Grad Minds Workshop: Embracing Changes, Managing Anxiety, Returning to a "Norm"

1. Embracing Change: Managing Anxiety,
Returning to "a Norm"
with Vivian Zhang
Grad Minds

3. What has changed for you
during the pandemic?

5. Why is returning to “a norm” during
the pandemic so stressful?

6. Stress is our body responding to the
demands and changes that happen over a
period of time

9. stress

10. expectations
reality stress

11. Expectation
2 weeks later
COVID
Reality

12. COVID

17. Connection: social, emotional
Activities: exercise, hobbies
Sleep
Eating

18. Connection: Activities:
Sleep: Eating:

19. What helps you feel connected (to others,
to yourself)?

20. Connection: Activities:
Sleep: Eating:

21. What is a hobby you like to do?

22. How do you get your body moving?

23. Connection: Activities:
Sleep: Eating:

24. How much sleep have you been getting?

25. How much sleep do you need to feel
recharged?

26. Connection: Activities:
Sleep: Eating:

27. What’s the best meal you’ve had lately?

28. What does your body need in order to feel
energized?

30. How are we doing so far?

31. stress

32. Anxiety is our body’s response to
perceived stress and threat.
It’s a future oriented feeling of fear or dread
towards “what’s going to come next?”.

33. What’s “normal” anyways?
When it comes to managing anxiety,
“normal” requires finding a sense of safety
and comfort amidst the uncertainty

34. Help our body get back into a state of
balance and feeling safe by using this
TIPP

35. Temperature
I
P
P
Adopted from Marsha Linehan DBT Manual

37. Temperature
Intense exercise
P
P
Adopted from Marsha Linehan DBT Manual

38. What are some ways you move at home?

39. Temperature
Intense exercise
Paced breathing
P
Adopted from Marsha Linehan DBT Manual

41. Temperature
Intense exercise
Paced breathing
Progressive muscle relaxation
Adopted from Marsha Linehan DBT Manual

42. - Stress
- Reality versus expectations
- CASE to check our battery and manage stress
- Anxiety as perceived threat and stress
- TIPP to manage immediate feelings of anxiety

44. Thank you!
Get in touch: vivian.therapy@gmail.com