ANXIETY MANAGEMENT SKILLS
•Download as PPTX, PDF•
3 likes•2,195 views
The document outlines an anxiety management skills workshop. It discusses understanding and managing anxiety through practical tips and methods. These include recognizing anxiety versus stress, debunking anxiety myths, understanding the anxiety cycle, using mindfulness techniques like deep breathing, challenging rumination, speaking to oneself kindly, and accepting uncertainty. The workshop promotes managing anxiety through setting boundaries, interrupting negative thought patterns, focusing on the present moment, and practicing positive self-talk.
More Related Content
What's hot
What's hot (20)
Viewers also liked
Viewers also liked (14)
Similar to ANXIETY MANAGEMENT SKILLS
Similar to ANXIETY MANAGEMENT SKILLS (20)
ANXIETY MANAGEMENT SKILLS
- 2. KEY OBJECTIVES • TO UNDERSTAND STRESS vs ANXIETY • TO PROMOTE THE MANAGEMENT OF ANXIETY • ENCOURAGE THE USE OF PRACTICAL, USER-FRIENDLY METHODS/TIPS TO MANAGE ANXIETY
- 3. STRESS • STRESS IS ANY OUTSIDE FORCE OR EVENT THAT HAS AN EFFECT ON OUR BODY OR MIND. • IT IS A PHYSICAL MENTAL OR EMOTIONAL RESPONSE THAT CAUSES BODILY OR MENTAL TENSION
- 4. DEBUNKING ANXIETY • IT IS A NORMAL REACTION TO STRESSFUL SITUATIONS. • ANXIETY CAN BE USEFUL FOR EXAMPLE BEFORE A COMPETITION OR PRESENTATION OR A JOB INTERVIEW. • IT WILL INCREASE YOUR ALERTNESS AND PERFORMANCE. ANXIETY IN SITUATIONS OF REAL DANGER ENABLES INDIVIDUALS TO ACT QUICKLY TO WARD OFF/ESCAPE DANGER.
- 5. ANXIETY • SEVERE ANXIETY HOWEVER IS NOT USEFUL AND CAN DIMISH AN INDIVIDUAL’S CAPACITY TO TAKE IN NEW INFORMATION OR PLAN AN APPROPRIATE RESPONSE.
- 6. ANXIETY • IN THE WORKPLACE MAY PRODUCE THE FOLLOWING SYMPTOMS: – WORRYING – PERFORMANCE ANXIETY – PANIC – OBSESSIVE THINKING STYLES
- 7. ANXIETY • ANXIETY CAN BE UNDERSTOOD AS THE INABILITY TO ACCEPT UNCERTAINTY. • INDIVIDUALS AVOID CERTAIN SITUATIONS OR TASKS, IN AN ATTEMPT TO AVOID A NEGATIVE OUTCOME. • THEY PROCRASTINATE, REFUSE TO DELEGATE, DO EXCESSIVE CHECKING, AVOID SITUATIONS, CONSTANTLY SEEK REASSURANCE.
- 8. ANXIETY CYCLE • E+R=O (Event + Response=Outcome) • INTERRUPT THE CYCLE BY ACTIVELY CHANGING YOUR RESPONSE TO THE TRIGGERING EVENT WHICH WILL PRODUCE A DIFFERENT OUTCOME
- 10. STRESS BEAKER
- 11. STRESS BEAKER • Create & enforce realistic & healthy boundaries, so that you can get closer to the goal of managing your anxiety. • Leave enough room for the unexpected. • Watch for the rising fizz/gas of the soda to mitigate against overflow—learn to ask for help.
- 12. Rumination • UNHELPFUL THINKING HABITS E.G. NOTICING Failures BUT NOT SUCCESSES • REPEATEDLY BOTHERED BY A WORRY THOUGHT • RUMINATING DIMINISHES PROBLEM SOLVING CAPABILITIES • CAN CREATE A FEELING OF BEING STUCK
- 14. Interrupting rumination • ACCEPT THE THOUGHTS & RECORD THEM • RETURN TO IT AT A LATER TIME TO EVALUATE WHETHER WORRYING/RUMINATING ACCOMPLISHED ANYTHING. • RECOGNIZE THEY ARE PROBABLY NOT ACCURATE. • ALLOW THEM TO SUBSIDE.
