stress management
Anxiety and stress managementAnxiety and stress management
Anxiety and stress managementRameez Shah
 
Anger management
Anger management Anger management
Anger management Priya Verma
 
Stress management
Stress managementStress management
Stress managementdevin9512
 
Anger management
Anger managementAnger management
Anger managementDar Hilal
 
Understanding Mental Health and Mental Illness
Understanding Mental Health and Mental IllnessUnderstanding Mental Health and Mental Illness
Understanding Mental Health and Mental Illnesstheodorekristiniak
 

More Related Content

What's hot (20)

Cognitive Distortions: Understanding and Addressing Them
Cognitive Distortions: Understanding and Addressing ThemCognitive Distortions: Understanding and Addressing Them
Cognitive Distortions: Understanding and Addressing Them
 
Resilience 1.0
Resilience 1.0Resilience 1.0
Resilience 1.0
 
Cognitive Distortions (Errors in Thinking)
Cognitive Distortions (Errors in Thinking)Cognitive Distortions (Errors in Thinking)
Cognitive Distortions (Errors in Thinking)
 
Resilience powerpoint
Resilience powerpointResilience powerpoint
Resilience powerpoint
 
What is DBT?
What is DBT?What is DBT?
What is DBT?
 
Anxiety Disorders
Anxiety DisordersAnxiety Disorders
Anxiety Disorders
 
Resilience
ResilienceResilience
Resilience
 
Introductory Psychology: Anxiety
Introductory Psychology: AnxietyIntroductory Psychology: Anxiety
Introductory Psychology: Anxiety
 
Stress managment
Stress managmentStress managment
Stress managment
 
Mental health
Mental healthMental health
Mental health
 
Let's Talk About Mental Health - MCC 2017
Let's Talk About Mental Health - MCC 2017Let's Talk About Mental Health - MCC 2017
Let's Talk About Mental Health - MCC 2017
 
Assertiveness Training
Assertiveness TrainingAssertiveness Training
Assertiveness Training
 
Stress management
Stress managementStress management
Stress management
 
Stress Management by Iqbal
Stress Management by IqbalStress Management by Iqbal
Stress Management by Iqbal
 
Why Anger Management is good for you
Why Anger Management is good for youWhy Anger Management is good for you
Why Anger Management is good for you
 
Aggression, violence and mental illness
Aggression, violence and mental illness Aggression, violence and mental illness
Aggression, violence and mental illness
 
Anger management
Anger managementAnger management
Anger management
 
Social Anxiety Disorder
Social Anxiety DisorderSocial Anxiety Disorder
Social Anxiety Disorder
 
Mindfulness PPT
Mindfulness PPTMindfulness PPT
Mindfulness PPT
 
Trauma grief and loss
Trauma grief and lossTrauma grief and loss
Trauma grief and loss
 

Similar to Anxiety Management

6-1 Unit 6 Stress and Hea
6-1   Unit 6 Stress and Hea6-1   Unit 6 Stress and Hea
6-1 Unit 6 Stress and Hearhetttrevannion
 
Q1….Create a supply and demand graph in Excel that demonstrates th.docx
Q1….Create a supply and demand graph in Excel that demonstrates th.docxQ1….Create a supply and demand graph in Excel that demonstrates th.docx
Q1….Create a supply and demand graph in Excel that demonstrates th.docxmakdul
 
Healthy Thinking
Healthy ThinkingHealthy Thinking
Healthy ThinkingDing I Ling
 
7 Ways Anxiety Might Be Slowly Eating Away Your Life
7 Ways Anxiety Might Be Slowly Eating Away Your Life7 Ways Anxiety Might Be Slowly Eating Away Your Life
7 Ways Anxiety Might Be Slowly Eating Away Your LifeKarthik Karthi
 
Cognitive distortions and cognitive therapy
Cognitive distortions and cognitive therapyCognitive distortions and cognitive therapy
Cognitive distortions and cognitive therapydeveshwaralladi
 
Develop Coping Skills Ebook 1
Develop Coping Skills Ebook 1Develop Coping Skills Ebook 1
Develop Coping Skills Ebook 1kumar mahi
 
7 ways anxiety might be slowly eating away your life | Improve self esteem | ...
7 ways anxiety might be slowly eating away your life | Improve self esteem | ...7 ways anxiety might be slowly eating away your life | Improve self esteem | ...
7 ways anxiety might be slowly eating away your life | Improve self esteem | ...Kumar Vikram
 
Cognitive behavioral therapy
Cognitive behavioral therapyCognitive behavioral therapy
Cognitive behavioral therapyLaurie Crane
 
Procrastination workbook
Procrastination workbookProcrastination workbook
Procrastination workbookCarla Geenen
 
Learned optimisim book review
Learned optimisim book reviewLearned optimisim book review
Learned optimisim book reviewNayankumar Bhatt
 
