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Anxiety management strategies
- 1. Anxiety Management Strategies Dr. Suresh Kumar Murugesan PhD Yellow Pond
- 2. About the Presenter ● Dr.Suresh Kumar Murugesan is the Founders of Yellow Pond Counselling Centre ● Specialised in Research and Positive Psychology Yellow Pond
- 3. Disclaimer ● This presentation is prepared for learning purpose only and all the images used in this presentation are taken from google image search. ● Due recognition was given to all the material collected from the various sources. ● Any name or reference is missed kindly bring it to the notice of the presenter for inclusion. ● Email - sureshkumar800@yahoo.com Thank you Yellow Pond
- 4. Anxiety Anxiety is our body’s physical response to threats Yellow Pond
- 5. Covid 19 and Anxiety Source: https://www.healio.com/news/primary-care/20200625/depression-anxiety-rates-increase-among-pregnant-women-new-mothers-during-pandemic Yellow Pond
- 6. Anxiety Intense, excessive and persistent worry and fear about everyday situations is known as anxiety. ● Fast heart rate, ● rapid breathing, ● sweating and ● feeling tired Yellow Pond
- 8. Deep Breathing / Slow Breathing Yellow Pond
- 9. Make a Plan and Practice Yellow Pond
- 22. Talking to a friend Yellow Pond
- 23. Laughing loudly watching humour shows Yellow Pond
- 25. Get involved. Volunteer or find way to be active Yellow Pond
- 28. Diverting our attention to pleasure giving things Yellow Pond
- 30. Meditate for 2 minutes Yellow Pond
- 34. Practice positive affirmations for anxiety Yellow Pond
- 36. Changing the Environment or Place Yellow Pond
- 37. Talk to a right person to get help Yellow Pond
- 39. Limit alcohol and caffeine Yellow Pond
- 40. Count to 10 slowly Yellow Pond
- 41. Accept that you cannot control everything Yellow Pond
- 42. Maintain a positive attitude Yellow Pond
- 44. Write down the thought Yellow Pond
- 45. Learning to be assertive Yellow Pond
- 47. Do a daily or routine meditation support groups Yellow Pond
- 51. Limit exposure of more information Yellow Pond
- 52. Eat healthy food and follow diet Yellow Pond
- 55. Anxiety Management Strategies ● Deep Breathing / Slow Breathing ● Make a Plan and Practice ● Time Management ● Progressive Muscle relaxation ● Challenging Self Talk ● Plan worry time ● Mindfulness practice ● Visual Imagery technique ● Listening to music ● Exercise ● Play interesting games ● Jogging ● Going for a brisk walk, ● Relaxing in the beach side, ● Talking to friends, ● Laughing loudly watching humour shows , ● Preparing well for the event, ● Getting expert opinion ● Get involved. Volunteer or find way to be active ● Practice Thought stopping, ● Disputing and restructuring ● Diverting our attention to pleasant giving things ● Seeing the nature ● Meditate for 2 minutes ● Reciting Mantras ● Reading Spiritual books ● Anxiety Awareness Training ● Positive affirmation ● Accepting reality ● Changing the Environment or Place ● Talk to a right person to get help ● Get enough sleep ● Limit alcohol and caffeine ● Count to 10 slowly ● Accept that you cannot control everything ● Maintain a positive attitude ● Use aromatherapy ● Write down the thought ● learning to be assertive ● building self-esteem ● Do a daily or routine meditation ● support groups ● Reduce overactivity ● Get more organised ● Limit exposure more information ● Eat healthy food and follow diet ● Guided Imagery ● Lifestyle Change Yellow Pond
- 56. Contributors (Anxiety Management Strategies) ● Mr.Mahadevan ● Ms. Ponmalar ● Mr.Sankara Narayanan ● Ms.Sangeetha ● Mr.Arputhanesan ● Dr. Shanthi Kannan ● Ms.Induja ● Dr.Mahadevan ● Ms.Sheeladevi ● Dr.Subasree ● Ms.Gani Munnisa Banu ● Ms.Soujanya ● Dr.Saleem Akbar ● Ms.Akshaya Lakshmi ● Ms.Bharathi ● Ms.Madhavi ● Dr. Manju Sasikumar ● Ms.Vishalakshi ● Ms.Subhashree Yellow Pond
- 57. 50 Anxiety Relief Techniques Yellow Pond
- 58. Anxiety Management Strategies 1. Take a slow breath. Continue slow breathing for 3 minutes. 2. Drop your shoulders and do a gentle neck roll. 3. State the emotions you’re feeling as words, e.g., “I feel angry and worried right now.” (Aloud, but to yourself.) 4. Massage your hand, which will activate oxytocin. 5. Put something that’s out of place in its place. (Physical order often helps us feel a sense of mental order.) 6. Take a day trip somewhere with natural beauty. 7. Ask yourself, “What’s the worst that could happen?” Then, ask yourself, “How would I cope if that happened?” Now, answer those questions. 8. Take a break from actively working on solving a problem and allow your mind to keep processing the problem in the background. 9. Take a bath. 10. Forgive yourself for not foreseeing a problem that occurred. 