Anxiety ReducingYour Tuesday, November 2,
2010

ANXIETY
Tuesday, November 2, 2010

ANXIETY What is it? Tuesday,
November 2, 2010

To Some It Can Be
Tuesday, November 2, 2010

The feeling you get when
you have to give a speech Tuesday, November 2, 2010

The FeelingYou Get WhenYou are
in a Crowded Place or when you’re stuck in a crowded space Tuesday, November 2, 2010

It may be every morning
when you get up Tuesday, November 2, 2010

For some, the thing that
gets in the way of their daily life Tuesday, November 2, 2010

For some, the thing that
gets in the way of their daily lifeAnxiety Tuesday, November 2, 2010

According to experts, anxiety is
described as Tuesday, November 2, 2010

Distress or uneasiness caused by
fear of danger or misfortune as well as excessive worry. Tuesday, November 2, 2010

People can develop anxiety as
a result of genetics or the way that they were raised. Tuesday, November 2, 2010

Anxiety may have developed as
a result of traumatic situations that haven’t been dealt with. Tuesday, November 2, 2010

You might feel anxiety when
facing a new or stressful situation. Tuesday, November 2, 2010

In addition, when you are
experiencing anxiety you probably notice some of the following things happening in your body: Tuesday, November 2, 2010

Tuesday, November 2, 2010

Palpitations
Tuesday, November 2, 2010

Palpitations Dizziness Tuesday, November 2,
2010

Sweating Palpitations Dizziness Tuesday, November
2, 2010

Trembling Sweating Palpitations Dizziness Tuesday,
November 2, 2010

Trembling Sweating Palpitations Difficulty breathing
Dizziness Tuesday, November 2, 2010

Trembling Sweating Palpitations Difficulty breathing
Hot or cold flashes Dizziness Tuesday, November 2, 2010

Trembling Sweating Palpitations Difficulty breathing
Hot or cold flashes Dizziness Chest Pains Tuesday, November 2, 2010

Trembling Sweating Palpitations Difficulty breathing
Fuzziness Hot or cold flashes Dizziness Chest Pains Tuesday, November 2, 2010

This seems like a pretty
irritating and pointless thing to happen, but Tuesday, November 2, 2010

a little bit of anxiety
is normal and can actually be helpful by signaling danger. Tuesday, November 2, 2010

For example if you see
a charging bear the feelings that your body would have actually signal danger and get you moving. Tuesday, November 2, 2010

However, anxiety sufferers experience symptoms
even in situations that aren’t really dangerous. Tuesday, November 2, 2010

However, anxiety sufferers experience symptoms
even in situations that aren’t really dangerous. Tuesday, November 2, 2010

When anxiety takes place, your
body is getting ready to fight against a perceived threat. Tuesday, November 2, 2010

If this happens often Tuesday,
November 2, 2010

it can make even daily
activities difficult Tuesday, November 2, 2010

But the good news is
if you struggle with anxiety, Tuesday, November 2, 2010

there are things that you
can do to decrease it. Tuesday, November 2, 2010

Like a toolbar on a
computer screen, you have several options to help you in this process. Tuesday, November 2, 2010

Your first piece focuses on
changing your brain chemistry. Tuesday, November 2, 2010

The goal here is to
change your brain from a negative one Tuesday, November 2, 2010

To a positive one Tuesday,
November 2, 2010

Because
Tuesday, November 2, 2010

Negative Thoughts Are Like Dumping
Toxins IntoYour Body negative thoughts release toxins into your body. Tuesday, November 2, 2010

Positive thoughts release positive chemicals
through the body. Tuesday, November 2, 2010

Positive thoughts release positive chemicals
through the body. Tuesday, November 2, 2010

Positive thoughts release positive chemicals
through the body. Tuesday, November 2, 2010

Also, negative thoughts produce more
anxiety which starts the cycle all over again. Tuesday, November 2, 2010

So start changing your thinking
from negative to positive by controlling your ruminating thoughts. Tuesday, November 2, 2010

Ruminating is thinking the same
thing over and over again and ending up getting nowhere. Tuesday, November 2, 2010

This can quickly lead to
your thoughts becoming Tuesday, November 2, 2010

Out of Proportion and getting
you stuck and fearful, producing more anxiety Tuesday, November 2, 2010

Start replacing those ruminating thoughts
with positive ones and begin to break the cycle. Tuesday, November 2, 2010

Another positive step is changing
your self-talk. Tuesday, November 2, 2010

This is trying to look
for the positive things in your life. Like this: Tuesday, November 2, 2010

This is horrible. I can’t
speak in front of all these people Tuesday, November 2, 2010