Emotional intelligence
Emotional intelligenceEmotional intelligence
Emotional intelligenceLinda Batty
 
anxiety_depression_stress.pptx
anxiety_depression_stress.pptxanxiety_depression_stress.pptx
anxiety_depression_stress.pptxAnilaKhan41
 

Similar to Anxiety Management (20)

6-1 Unit 6 Stress and Hea
6-1   Unit 6 Stress and Hea6-1   Unit 6 Stress and Hea
6-1 Unit 6 Stress and Hea
 
Q1….Create a supply and demand graph in Excel that demonstrates th.docx
Q1….Create a supply and demand graph in Excel that demonstrates th.docxQ1….Create a supply and demand graph in Excel that demonstrates th.docx
Q1….Create a supply and demand graph in Excel that demonstrates th.docx
 
Stinkin’ Thinkin’
Stinkin’ Thinkin’Stinkin’ Thinkin’
Stinkin’ Thinkin’
 
Healthy Thinking
Healthy ThinkingHealthy Thinking
Healthy Thinking
 
Defense Mechanism.pptx
Defense Mechanism.pptxDefense Mechanism.pptx
Defense Mechanism.pptx
 
Rage relief
Rage reliefRage relief
Rage relief
 
7 Ways Anxiety Might Be Slowly Eating Away Your Life
7 Ways Anxiety Might Be Slowly Eating Away Your Life7 Ways Anxiety Might Be Slowly Eating Away Your Life
7 Ways Anxiety Might Be Slowly Eating Away Your Life
 
Cognitive distortions and cognitive therapy
Cognitive distortions and cognitive therapyCognitive distortions and cognitive therapy
Cognitive distortions and cognitive therapy
 
Cognitive Processing Therapy with Chronic Illness
Cognitive Processing Therapy with Chronic IllnessCognitive Processing Therapy with Chronic Illness
Cognitive Processing Therapy with Chronic Illness
 
Counseling theories
Counseling theoriesCounseling theories
Counseling theories
 
Develop Coping Skills Ebook 1
Develop Coping Skills Ebook 1Develop Coping Skills Ebook 1
Develop Coping Skills Ebook 1
 
7 ways anxiety might be slowly eating away your life | Improve self esteem | ...
7 ways anxiety might be slowly eating away your life | Improve self esteem | ...7 ways anxiety might be slowly eating away your life | Improve self esteem | ...
7 ways anxiety might be slowly eating away your life | Improve self esteem | ...
 
Unhelpful thinking habits
Unhelpful thinking habitsUnhelpful thinking habits
Unhelpful thinking habits
 
Cognitive behavioral therapy
Cognitive behavioral therapyCognitive behavioral therapy
Cognitive behavioral therapy
 
Procrastination workbook
Procrastination workbookProcrastination workbook
Procrastination workbook
 
Do not Download
Do not DownloadDo not Download
Do not Download
 
Learned optimisim book review
Learned optimisim book reviewLearned optimisim book review
Learned optimisim book review
 
Emotional intelligence
Emotional intelligenceEmotional intelligence
Emotional intelligence
 
anxiety_depression_stress.pptx
anxiety_depression_stress.pptxanxiety_depression_stress.pptx
anxiety_depression_stress.pptx
 
Relapse Prevention with the Addicted Offender
Relapse Prevention with the Addicted OffenderRelapse Prevention with the Addicted Offender
Relapse Prevention with the Addicted Offender
 

More from Bonner Foundation

Fall Network Meeting Streamlining Operations .pdf
Fall Network Meeting Streamlining Operations .pdfFall Network Meeting Streamlining Operations .pdf
Fall Network Meeting Streamlining Operations .pdfBonner Foundation
 
Fall Network Meeting Career Connections.pdf
Fall Network Meeting Career Connections.pdfFall Network Meeting Career Connections.pdf
Fall Network Meeting Career Connections.pdfBonner Foundation
 
Best Practices - Building a Coalition of Student-Led Service Projects.pdf
Best Practices - Building a Coalition of Student-Led Service Projects.pdfBest Practices - Building a Coalition of Student-Led Service Projects.pdf
Best Practices - Building a Coalition of Student-Led Service Projects.pdfBonner Foundation
 
Fall Network Meeting Community Partnerships & Projects Session.pdf
Fall Network Meeting Community Partnerships & Projects Session.pdfFall Network Meeting Community Partnerships & Projects Session.pdf
Fall Network Meeting Community Partnerships & Projects Session.pdfBonner Foundation
 
Best Practices - Bonner Meetings.pptx
Best Practices - Bonner Meetings.pptxBest Practices - Bonner Meetings.pptx
Best Practices - Bonner Meetings.pptxBonner Foundation
 
Leveraging Data to Make the Case for Bonner Like Programs.pdf
Leveraging Data to Make the Case for Bonner Like Programs.pdfLeveraging Data to Make the Case for Bonner Like Programs.pdf
Leveraging Data to Make the Case for Bonner Like Programs.pdfBonner Foundation
 