1. Throw out something from your bathroom. (The order principle again.) 2. Take a break from watching the news or reading newspapers. 3. Make a phone call you’ve been putting off. 4. Write an email you’ve been putting off. 5. Take another type of action on something you’ve been putting off. 6. Throw something out of your fridge. 7. Try a guided mindfulness meditation. (Use Google to identify free resources; there are some good ones out there.) 8. Take a break from researching a topic you’ve been over-researching. 9. Cuddle a baby or a pet. 10. If a mistake you’ve made is bothering you, make an action plan for how you won’t repeat it in the future. Write three brief bullet points. 11. Ask yourself if you’re jumping to conclusions. For example, if you’re worried someone is very annoyed with you, do you know for sure this is the case—or are you jumping to conclusions? 1. Ask yourself if you’re catastrophizing, i.e., thinking that something would be a disaster, when it might be unpleasant but not necessarily catastrophic. 2. Forgive yourself for not handing a situation in an ideal way, including interpersonal situations. What’s the best thing you can do to move forward in a positive way now? 3. If someone else’s behavior has triggered anxiety for you, try accepting that you may never know the complete reason and background behind the person’s behavior. 4. Recognize if your anxiety is being caused by someone suggesting a change or change of plans. Understand if you tend to react to changes or unexpected events as if they are threats. 5. Accept that there is a gap between your real self and your ideal self. (This is the case for pretty much everybody.) 6. Question your social comparisons. For example, is comparing yourself only to the most successful person you know very fair or representative? Yellow Pond
- 59. Anxiety Management Strategies 1. Think about what’s going right in your life. Thinking about the positive doesn’t always work when you’re anxious, but it can help if anxiety has caused your thinking to become lopsided or is obscuring the big picture. 2. Scratch something off your to-do list for the day, either by getting it done or just deciding not to do that task today. 3. Ask a friend or colleague to tell you about something they’ve felt nervous about in the past, and to tell you what happened. 4. If you’re nervous about an upcoming test, try these quick tips for dealing with test anxiety. 5. Do a task 25 percent more slowly than usual. Allow yourself to savor not rushing. 6. Check if you’re falling into any of these thinking traps. 7. Try gentle distraction; find something you want to pay attention to. The key to successful use of distraction when you’re anxious is to be patient with yourself if you find you’re still experiencing intrusive thoughts. 8. Go to a yoga class, or do a couple of yoga poses in the comfort of your home or office. 9. Get a second opinion from someone you trust. Aim to get their real opinion rather than just reassurance seeking. 1. Allow yourself to do things you enjoy or that don’t stress you out, while you’re waiting for your anxious feelings to naturally calm down. 2. Go for a run. 3. Find something on YouTube that makes you laugh out loud. 4. Lightly run one or two fingers over your lips. This will stimulate the parasympathetic fibers in your lips, which will help you feel calmer. 5. Look back on the anxiety-provoking situation you’re in from a time point in the future, e.g., six months from now. Does the problem seem smaller when you view it from further away? 6. Imagine how you’d cope if your “worst nightmare” happened, e.g., your partner left you, you got fired, or you developed a health problem. What practical steps would you take? What social support would you use? Mentally confronting your worst fear can be very useful for reducing anxiety. 7. Call or email a friend you haven't talked to in awhile. 1. If you’re imagining a negative outcome to something you’re considering doing, also try imaging a positive outcome. 2. If you rarely back out of commitments and feel overwhelmed by your to-do list, try giving yourself permission to say you can no longer do something you’ve previously agreed to do. 3. Do any two-minute jobs that have been hanging around on your to-do list. It’ll help clear your mental space. 4. Jot down three things you worried about in the past that didn't come to pass. 5. Jot down three things you worried about in the past that did occur, but weren't nearly as bad as you imagined. 6. Do a form of exercise you haven't done in the last six months. 7. Allow time to pass. Often, the best thing to do to reduce anxiety is just to allow time to pass, without doing the types of activities that increase anxiety.