This is horrible. I can’t
speak in front of all these people try changing this to: Tuesday, November 2, 2010

This is is going to
be a good experience. I can do this. Tuesday, November 2, 2010

This actually starts to change
the way your brain and body react to situations by seeing them as non- threatening. Tuesday, November 2, 2010

The next pieces require you
to be a little more in-depth. They have to do with talking things out and writing them down. Tuesday, November 2, 2010

Develop a clear story of
your past experiences with anxiety as well as things that currently make you feel anxious. Tuesday, November 2, 2010

This helps your brain’s experience
side connect with its descriptive side. Tuesday, November 2, 2010

You can develop your story
by talking to a trusted friend or professional. Tuesday, November 2, 2010

The second piece to this
section is changing your emotions about events. Try this exercise. Tuesday, November 2, 2010

1.Write down activating event Sue
ignored me Tuesday, November 2, 2010

2.Write your belief about activating
event Sue hates me. There is something wrong with me Tuesday, November 2, 2010

3.Write down the emotion I
feel sad about this Tuesday, November 2, 2010

4. Dispute this belief This
thought is not helping me and this event does not mean there is something wrong with me Tuesday, November 2, 2010

This process helps you change
your belief about what is threatening and helps to limit your anxiety in the future. Tuesday, November 2, 2010

Another piece deals with targeting
your body’s responses to anxiety Tuesday, November 2, 2010

This can start with relaxation
exercises. Tuesday, November 2, 2010

Relaxation exercises such as breathing
slowly and relaxing your muscles can help calm your body’s anxiety symptoms. Tuesday, November 2, 2010

Training your body to relax
is like developing a muscle. It takes some time. Tuesday, November 2, 2010

The more practice you get
relaxing, the better. It is also important to take care of yourself. Tuesday, November 2, 2010

The more practice you get
relaxing, the better. It is also important to take care of yourself. Tuesday, November 2, 2010

The more practice you get
relaxing, the better. It is also important to take care of yourself. Tuesday, November 2, 2010

Make sure you get regular
exercise and enough sleep Tuesday, November 2, 2010

This can help get your
body to a relaxed state as well as lower symptoms in the future. Tuesday, November 2, 2010

Also make sure to eat
healthy because Tuesday, November 2, 2010

eating a well balanced diet
and avoiding sugar and caffeine can also help control your anxiety. Tuesday, November 2, 2010

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. Tuesday, November 2, 2010

So what can I do
now if I need immediate relief? Tuesday, November 2, 2010

Start by slowing down your
breathing. Tuesday, November 2, 2010

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 Tuesday, November 2, 2010

Another idea is to try
to Tuesday, November 2, 2010

Focus on: Tuesday, November 2,
2010

Something else Tuesday, November 2,
2010

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. Tuesday, November 2, 2010

You might also want to
talk to your doctor or see a therapist or get some medication. Tuesday, November 2, 2010

Enjoy your life Tuesday, November
2, 2010

But keep a little anxious
energy around, Tuesday, November 2, 2010

In case you really do
encounter a bear! Tuesday, November 2, 2010

Special Thanks to CAFA for
help with the content: www.cafaweb.com/ and to Sandy Silverthorne for illustrations www.sandysilverthorne.com For More Resources on Anxiety: http://www.amenclinics.com/ http://www.amazon.com/Mastery-Your-Anxiety-Panic- Treatments/dp/0195311353 Tuesday, November 2, 2010

bear background: BEAR IN LAKE
Ron Davey | Dreamstime.com http://www.dreamstime.com/stock-photos-bear-in-lake-rimagefree1210520-resi2610401 two chairs background: LAZY AT THE BEACH Gina Smith | Dreamstime.com http://www.dreamstime.com/stock-images-lazy-at-the-beach-rimagefree814013-resi2610401 beach:SEA BEACH BACKGROUND Banol2007 | Dreamstime.comhttp://www.dreamstime.com/stock-photography-sea-beach-background-rimagefree5487078-resi2610401 track: RUNNING GIRL Serghei Starus | Dreamstime.com http://www.dreamstime.com/free-stock-image-running-girl-rimagefree2231711-resi2610401 doctor: MALE DOCTOR OR NURSE 5 Ken Hurst | Dreamstime.comhttp://www.dreamstime.com/free-stock-photo-male-doctor-or-nurse-5-rimagefree983365-resi2610401 Photo Credits Content Credits Negative thoughts release toxins into your body: Dr.Amen Writing down activating event and beliefs:Albert Ellis and RET Therapy Tuesday, November 2, 2010