2023 Bonner Congress Opening Slides
2023 Bonner Congress Opening Slides2023 Bonner Congress Opening Slides
2023 Bonner Congress Opening SlidesBonner Foundation
 
This is What Democracy Looks Like Powerbuilding -- Cali VanCleve
This is What Democracy Looks Like Powerbuilding -- Cali VanCleveThis is What Democracy Looks Like Powerbuilding -- Cali VanCleve
This is What Democracy Looks Like Powerbuilding -- Cali VanCleveBonner Foundation
 
SIT's Navigating Global Horizons.pdf
SIT's Navigating Global Horizons.pdfSIT's Navigating Global Horizons.pdf
SIT's Navigating Global Horizons.pdfBonner Foundation
 
Prioritizing Bonner How to Support the Student Journey (1).pptx
Prioritizing Bonner How to Support the Student Journey (1).pptxPrioritizing Bonner How to Support the Student Journey (1).pptx
Prioritizing Bonner How to Support the Student Journey (1).pptxBonner Foundation
 
Preparing a strong personal statement_fall_2023_grad_general.pptx
Preparing a strong personal statement_fall_2023_grad_general.pptxPreparing a strong personal statement_fall_2023_grad_general.pptx
Preparing a strong personal statement_fall_2023_grad_general.pptxBonner Foundation
 
Current Communication Apps and Their Uses in Bonner.pdf
Current Communication Apps and Their Uses in Bonner.pdfCurrent Communication Apps and Their Uses in Bonner.pdf
Current Communication Apps and Their Uses in Bonner.pdfBonner Foundation
 
'23 NSO - Cornerstones Activities
'23 NSO - Cornerstones Activities'23 NSO - Cornerstones Activities
'23 NSO - Cornerstones ActivitiesBonner Foundation
 
'23 NSO - Accountability, Tracking, Visibility
'23 NSO - Accountability, Tracking, Visibility'23 NSO - Accountability, Tracking, Visibility
'23 NSO - Accountability, Tracking, VisibilityBonner Foundation
 
'23 NSO - BSP Recruitment & Funding.pdf
'23 NSO - BSP Recruitment & Funding.pdf'23 NSO - BSP Recruitment & Funding.pdf
'23 NSO - BSP Recruitment & Funding.pdfBonner Foundation
 
'23 NSO - Community Partnerships
'23 NSO - Community Partnerships'23 NSO - Community Partnerships
'23 NSO - Community PartnershipsBonner Foundation
 
'23 NSO - Campus-Wide Engagement
'23 NSO - Campus-Wide Engagement'23 NSO - Campus-Wide Engagement
'23 NSO - Campus-Wide EngagementBonner Foundation
 
'23 NSO - Other Foundation Initiatives & Support.pdf
'23 NSO - Other Foundation Initiatives & Support.pdf'23 NSO - Other Foundation Initiatives & Support.pdf
'23 NSO - Other Foundation Initiatives & Support.pdfBonner Foundation
 

More from Bonner Foundation (20)

Fall Network Meeting Streamlining Operations .pdf
Fall Network Meeting Streamlining Operations .pdfFall Network Meeting Streamlining Operations .pdf
Fall Network Meeting Streamlining Operations .pdf
 
FNM23 CEL and Change .pdf
FNM23 CEL and Change .pdfFNM23 CEL and Change .pdf
FNM23 CEL and Change .pdf
 
Fall Network Meeting Career Connections.pdf
Fall Network Meeting Career Connections.pdfFall Network Meeting Career Connections.pdf
Fall Network Meeting Career Connections.pdf
 
Best Practices - Building a Coalition of Student-Led Service Projects.pdf
Best Practices - Building a Coalition of Student-Led Service Projects.pdfBest Practices - Building a Coalition of Student-Led Service Projects.pdf
Best Practices - Building a Coalition of Student-Led Service Projects.pdf
 
Fall Network Meeting Community Partnerships & Projects Session.pdf
Fall Network Meeting Community Partnerships & Projects Session.pdfFall Network Meeting Community Partnerships & Projects Session.pdf
Fall Network Meeting Community Partnerships & Projects Session.pdf
 
Best Practices - Bonner Meetings.pptx
Best Practices - Bonner Meetings.pptxBest Practices - Bonner Meetings.pptx
Best Practices - Bonner Meetings.pptx
 
Leveraging Data to Make the Case for Bonner Like Programs.pdf
Leveraging Data to Make the Case for Bonner Like Programs.pdfLeveraging Data to Make the Case for Bonner Like Programs.pdf
Leveraging Data to Make the Case for Bonner Like Programs.pdf
 
BC'23 - Career Connections
BC'23 - Career ConnectionsBC'23 - Career Connections
BC'23 - Career Connections
 