- 60. Take a slow breath. Continue slow breathing for 3 minutes. Yellow Pond
- 61. Drop the shoulders and do a gentle neck roll Yellow Pond
- 62. State the emotions you’re feeling as words, e.g., “I feel angry and worried right now.” (Aloud, but to yourself.) Yellow Pond
- 63. Massage your hand, which will activate oxytocin. Yellow Pond
- 64. Put something that’s out of place in its place. (Physical order often helps us feel a sense of mental order.) Yellow Pond
- 65. Take a day trip somewhere with natural beauty. Yellow Pond
- 66. Ask yourself, “What’s the worst that could happen?” Then, ask yourself, “How would I cope if that happened?” Now, answer those questions. Yellow Pond
- 67. Take a break from actively working on solving a problem and allow mind to keep processing the problem in the background. Yellow Pond
- 69. Forgive yourself for not foreseeing a problem that occurred Yellow Pond
- 71. Take a break from watching the news or reading newspapers Yellow Pond
- 72. Make a phone call have been putting off Yellow Pond
- 73. Write an email have been putting off Yellow Pond
- 74. Take another type of action on something have been putting off. Yellow Pond
- 75. Throw something out of fridge Yellow Pond
- 76. Anxiety Management Strategies 1. Take a slow breath. Continue slow breathing for 3 minutes. 2. Drop your shoulders and do a gentle neck roll. 3. State the emotions you’re feeling as words, e.g., “I feel angry and worried right now.” (Aloud, but to yourself.) 4. Massage your hand, which will activate oxytocin. 5. Put something that’s out of place in its place. (Physical order often helps us feel a sense of mental order.) 6. Take a day trip somewhere with natural beauty. 7. Ask yourself, “What’s the worst that could happen?” Then, ask yourself, “How would I cope if that happened?” Now, answer those questions. 8. Take a break from actively working on solving a problem and allow your mind to keep processing the problem in the background. 9. Take a bath. 10. Forgive yourself for not foreseeing a problem that occurred. 1. Throw out something from your bathroom. (The order principle again.) 2. Take a break from watching the news or reading newspapers. 3. Make a phone call you’ve been putting off. 4. Write an email you’ve been putting off. 5. Take another type of action on something you’ve been putting off. 6. Throw something out of your fridge. 7. Try a guided mindfulness meditation. (Use Google to identify free resources; there are some good ones out there.) 8. Take a break from researching a topic you’ve been over-researching. 9. Cuddle a baby or a pet. 10. If a mistake you’ve made is bothering you, make an action plan for how you won’t repeat it in the future. Write three brief bullet points. 11. Ask yourself if you’re jumping to conclusions. For example, if you’re worried someone is very annoyed with you, do you know for sure this is the case—or are you jumping to conclusions? 1. Ask yourself if you’re catastrophizing, i.e., thinking that something would be a disaster, when it might be unpleasant but not necessarily catastrophic. 2. Forgive yourself for not handing a situation in an ideal way, including interpersonal situations. What’s the best thing you can do to move forward in a positive way now? 3. If someone else’s behavior has triggered anxiety for you, try accepting that you may never know the complete reason and background behind the person’s behavior. 4. Recognize if your anxiety is being caused by someone suggesting a change or change of plans. Understand if you tend to react to changes or unexpected events as if they are threats. 5. Accept that there is a gap between your real self and your ideal self. (This is the case for pretty much everybody.) 6. Question your social comparisons. For example, is comparing yourself only to the most successful person you know very fair or representative? Yellow Pond
- 77. References ● https://www.psychotherapynetworker.org/magazine/article/774/10-best-ever-anxiety-management-techniques ● https://www.beyondblue.org.au/the-facts/anxiety/treatments-for-anxiety/anxiety-management-strategies ● https://adaa.org/tips ● https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety#How-I-Cope:-Larzs-Depression-and-Anxi ety-Story ● https://www.psychologytoday.com/us/blog/in-practice/201503/50-strategies-beat-anxiety ● https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/anxiety-treatment-options ● https://www.anu.edu.au/students/health-safety-wellbeing/feeling-well/anxiety-management-the-10-best-anxiety-techn iques ● https://www.mindtools.com/pages/article/dealing-with-anxiety.htm ● https://www.webmd.com/anxiety-panic/anxiety-tips#1 ● https://www.medicalnewstoday.com/articles/how-to-cope-with-anxiety Yellow Pond