An Anxi xiety Pr Procrastination Laz Lazines iness Bo - - PowerPoint PPT Presentation

An Anxi xiety

Pr Procrastination

Laz Lazines iness Bo Boredom In Incompete tence

St Story time

“S “Stat ate e of

• f act

acting ing ag agains ainst your

• ur

be better judge dgement”

Am Amyg ygdala hijack

An An inability y to control our neg negat ativ ive e emot emotions ions

Se Self-wo worth

Pe Performance = abi bility = self-wo worth

An An internal so solution; not an ex exter ernal nal one

• ne

How do you handle anxiety and stress?

How are you feeling right now?

Let’s explore these feelings in more depth – The Basics of CBT

• Sad
• Angry
• Frustrated
• Fast HR
• Headache
• Tiredness
• Sweating
• Reduced activity – less

revision

• Shout at family and

friends

• Start procrastinating
• I can’t cope
• I am stupid
• I have too much to learn
• I am going to fail this

exam

Thoughts Behavior Emotions Physical Feelings

Stress

The Situation

Worry Tree

Worry Practical worry? Solution Planning Hypothetical worry? Thought Exploration Worry time

Step 1 – What type of worry/stress is it?

Practical or Hypothetical

• Practical = Current worries that we can hopefully do

something about to solve them.

• Hypothetical = Future worries. Things. We do not

currently have control over and therefore we can’t solve it. Often worries that start with a “what if..”.

Step 2 – Make the following list

Trigger/Situation Worry Intensity

• f worry

(%) Practical or hypothetical worry?

Step 3a) - Hypothetical worries - Thought Exploration and Trial

What are you worried/stressed about? How intense is the stress/how likely is the worry to come true? (%) What is the evidence for the thought What is the evidence against the thought How stressed/worried are you now? (%) What is the most likely outcome?

Step 3b)

Practical worries management Solution planning

Choose

• ne

Choose the best one Detailed action plan of how you are going to carry it out When? Who? Where? How?

Pros and cons

How likely do you think it is that the solution will help the worry go? Do you have everything you need to try out this solution? Could this solution make the situation worse and provoke further worries?

Find Solutions

Find as many possible solutions for all the worries that you noted down that are practical worries.

Step 4 -Talk to someone

Talking to someone can have benefits for both hypothetical and practical worries.

Step 5 - Worry time

Set 20 minutes of your day assigned to worry Set worry time at the end of the day. Stick to the same time so the brain gets used to it During the day write worries down to worry about during this time Answer the following questions

• Is it still an active worry?
• If not, did the things you were worrying about happen? If they did, how did you cope?
• If they are still a worry think about these…
• Would continue to worrying throughout the day have changed anything?
• What could you be doing now instead of worrying?

How to refocus your mind after having a worry during the day?

Write these worries down

• Create a worry journal
• Note down the time of

the worry

• Note down anything

about the situation i.e. Just had a coffee (Step 2) To reconnect with your senses.

• What can you smell,

taste, hear, touch and see?

• Focus on your body

and breathing Mindfulness

• Helps to focus mind
• n present
• It takes practice
• You will find your

mind may still wonder at the start

• Even a five minute

session can really help

Step 7 - Lifestyle factors

Sleep Exercise Food Hydration Self care Avoid comparison

Find what helps you

• Classical music – Peaceful piano playlist on Spotify helps me
• Baking/Cooking
• Reading a non-medical book
• Cup of tea
• Having a shower/bath

Resources

• Therapist aid
• MIND
• Anxiety UK
• Free resources
• No panic: Helpline: 08449674848
• University’s counselling service
• GP – can refer you to online services for CBT