2023 Bonner Congress Opening Slides
2023 Bonner Congress Opening Slides2023 Bonner Congress Opening Slides
2023 Bonner Congress Opening Slides
 
This is What Democracy Looks Like Powerbuilding -- Cali VanCleve
This is What Democracy Looks Like Powerbuilding -- Cali VanCleveThis is What Democracy Looks Like Powerbuilding -- Cali VanCleve
This is What Democracy Looks Like Powerbuilding -- Cali VanCleve
 
SIT's Navigating Global Horizons.pdf
SIT's Navigating Global Horizons.pdfSIT's Navigating Global Horizons.pdf
SIT's Navigating Global Horizons.pdf
 
Prioritizing Bonner How to Support the Student Journey (1).pptx
Prioritizing Bonner How to Support the Student Journey (1).pptxPrioritizing Bonner How to Support the Student Journey (1).pptx
Prioritizing Bonner How to Support the Student Journey (1).pptx
 
Preparing a strong personal statement_fall_2023_grad_general.pptx
Preparing a strong personal statement_fall_2023_grad_general.pptxPreparing a strong personal statement_fall_2023_grad_general.pptx
Preparing a strong personal statement_fall_2023_grad_general.pptx
 
Current Communication Apps and Their Uses in Bonner.pdf
Current Communication Apps and Their Uses in Bonner.pdfCurrent Communication Apps and Their Uses in Bonner.pdf
Current Communication Apps and Their Uses in Bonner.pdf
 
'23 NSO - Cornerstones Activities
'23 NSO - Cornerstones Activities'23 NSO - Cornerstones Activities
'23 NSO - Cornerstones Activities
 
'23 NSO - Accountability, Tracking, Visibility
'23 NSO - Accountability, Tracking, Visibility'23 NSO - Accountability, Tracking, Visibility
'23 NSO - Accountability, Tracking, Visibility
 
'23 NSO - BSP Recruitment & Funding.pdf
'23 NSO - BSP Recruitment & Funding.pdf'23 NSO - BSP Recruitment & Funding.pdf
'23 NSO - BSP Recruitment & Funding.pdf
 
'23 NSO - Community Partnerships
'23 NSO - Community Partnerships'23 NSO - Community Partnerships
'23 NSO - Community Partnerships
 
'23 NSO - Campus-Wide Engagement
'23 NSO - Campus-Wide Engagement'23 NSO - Campus-Wide Engagement
'23 NSO - Campus-Wide Engagement
 
'23 NSO - Other Foundation Initiatives & Support.pdf
'23 NSO - Other Foundation Initiatives & Support.pdf'23 NSO - Other Foundation Initiatives & Support.pdf
'23 NSO - Other Foundation Initiatives & Support.pdf
 

Recently uploaded

Nerve Resources ESSER March2024. YouTube videos and Hnad SUrgery Education Mo...
Nerve Resources ESSER March2024. YouTube videos and Hnad SUrgery Education Mo...Nerve Resources ESSER March2024. YouTube videos and Hnad SUrgery Education Mo...
Nerve Resources ESSER March2024. YouTube videos and Hnad SUrgery Education Mo...Vaikunthan Rajaratnam
 
Yantropakaranani 2: Heating Devices used in Ayurveda
Yantropakaranani 2: Heating Devices used in AyurvedaYantropakaranani 2: Heating Devices used in Ayurveda
Yantropakaranani 2: Heating Devices used in AyurvedaAparnaNandakumar12
 
Anatomy and Histology of Skin(Dermis & Epidermis).pptx
Anatomy and Histology  of Skin(Dermis & Epidermis).pptxAnatomy and Histology  of Skin(Dermis & Epidermis).pptx
Anatomy and Histology of Skin(Dermis & Epidermis).pptxMathew Joseph
 
Radicular cyst or periapical odontogenic cyst
Radicular cyst or periapical odontogenic cystRadicular cyst or periapical odontogenic cyst
Radicular cyst or periapical odontogenic cystJani253068
 
Let's Talk About It: Ovarian Cancer (Shifting Focus: The Relationship with Yo...
Let's Talk About It: Ovarian Cancer (Shifting Focus: The Relationship with Yo...Let's Talk About It: Ovarian Cancer (Shifting Focus: The Relationship with Yo...
Let's Talk About It: Ovarian Cancer (Shifting Focus: The Relationship with Yo...bkling
 
INFECTIVE ENDOCARDITIS-BLOOD CULTURE NEG
INFECTIVE ENDOCARDITIS-BLOOD CULTURE NEGINFECTIVE ENDOCARDITIS-BLOOD CULTURE NEG
INFECTIVE ENDOCARDITIS-BLOOD CULTURE NEGJuliethKabirigi1
 
MICTURITION AND DEFECATION REFLEXES.pptx
MICTURITION AND DEFECATION REFLEXES.pptxMICTURITION AND DEFECATION REFLEXES.pptx
MICTURITION AND DEFECATION REFLEXES.pptxDr. Aniket Shilwant
 
