The document discusses strategies for managing anxiety, including cognitive behavioral techniques. It explains that anxiety arises from worrying thoughts about potential threats and stresses the mind and body over long periods. Effective coping methods include challenging negative thought patterns, focusing on the present moment, using distraction, and engaging the five senses through soothing activities. The overall message is that anxiety can be reduced by shifting one's mindset and behaviors.

1. Living Free
Moving From Anxiety to Mastery
Presentation by Dr. Changaris

2. What is Anxiety?
 Fear: The feeling that happens when we are in actual danger.
Anxiety: The feelings and thoughts that occur when we are
worried about a difficult thing that “might” happen.
 Worries: Thoughts about bad things that “might happen.”
 Anything that makes us feel good, relaxed or happy helps us
move from stress back
to our “zone.”
 Stress: What happens when we have anxiety and worries for a
long time with out feeling good and relaxed.

3. Power of Play
A pioneer in research on play, Dr. Stuart
Brown says humor, games, roughhousing,
flirtation and fantasy are more than just
fun. Plenty of play in childhood makes for
happy, smart adults -- and keeping it up
can make us smarter at any age.
He started studying murders and found
the vital role of play in happiness!

4. Fight
Freeze Flight

5. Anxiety Lives in the Brain

6. Deficient prefrontal attentional control in late-life generalized anxiety disorder:
an fMRI investigation
R B Price, D A Eldreth and J Mohlman

7. Anxiety
How it works… Our rest system shuts down
and stress response kicks on.
We are too relaxed
even tiered.
Our minds go blank
and we feel helpless.

8. Anxiety is a
Sticky Gear
Shift!
Remember When
You Are Stuck to
Shift Gears!
It is good for the
body and the !

9. Cognitive Behavioral – Triad
Thoughts, Feelings and Behaviors.
Thoughts
Cognitions, Ideas, Beliefs,
Values
Behaviors
Feelings, Emotions
Actions or anything observable
from (Happy, Sad, Fear, Anger, Disgust,
the outside Surprise)

10. Negative Thought Cycle
Thought
“Something Bad Might Happen.”
Feeling
“Worried or Anxious.”
Behavior
“Avoid trying new things.”

11. Write Words to
Describe Anxiety on
the Lines and Draw a
Line to Where You
Feel Anxiety in Your
Body…
Anxiety ________________________
_____Tight Chest _____
Effects ________________________
________________________
________________________
Our _______Butterflies_____
________________________
________________________
Bodies ________________________
________________________
________________________
________________________
________________________
________________________
________________________
________________________
________________________

12. Rest/Digest - Fight/Flight

13. Herbert Benson, M.D.
founder of the Mind/Body Medical Institute a
Massachusetts General Hospital. Harvard Medical
School graduate.

14. Making the Most of
Positive Emotions a Three Step Plan
1. Do or remember an enjoyable or
funny event.
2. Notice how it makes you feel in your
body.
3. Take a moment and be grateful for
the good feeling.

15. Key Skills to Manage Anxiety
 Change the thought to change how you  Riding the wave: Emotions have a
beginning a middle and an end.
feel: How we think changes how we They do not last forever. You can
feel. Create a “new thought” be a good just ride the wave if you do the
coach or a cheerleader for yourself! Use emotion will end and you will feel
a coaching thought. better again!
 Distraction: Distract your self! Get
 Improve the moment you are in: Make your mind off the feelings.
the moment more tolerable. If life Distract with (activities,
hands you lemons make lemon-aid. If contributions, thoughts,
sensations, and emotions)
things are just going to be tuff, accept it
and make the best of it by doing one  Soothing in the five senses: Find an
thing to make yourself feel better! activity that makes you feel good
and do it! A good way to think of
one is use the “five senses rule.”
 Turning your mind: You can make the Think of one of your senses and
shift. If you are focusing on things that find an activity that would make
are worrying you turn your mind! Take you feel good.
control with using a tool or changing
your thoughts.