- 15. TALK TO YOURSELF KINDLY • BE MINDFUL OF THE THINGS YOU SAY TO YOURSELF. • LIST & ACKNOWLEDGE POSITIVE QUALITIES ABOUT YOURSELF- CREATE A RECORD TO FILL YOUR PERSONAL BANK ACCOUNT-PBA • WHEN ANXIETY THREATENS TO TAKE OVER ASK YOURSELF “AM I MAKING MORE WITHDRAWALS THAN DEPOSITS IN MY PBA?”
- 16. POSITIVE QUALITIES • REMEMBER POSITIVE QUALITIES DOES NOT = PERFECTION. • INDULGE IN A LITTLE FISHING IF YOU FIND YOURSELF STUCK ON BEING ABLE TO FILL YOUR PBA. (ASK A FAMILY MEMBER OR CLOSE FRIEND WHAT THEY LIKE ABOUT YOU…FISH FOR COMPLIMENTS)
- 17. MINDFULNESS • MINDFULNESS IS BEING PRESENT, BEING AWARE OF WHAT YOU ARE THINKING AND FEELING IN YOUR BODY. • BEING AWARE OF THE HERE & NOW • BE AWARE OF YOUR BREATH AND USE IT TO REMAIN PRESENT • DISENGAGE FROM AUTO PILOT MODE
- 18. PRACTICE MINDFULNESS • NOTICE YOUR BREATHING WHEN YOU BECOME ANXIOUS SLOW IT DOWN AND NOTICE EACH BREATH THAT YOU INHALE AND EXHALE. THEN PRATICE DEEP BREATHING. ALLOWING YOUR BELLY TO PUSH OUT TO CAPACITY AS YOU INHALE, THEN DEFLATE AS AS YOU EXHALE. REPEAT A FEW TIMES • RECOGNISE HOW THAT MAKES YOU FEEL THEN RETURN TO THE SITUATION AT HAND WHEN YOU FEEL CALMER.
- 19. PRACTICE MINDFULNESS • LET GO OF THE NEED FOR A QUICK FIX BY SAYING SOMETHING TO HELP YOU LET GO SUCH AS “THIS IS ONLY ONE SCRIPT TO THE STORY & I CAN REWRITE IT AT ANY TIME” OR “THIS TOO SHALL PASS” • FOCUS ON ONE THING AT A TIME, FROM MOMENT TO MOMENT
- 20. RECOGNISE YOU ARE MORTAL • POSITIVITY TAKES PRACTICE, ‘BEING PRESENT’ TAKES PRACTICE • GIVE YOURSELF PERMISSION TO NOT HAVE IT ALL FIGURED OUT. • LEAVE ROOM FOR THE UNEXPECTED, AND UNCERTAINTY OF LIFE. • LIFE IS NOT MEANT TO BREAK US…WRITE A NEW SCRIPT EVERYDAY.
- 21. HOMEWORK • FIND AFFIRMATIONS TO FILL UP YOUR OWN PBA
Editor's Notes
- ANXIETY IS CAUSED BY FEAR WHICH IS A NATURAL REACTION BUILT INTO THE MIND-BODY SYSTEM TRIGGERED BY DANGER. WHEN THE DANGER PASSES THEN THE FEAR RESPONSES PASSES AS WELL. HOWEVER WHEN FEAR IS LEFT UNCHECKED AND SPREADS OUT INTO A GENERAL CONDITION THEN THIS BECOMES ANXIETY. TRIGGERS PRODUCE OVERREACTION.