RASASHALA IN ACCORDANCE WITH GMP....pptx
RASASHALA IN ACCORDANCE WITH GMP....pptxRASASHALA IN ACCORDANCE WITH GMP....pptx
RASASHALA IN ACCORDANCE WITH GMP....pptxDr. Anusha Baseganni
 
Gallstones (Cholelithiasis) Lifestyle, Risk factors, preventions.pdf
Gallstones (Cholelithiasis) Lifestyle, Risk factors, preventions.pdfGallstones (Cholelithiasis) Lifestyle, Risk factors, preventions.pdf
Gallstones (Cholelithiasis) Lifestyle, Risk factors, preventions.pdfSudeb Ganguly
 
Yantra used in Rasashastra: Equipments and Machineries
Yantra used in Rasashastra: Equipments and MachineriesYantra used in Rasashastra: Equipments and Machineries
Yantra used in Rasashastra: Equipments and MachineriesAparnaNandakumar12
 
Best neurologist in jalandhar Punjab India
Best neurologist in jalandhar Punjab IndiaBest neurologist in jalandhar Punjab India
Best neurologist in jalandhar Punjab IndiaNHS Hospital
 
Introduction to anatomy and physioligy.pptx
Introduction to anatomy and physioligy.pptxIntroduction to anatomy and physioligy.pptx
Introduction to anatomy and physioligy.pptxMarbahunJalaKharbhih
 
Antisense oligonucleotides ppt.ppt ISF COLLEGE OF PARMACY
Antisense oligonucleotides ppt.ppt ISF COLLEGE OF PARMACYAntisense oligonucleotides ppt.ppt ISF COLLEGE OF PARMACY
Antisense oligonucleotides ppt.ppt ISF COLLEGE OF PARMACYISF COLLEGE OF PHARMACY
 
U_4.Medicinal Chemistry 3rd .B pharm 6th sem AKTU.Mansoor Ansari .pdf
U_4.Medicinal Chemistry 3rd .B pharm 6th sem AKTU.Mansoor Ansari .pdfU_4.Medicinal Chemistry 3rd .B pharm 6th sem AKTU.Mansoor Ansari .pdf
U_4.Medicinal Chemistry 3rd .B pharm 6th sem AKTU.Mansoor Ansari .pdfMansoor (Ansari Group of Institution)
 
RADIATION THERAPY IN BILIARY TRACT CANCER
RADIATION THERAPY IN BILIARY TRACT CANCERRADIATION THERAPY IN BILIARY TRACT CANCER
RADIATION THERAPY IN BILIARY TRACT CANCERKanhu Charan
 
Hydrocele and tumors of testis Introduction.pptx
Hydrocele and tumors of testis Introduction.pptxHydrocele and tumors of testis Introduction.pptx
Hydrocele and tumors of testis Introduction.pptxSizan Thapa
 
Physiology of Growth hormone and applied aspects 4.pptx
Physiology of Growth hormone and applied aspects 4.pptxPhysiology of Growth hormone and applied aspects 4.pptx
Physiology of Growth hormone and applied aspects 4.pptxSai Sailesh Kumar Goothy
 
Guía síndrome coronario agudo.pdf Guía síndrome coronario agudo.pdf
Guía síndrome coronario agudo.pdf Guía síndrome coronario agudo.pdfGuía síndrome coronario agudo.pdf Guía síndrome coronario agudo.pdf
Guía síndrome coronario agudo.pdf Guía síndrome coronario agudo.pdfJuniorAlexanderCasti
 

Recently uploaded (20)

Nerve Resources ESSER March2024. YouTube videos and Hnad SUrgery Education Mo...
Nerve Resources ESSER March2024. YouTube videos and Hnad SUrgery Education Mo...Nerve Resources ESSER March2024. YouTube videos and Hnad SUrgery Education Mo...
Nerve Resources ESSER March2024. YouTube videos and Hnad SUrgery Education Mo...
 
Yantropakaranani 2: Heating Devices used in Ayurveda
Yantropakaranani 2: Heating Devices used in AyurvedaYantropakaranani 2: Heating Devices used in Ayurveda
Yantropakaranani 2: Heating Devices used in Ayurveda
 
Anatomy and Histology of Skin(Dermis & Epidermis).pptx
Anatomy and Histology  of Skin(Dermis & Epidermis).pptxAnatomy and Histology  of Skin(Dermis & Epidermis).pptx
Anatomy and Histology of Skin(Dermis & Epidermis).pptx
 
Radicular cyst or periapical odontogenic cyst
Radicular cyst or periapical odontogenic cystRadicular cyst or periapical odontogenic cyst
Radicular cyst or periapical odontogenic cyst
 
asigmatic clock and fan .pdf
asigmatic clock and fan                .pdfasigmatic clock and fan                .pdf
asigmatic clock and fan .pdf
 
Let's Talk About It: Ovarian Cancer (Shifting Focus: The Relationship with Yo...
Let's Talk About It: Ovarian Cancer (Shifting Focus: The Relationship with Yo...Let's Talk About It: Ovarian Cancer (Shifting Focus: The Relationship with Yo...
Let's Talk About It: Ovarian Cancer (Shifting Focus: The Relationship with Yo...
 
