Tackling Anxiety: STRATEGIES FOR MANAGING AND COPING WITH ANXIETY - - PowerPoint PPT Presentation

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Tackling Anxiety: STRATEGIES FOR MANAGING AND COPING WITH ANXIETY - - PowerPoint PPT Presentation

Sep 30, 2022 142 likes •419 views

Tackling Anxiety: STRATEGIES FOR MANAGING AND COPING WITH ANXIETY Thursday, February 4, 2016 Gillian Alcolado, Ph.D., C.Psych. (Supervised Practice) Anxiety Treatment and Research Clinic Matilda Nowakowski, Ph.D., C.Psych. Anxiety Treatment

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Tackling Anxiety:

STRATEGIES FOR MANAGING AND COPING WITH ANXIETY

Thursday, February 4, 2016 Gillian Alcolado, Ph.D., C.Psych. (Supervised Practice) Anxiety Treatment and Research Clinic Matilda Nowakowski, Ph.D., C.Psych. Anxiety Treatment and Research Clinic and Pain Clinic

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Objectives:

1. To increase understanding of anxiety. 2. To learn cognitive-behavioural strategies to manage anxiety. 3. To provide information regarding resources that can be accessed to gain more information about managing anxiety.

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Outline

  • What is anxiety?
  • The Cognitive-Behavioural Model of Anxiety
  • Cognitive Strategies for Managing Anxiety
  • Behavioural Strategies for Managing Anxiety
  • Relaxation Strategies
  • Group Practice of Relaxation Strategies

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TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety

What is anxiety?

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TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety

What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear

  • ften marked by physiological signs (such as

sweating, tension, and increased pulse), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it”

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TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety

What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear

  • ften marked by physiological signs (such as

sweating, tension, and increased pulse), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it”

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TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety

What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear

  • ften marked by physiological signs (such as

sweating, tension, and increased pulse), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it”

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TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety

What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear

  • ften marked by physiological signs (such as

sweating, tension, and increased pulse), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it”

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Who experiences anxiety?

  • EVERYONE. Anxiety is a normal and common emotion.
  • We all experience anxiety at various times in our lives:
  • Preparing for tests/exams
  • Giving speeches
  • Interviews
  • Major life changes or events (e.g., marriage, having children,

buying a home, starting a new job)

  • Dating
  • Work-related stressors
  • Dealing with daily stressors

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

When does anxiety become a problem?

  • Frequency
  • Intensity
  • Distress caused
  • Impairment in:
  • Relationships
  • Social life
  • Ability to work
  • School commitments

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Cognitive-Behavioural Model of Anxiety

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Cognitions / Thoughts Physical Sensations and Emotions Behaviours

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

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SALLY SAM

“I can’t wait to go on this roller

  • coaster. This will be so much fun!!”

“I don’t trust this roller coaster. What if something goes wrong like it breaks down?!?” Heart races and she gets fidgety. Heart races and he gets fidgety. “I’m so excited. I wish the line would move faster”. “I’m so nervous. This was a bad idea. I can’t handle this. Starting to feel more excited. Starting to feel more nervous. Uses phone to take a picture to remember the day. Uses phone to research roller coaster safety. Happy Terrified

THOUGHTS PHYSICAL SENSATIONS THOUGHTS EMOTIONS BEHAVIOURS

Gets on the roller coaster and goes

  • n two more times.

“That was so much fun, I can’t wait to come back next year!”

EMOTIONS BEHAVIOURS THOUGHTS

Decides not to go on the roller

  • coaster. Is feeling badly so he goes

home. “That was just awful, I’m never doing that again.”

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Understanding the Physical Symptoms of Anxiety

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SYMPATHETIC NERVOUS SYSTEM PARASYMPATHETIC NERVOUS SYSTEM

  • Quick-acting
  • Fight or Flight Response
  • Slow-acting
  • Relaxation
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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Anxiety can be an adaptive response

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Source: forbes.com

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

COPING STRATEGIES FOR ANXIETY

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Cognitions/Thoughts: Identify and Modify Negative Self Talk

  • When were are anxious we’re more likely to experience negative

self talk

  • Catastrophization
  • Probability Overestimation
  • It is important to identify and evaluate our negative self talk and

come up with a more balanced perspective.

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Cognitions/Thoughts: Identify and Modify Negative Self Talk

  • Questions we can ask ourselves to help evaluate and counter our

negative self talk (Greenberger & Padesky, 1995):

  • Have I had any experiences that show that this thought is not

completely true all the time?

  • Have I been in this type of situation before? What happened?

What have I learned from previous experiences that could help me now?

  • Are there any small things that contradict my thoughts that I

might be discounting as not important?

  • If my best friend or someone I loved had this thought, what

would I tell them?

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Cognitions/Thoughts: Identify and Modify Negative Self Talk

  • Goal is NOT to change a positive thought for a negative thought but

rather to develop a more realistic perspective on the situation.

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Behaviours: Face Your Fears

  • Avoidance
  • Decreases anxiety in the short-term but keeps anxiety going in

the long-term

  • Places limits on our lives
  • Can be subtle or complete

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Behaviours: Face Your Fears

  • Best way to cope with anxiety is to FACE YOUR FEARS
  • Break the situation down into manageable steps and rank each

step according to anxiety

  • Gradually work through the steps
  • Work on each step until experience a

significant decrease in anxiety

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Behaviours: Problem Solving

  • Identify the problem.
  • Identify your goal.
  • Brainstorm all possible solutions.
  • Select 3 possible solutions.
  • Evaluate the costs and benefits of each possible solution.
  • Chose one or more solutions and carry it out.
  • Evaluate the outcome.

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Physical Sensations

  • Relaxation Strategies
  • Yoga
  • Good sleeping habits
  • Good eating habits
  • Regular exercise
  • Mindfulness

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Relaxation Strategies

  • Diaphragmatic Breathing
  • Progressive Muscle Relaxation
  • Imagery

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Example of Relaxation Strategy

  • Imagery

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

QUESTIONS?

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Further talks that may be of interest:

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  • “Being Mindful: The Basics of Mindfulness Meditation” on

Thursday, February 11 at Westdale Library (6:30 p.m.) or Thursday, February 18th at Central Library (6:30 p.m.).

  • “Childhood Anxiety and Its Management: What’s Helpful for

Parents to Know on Saturday, February 27that Terryberry Library (11:00 a.m.).

  • “Help Your Child Stress Less” on Tuesday, February 9th at

Concession Library (6:30 p.m.) and Wednesday, February 24th at Terryberry Library (7:00 p.m.).