This slide set goes through the difference between stress and anxiety and provides tools and tips for coping with stress and anxiety. It is part of a free workshop series.

1. Stress and Anxiety
Workshop
Welcome to the…..
with Dr. Kristin Palmer

2. Format for today’s workshop
● Housekeeping
● Introductions
● Tools and templates
● Follow up email with slides and survey

3. HOUSEKEEPING
You’ll get the
slides via email
Please provide
feedback in the
survey
Please mute
when not
speaking
On or off
camera is
a-ok
This is a safe place

4. Dr. Kristin Palmer
CEO, Life Coach, Builder, Woman who gets stuff done, Crusader for Improving the World through Education.

6. My son has anxiety, OCD, and catatonia.
COVID sucks, but you knew that already.

8. Put one foot in front of the other.
https://www.youtube.com/watch?v=OORsz2d1H7s

10. or FREEZE

11. Needing coping skills is not a sign of
weakness or mental illness. Lily Tomlin
once said, “Reality is the leading cause of
stress amongst those in touch with it.”
- Faith Harper

12. What to do?
1. Be nice to yourself
2. Eat nutritious meals
3. Sleep
4. Exercise
5. Make time to unwind
6. Avoid alcohol, caffeine,
smoking, and drugs

13. “The truth is that it’s what we say to
ourselves in response to any particular
situation that mainly determines our
mood and feelings.”
- Edmund Bourne

14. What if….
I lose my job
this plane crashes
I mess up that presentation
my elderly parents catch COVID

15. Challenge Catastrophizing
1. Identify the distorted thought.
2. Question its validity.
3. Replace it with more realistic thoughts.

16. https://www.positiveintelligence.com/

21. Soothing Pod

24. Relaxation is a skill.
With more practice, you improve.

25. https://www.etsy.com/listing/961931301/kids-calm-tools-poster-adult-calming

27. A Coping Toolbox
Stuffed Animal
Playing Cards
Blanket
Photo of Loved Ones
Aromatherapy Oils
Stress Ball
Journal
Crafts
Nourishment

28. Kristin’s
Coping
Toolbox
I do this now I have this but not yet Maybe I should try these
Baths with Epsom salts Weighted blanket Massage
Aromatherapy Delete social media Yoga
Breathing Email checking times Tennis class
Reading books Quitting stuff Knitting
YouTube escapism Getting off OCD groups Ceramics
Movies Finding catatonia groups Painting/art supplies
Noise cancelling headphones Connecting with Marie’s sister Affirmations
Cozy sleeping bag Pedicure Acupuncture
Sudoku puzzles Face masks Prayer
Petting dog/cat Meditation practice Family calls
Spending time with hubby Tennis lessons Dr. Lion (lovey)
One foot in front of the other…. Walking/run group Journalling
Morning routine Strength training
Cleaning

29. https://www.etsy.com/listing/1172814639/self-care-checklist-daily-affirmations

30. If You Have 1 Minute = Calming Activities to Practice
1. Count the color. Pick a color, look for it around you then imagine things that color.
2. Slowly use your one hand to rub the fingertips of your other hand.
3. Power Pose. Super Hero Pose. Hold it for 30 seconds.
4. Stand tall. Ground your feet. Shoulders back. Breathe deep into your chest.
5. Write down what is worrying you. Now rip it up.
6. Breathe. Countdown from 10 taking a deep breath after each number.
7. Focus on one thing completely for a minute. Use your senses.
8. Do the senses exercise - 5 things you see, 4 things you touch, 3 things you hear, etc.
9. Square breath - in, 2, 3, 4, hold, 2, 3, 4, out, 2, 3, 4, hold, 2, 3, 4.
10. High Five yourself in a mirror ten times. Smile. Be nice to yourself.

31. ANXIETY

32. Some Advice from the Internet for Managing Anxiety Symptoms
Rapid heartbeat
● Run on the spot or up and down stairs for 1 minute then 1 minute break. Do this
sequence 8 times.
Breathlessness or smothering feeling
● Hold breath for 30 seconds, then breath normally for 30 seconds. Do this 15 times.
Dizzy or lightheadedness
● Shake head from side to side for 30 seconds, then 30 second break. Repeat 15 times.
Trembling or shaking
● Either tense all your muscles or hold a plank pose for 1 minute. Rest 1 minute.
Repeat 8 times.

35. Neutrality
Three different people approach an elevator….
I ride this every day, I’m terrified, I’m so excited
The elevator is actually neutral. It’s how we perceive it.

39. When I perceive a neutral thing in a
special way believing I must control it
in order to make it perfect otherwise I
can't handle it and that is just the way
it should be.

41. Exposure and
Desensitization
This is a tool. It isn’t appropriate for every anxiety. Best done with a therapist.

42. Exposure
The more we do something we are afraid/anxious to do, the less we are afraid/anxious.
● Do I know what is triggering my anxiety?
● Is there something that I am avoiding because of my anxiety?
● Can I use exposure to ease my anxiety?

43. Desensitization
Our amygdala learns that something is not dangerous, through experience.
● Give it time. This is also called habituation. Retrain the amygdala so it knows the
situation is not dangerous and to not produce anxiety.
● Over time we can train our brain to be less sensitive to certain anxiety triggers.

44. SUDS scale
SUDS is the Subjective Units of Distress Scale
Rating anxiety helps to benchmark where you are, provides measures to understand
change in response, and is a tool to set goals for where you want to be.
● 0 = no anxiety at all, completely call
● 3 = some anxiety, but manageable
● 5 = getting tough, won’t want to have it all the time
● 7-8 = severe anxiety that interferes with daily life
● 10 = worst anxiety you’ve ever felt

45. Desensitization Exercise:
What are some things you’ve become less sensitive to so they no longer bring you anxiety? Driving a car,
air travel, roller coasters, etc… Write down things that you’ve become habituated to through exposure.

46. Exposure Exercise Anxiety Rating (0-10)
1.
2.
3.
4.
5.
6.
7.
8.
Exercise: My Fear Hierarchy
Trigger that creates anxiety in me:

47. Day Start Time End Time SUDS (0-10) Comments
Start Middle End
Tracking Exposure Response Therapy
Exposure task:

54. Thank you!
Dr. Kristin Palmer
http://www.CentralOregonLifeCoach.com