INFECTIVE ENDOCARDITIS-BLOOD CULTURE NEG
INFECTIVE ENDOCARDITIS-BLOOD CULTURE NEGINFECTIVE ENDOCARDITIS-BLOOD CULTURE NEG
INFECTIVE ENDOCARDITIS-BLOOD CULTURE NEG
 
MICTURITION AND DEFECATION REFLEXES.pptx
MICTURITION AND DEFECATION REFLEXES.pptxMICTURITION AND DEFECATION REFLEXES.pptx
MICTURITION AND DEFECATION REFLEXES.pptx
 
RASASHALA IN ACCORDANCE WITH GMP....pptx
RASASHALA IN ACCORDANCE WITH GMP....pptxRASASHALA IN ACCORDANCE WITH GMP....pptx
RASASHALA IN ACCORDANCE WITH GMP....pptx
 
Gallstones (Cholelithiasis) Lifestyle, Risk factors, preventions.pdf
Gallstones (Cholelithiasis) Lifestyle, Risk factors, preventions.pdfGallstones (Cholelithiasis) Lifestyle, Risk factors, preventions.pdf
Gallstones (Cholelithiasis) Lifestyle, Risk factors, preventions.pdf
 
Yantra used in Rasashastra: Equipments and Machineries
Yantra used in Rasashastra: Equipments and MachineriesYantra used in Rasashastra: Equipments and Machineries
Yantra used in Rasashastra: Equipments and Machineries
 
Best neurologist in jalandhar Punjab India
Best neurologist in jalandhar Punjab IndiaBest neurologist in jalandhar Punjab India
Best neurologist in jalandhar Punjab India
 
Introduction to anatomy and physioligy.pptx
Introduction to anatomy and physioligy.pptxIntroduction to anatomy and physioligy.pptx
Introduction to anatomy and physioligy.pptx
 
Antisense oligonucleotides ppt.ppt ISF COLLEGE OF PARMACY
Antisense oligonucleotides ppt.ppt ISF COLLEGE OF PARMACYAntisense oligonucleotides ppt.ppt ISF COLLEGE OF PARMACY
Antisense oligonucleotides ppt.ppt ISF COLLEGE OF PARMACY
 
A Comprehensive Fatty Liver Program .pptx
A Comprehensive Fatty Liver Program .pptxA Comprehensive Fatty Liver Program .pptx
A Comprehensive Fatty Liver Program .pptx
 
U_4.Medicinal Chemistry 3rd .B pharm 6th sem AKTU.Mansoor Ansari .pdf
U_4.Medicinal Chemistry 3rd .B pharm 6th sem AKTU.Mansoor Ansari .pdfU_4.Medicinal Chemistry 3rd .B pharm 6th sem AKTU.Mansoor Ansari .pdf
U_4.Medicinal Chemistry 3rd .B pharm 6th sem AKTU.Mansoor Ansari .pdf
 
RADIATION THERAPY IN BILIARY TRACT CANCER
RADIATION THERAPY IN BILIARY TRACT CANCERRADIATION THERAPY IN BILIARY TRACT CANCER
RADIATION THERAPY IN BILIARY TRACT CANCER
 
Hydrocele and tumors of testis Introduction.pptx
Hydrocele and tumors of testis Introduction.pptxHydrocele and tumors of testis Introduction.pptx
Hydrocele and tumors of testis Introduction.pptx
 
Physiology of Growth hormone and applied aspects 4.pptx
Physiology of Growth hormone and applied aspects 4.pptxPhysiology of Growth hormone and applied aspects 4.pptx
Physiology of Growth hormone and applied aspects 4.pptx
 
Guía síndrome coronario agudo.pdf Guía síndrome coronario agudo.pdf
Guía síndrome coronario agudo.pdf Guía síndrome coronario agudo.pdfGuía síndrome coronario agudo.pdf Guía síndrome coronario agudo.pdf
Guía síndrome coronario agudo.pdf Guía síndrome coronario agudo.pdf
 