- IF YOU ALWAYS LET YOUR EMOTIONS TAKE THE DRIVER’S SEAT THEN YOUR BODY WON’T REMEMBER TO CALM DOWN. WHEN FEAR IS ALLOWED TO ROAM FREE THE CYCLE CONTINUES. REMEMBER THAT THE BODY KNOWS HOW TO CLEAR ITSELF OF FEAR SO WE NEED TO ALLOW IT TO DO SO. WE NEED TO LEARN HOW TO STOP THE CYLCE OF TRAPPING US IN PANIC MODE. THIS QUICKLY DETERIORATES INTO OBSESSIVE THINKING RUNNING OR LOOPING ONE NEGATIVE OUTCOME AFTER THE OTHER. RATIONAL DECISIONS BECOME IMPOSSIBLE AND AS A RESULT THE FEAR TAKES OVER CREATING A BELIEVABLE SCRIPT OF WORRY, FAILURE, AVOIDANCE EVEN WHEN THE ACTUAL OUTCOME THAT WAS PREDICTED IS NOT REALISED OR REASONABLE. FOR EXAMPLE YOU FEEL THAT YOUR BOSS IS DEMANDING TOO MUCH IN ASKING FOR A REPORT TO BE PRESENTED IN THE MORNING AND YOU FORSEE COMPLETE DIASTER RESULTING IN A DEMOTION OR NO AMI OR LOSS OF POSITION EVEN BEFORE YOU HAVE BEGUN TO ATTEMPT TO COMPILE THE REPORT. PERCEPTION RULES, RATIONALITY IS NOT WHAT COUNTS HERE. IT’S WHAT YOU BELIEVE THAT ALWAYS MATTERS.
- PEOPLE USE SAFETY BEHAVIORS OR SUBTLE AVOIDANCE TO HELP COPE WITH ANXIETY WHICH CAN CONTRIBUTE TO ANXIETY. THEY RELY ON MEDICATION, SECURITY OF MOBILE PHONE OR MAKING SURE YOU HAVE SOMEONE WITH YOU SO CREATING A CRUTCH RATHER THAN FACE THE FEAR. THIS CREATES BIGGER ISSUES IN THE LONG TERM AS YOU BECOME MORE UNWILLING TO CONFRONT ANXIETY. FOR EG. IF YOU PUT OFF A PROJECT YOU ALLEVIATE TH ESHORT TERM ANXIETY BUT CREATE LARGER ISSUES AS THE DEADLINE CLOSES IN.
- If you keeping adding to the cup it will overflow and so if we don’t learn self care in order to manage our anxiety and stress then we will also overflow, and become overwhelmed. Self-care means adopting & maintaining a balanced diet, regular exercise (walking counts) as this has been scientifically shown to release endorphins- happy emotions- in the brain, and get sufficient sleep.
- THE ACT OF WRITING OR LISTING THINGS CAN BE THERAPEUTIC…LIKE A BRAIN DUMP. WHEN WE CAN SEE IN PRINT OUR THOUGHTS SOMETIMES THE UNREALISTIC NATURE OF IT BECOMES MORE EVIDENT. AFTER A FEW TIMES OF DOING THIS YOU MAY EVEN BEGIN TO SEE WHAT YOUR TRIGGERS ARE. KNOWING THIS CAN ENABLE ACTION TO CHANGE THE RESPONSE TO IT ONCE WE RECOGNISE THAT THIS SETS OFF A CYCLE OF RUMINATION & ANXIETY.
- WHEN WE NOTICE SOMETHING IMPORTANT THAT WE NEED TO REMEMBER WE WRITE IT DOWN. IN THE SAME WAY WE SHOULD KEEP A RECORD OF OUR POSITIVE QUALITIES MAKE THAT A PRIORITY FOR OUR MINDS TO HAVE SOMETHING POSITIVE TO REFILL ON WHEN WE DEPLETE IT WITH NEGATIVE THOUGHTS. A SYSTEM OF WITHDRAWALS AND DEPOSITS. BE MINDFUL OF NEGATIVE TALK OR SELF-EVALUATIONS AND SHELVE THEM THIS IS NOT THEIR TIME SO DON’T DISCOUNT OR MINIMISE ANYTHING. NO ONE HAS TO SEE YOUR RECORD SO BE HONEST WITH HOW YOUR SELF-EVALUATION.