Anxiety Management

  • 3. Foundational concepts - External vs internal locus of control - certain levels of anxiety as healthy - goal healthy vs goal being normal - emotional self regulation
  • 4. Visual picture of Emotional Self Regulation
  • 6. Overview of Body, beliefs, behaviors Body- what is felt physically, Panic Attacks; symptoms
  • 7.  Palpitations, pounding heart, or accelerated heart rate  Sweating  Trembling or shaking  Sensations of shortness of breath or smothering  A feeling of choking  Chest pain or discomfort  Nausea or abdominal distress  Feeling dizzy, unsteady, lightheaded, or faint  Feelings of unreality (derealization) or being detached from oneself (depersonalization)  Fear of losing control or going crazy  Fear of dying  Numbness or tingling sensations (paresthesias)  Chills or hot flushes Panic attack physical symptoms (5 or more)
  • 8. Beliefs, Beliefs- always, never, failure Anxious about anxiety or “worry about worry”
  • 9. Behaviors- When Anxiety is driving the bus Avoidance behaviors- isolation, withdrawal Escape behaviors- chemical use, compulsive behaviors (OCD)
  • 10. Seeing The Big picture
  • 12. So how do we “throw the rope” or “build the ladder”  Even more importantly how do we climb up the rope or ladder? Take aways from Tiger example
  • 13. What we can learn from fun house mirrors..
  • 14. Brains are like fun house mirrors  The brain’s job is to have thoughts  Those thoughts are not always healthy and accurate  Our job as a healthy, emotionally self regulated individual is to determine is those thoughts are healthy for us and change them if they are not
  • 15. Cognitive Distortions aka Distorted thinking, self-defeating thoughts, automatic thinking patterns - Thought patterns that make complete sense to self; have unhealthy emotional and behavioral results - Thought/ behavioral pattern (expectations) based on history or experience - The meaning or sense (of whatever happened) we have created for ourselves - Like computer viruses running in the background of our mind
  • 16. Cognitive distortions Filtering (either the positive or the negative) Blocking out the negatives or positives of a situation. For instance, a person may pick out a single, unpleasant detail and dwell on it exclusively so that their vision of reality becomes darkened or distorted. Polarized Thinking (or “all or nothing”) In polarized thinking, things are either “all or nothing”. We have to be perfect or we’re a failure — there is no middle ground. You place people or situations in “either/or” categories, with no shades of gray or allowing for the complexity of most people and situations. If your performance falls short of perfect, you see yourself as a total failure. Overgeneralization. In this cognitive distortion, we come to a general conclusion based on a single incident or a single piece of evidence. If something bad happens only once, we expect it to happen over and over again. A person may see a single, unpleasant event as part of a never-ending pattern of defeat. Jumping to Conclusions. Without individuals saying so, we know what they are feeling and why they act the way they do. In particular, we are able to determine how people are feeling toward us. For example, a person may conclude that someone is reacting negatively toward them but doesn’t actually bother to find out if they are correct. Another example is a person may anticipate that things will turn out badly, and will feel convinced that their prediction is already an established fact.
  • 17. Catastrophizing. We expect disaster to strike, no matter what. We hear about a problem and use what if questions (e.g., “What if tragedy strikes?” “What if it happens to me?”). For example, a person might exaggerate the importance of insignificant events (such as their mistake, or someone else’s achievement). Or they may inappropriately shrink the magnitude of significant events until they appear tiny (for example, a person’s own desirable qualities or someone else’s imperfections). Personalization. Personalization is a distortion where a person believes that everything others do or say is some kind of direct, personal reaction to the person. We also compare ourselves to others trying to determine who is smarter, better looking, etc. A person engaging in personalization may also see themselves as the cause of some unhealthy external event for which they are not responsible. Control Fallacies. If we feel externally controlled, we see ourselves as helpless victims of fate. For example, “it is a bad day that is causing this”. The fallacy of internal control has us assuming responsibility for the pain and happiness of everyone around us. For example, “Why aren’t you happy? Is it because of something I did?” Fallacy of Fairness. We feel resentful because we think we know what is fair, but other people won’t agree with us. As our parents tell us when we’re growing up and something doesn’t go our way, “Life isn’t always fair.” People who go through life applying a measuring ruler against every situation judging its “fairness” will often feel badly and negative because of it. Because life isn’t “fair” — things will not always work out in your favor, even when you think they should.
  • 18. Blaming. We hold other people responsible for our pain, or take the other track and blame ourselves for every problem. For example, “Stop making me feel bad about myself!” Nobody can “make” us feel any particular way — only we have control over our own emotions and emotional reactions. Shoulds. We have a list of ironclad rules about how others and we should behave. People who break the rules make us angry, and we feel guilty when we violate these rules. A person may often believe they are trying to motivate themselves with shoulds and shouldn’ts, as if they have to be punished before they can do anything. For example, “I really should exercise. I shouldn’t be so lazy.” Musts and oughts are also offenders. The emotional consequence is guilt. When a person directs should statements toward others, they often feel anger, frustration and resentment. DON’T SHOULD ON YOURSELF Emotional Reasoning. We believe that what we feel must be true automatically. If we feel stupid and boring, then we must be stupid and boring. You assume that your unhealthy emotions reflect he way things really are — “I feel it, therefore it must be true.” (confusing feelings for facts). Labeling. We generalize one or two qualities into a negative global judgment. These are extreme forms of generalizing, and are also referred to as “labeling” and “mislabeling.” Instead of describing an error in context of a specific situation, a person will attach an unhealthy label to themselves. For example, they may say, “I’m a loser” in a situation where they failed at a specific task. When someone else’s behavior rubs a person the wrong way, they may attach an unhealthy label to him, such as “He’s a real jerk.”
  • 21. Building the tool set Needing a tool belt? -feeling overwhelmed, don’t know where to start Getting a tool belt- accepting need for change, increase self awareness Filling the tool belt- any and all coping skills, starts with making a list of any and all current tools
  • 22. Therapeutic Lifestyle Changes (TLCs)  Studied in connection to brain chemistry  “Neurotransmitters, hormones and the brain: How counselors can use these concepts in daily practice”.  Within six weeks significant changes in brain on chemical level
  • 23. ABCDE method A- Activating Event Original- Current- B- Belief System (cognitive distortion, meaning) C- Consequence (emotional result of belief- feelings) D- Dispute (reframing the distortion) E- Effective new thinking patterns/ evaluation
  • 24. Biblical look at cognitive distortions Romans 12:2 “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” Philippians 4:6-7 “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
  • 25. Formation and reframing of a few CDs All or nothing thinking- believing that there is no middle ground- I’m either all good or all bad, my day is either spectacular or terrible -often the result of parents who demonstrated this thinking pattern, coaching that failed to praise progress and only looked for results, feeling like the only way to get love was to earn it by being perfect etc Group work- example: saying and feeling that you had a terrible day “that was not even worth getting out of bed for” because.. A friend no showed for lunch… you got a test back with a lower score than you wanted… you lost your patience in the wal-mart shopping line and yelled at the cashier HOW DO YOU Reframe this?
  • 26. All or nothing thinking reframing..  Disputing (Creating Healthy Meaning): identify the progress, effort, aspects that go against the all or nothing thinking- ie- nothing ever goes right in my life- to identifying aspects that are good  Gratitude list daily  Identifying the gradient of a situation or an emotion
  • 27. Personalization- believing that everything others do or say is some kind of direct, personal reaction or attack to you. Can also be blaming self for some unhealthy external event for which they are not responsible. -often develops from emotional abuse in childhood/ toxic relationships as adult, or from death or divorce at young age- believed self was at fault Group Work: Example- feels “attacked by supervisor” when boss complains that there was no food at the meeting (note: two people were assigned to do this and did not), walk into lounge in residential hall and almost immediately three people leave-talking and laughing with each other as they do- believe “they hate me and are talking about me and left because I came into the room”
  • 28. Personalization reframing  Disputing (Creating Healthy Meaning): consider other reasons for people’s behaviors, counseling to identify emotional abuse, consider what would say to a child at that age of death or divorce
  • 29. Emotional reasoning- what we feel must be true automatically thinking that “if I feel an emotion it is the reality of the situation” -often develops when not encouraged to find healthy expression of emotions, poor emotional self- regulation Disputing (Creating Healthy Meaning): feelings are the result of my thinking patterns, what am I thinking to cause me to feel this way
  • 30. Run down of TLCs for Anxiety Management
  • 31. Acceptance Commitment Therapy Combines acceptance and mindfulness (what can anxiety teach us?  Blue Bird of happiness (seeking a vital and meaningful life)  Beach ball (observing feelings and thoughts)  Finger trap (struggling against feelings and thoughts trap self)  Glasses- perspective  Nike 123 (three most important things in our lives- take action) ACT: the live better series. Tom Lavin
  • 32. Progressive Muscular Relaxation  Multiple times daily  Use to reduce overall feelings of tension in body  Night for calming body for sleeping  General principle- create tension in muscle group- relax
  • 33. Grounding techniques (WS handout)  Great for keeping self in the moment (opposite of dissociation/ PTSD)  Best for panic attacks, worst of anxiety  ONLY use if safe around you (plane vs tiger example)  Great to build into life on a regular basis- mindfulness eating, walking etc  USE SIX SENSES for grounding (WS handout)
  • 34. Helping others  Encourage deep breathing, teach basics of PMR and grounding suggestions  Focus on thoughts behind the feelings- they will likely have limited insight into this  Once identify some of the thoughts (cognitive distortions) make sure to dispute and reframe the THOUGHTs and NOT the person (ie there may be another way to see that vs you are crazy! No one thinks like you do)  Encourage Healthy vs normal  Encourage concept of emotional self regulation- tool belt with coping skills (most will assume that they have to survive with whatever skills they currently have)  ACT in the image of the beach ball under water  TLCs- try to identify 3 (ie PMR, grounding-specifics, sleepo, deep breathing)  Remember- you don’t have to fix the anxiety- be a resource to point to counseling, TLCs they can do
  • 35. Good references Medical viewpoint I want to Change my Life Stress less Biblical viewpoint God will Make a Way ReNew PTSD PTSD sourcebook Seeking safety