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Anxiety
ReducingYour
Tuesday, November 2, 2010
ANXIETY
Tuesday, November 2, 2010
ANXIETY
What is it?
Tuesday, November 2, 2010
To Some It Can Be
Tuesday, November 2, 2010
The feeling you get when you
have to give a speech
Tuesday, November 2, 2010
The FeelingYou Get WhenYou are
in a Crowded Place
or when you’re stuck in a
crowded space
Tuesday, November 2, 2010
It may be every morning
when you get up
Tuesday, November 2, 2010
For some, the thing
that gets in the
way of their
daily
life
Tuesday, November 2, 2010
For some, the thing
that gets in the
way of their
daily
lifeAnxiety
Tuesday, November 2, 2010
According to experts,
anxiety is described as
Tuesday, November 2, 2010
Distress or uneasiness
caused by fear of danger or
misfortune as well as
excessive worry.
Tuesday, November 2, 2010
People can develop anxiety as a
result of genetics or the way that
they were raised.
Tuesday, November 2, 2010
Anxiety may have developed
as a result of traumatic
situations that haven’t been
dealt with.
Tuesday, November 2, 2010
You might feel anxiety
when facing a new or
stressful situation.
Tuesday, November 2, 2010
In addition, when you are
experiencing anxiety you probably
notice some of the following things
happening in your body:
Tuesday, November 2, 2010
Tuesday, November 2, 2010
Palpitations
Tuesday, November 2, 2010
Palpitations
Dizziness
Tuesday, November 2, 2010
Sweating
Palpitations
Dizziness
Tuesday, November 2, 2010
Trembling
Sweating
Palpitations
Dizziness
Tuesday, November 2, 2010
Trembling
Sweating
Palpitations
Difficulty
breathing
Dizziness
Tuesday, November 2, 2010
Trembling
Sweating
Palpitations
Difficulty
breathing
Hot or cold
flashes
Dizziness
Tuesday, November 2, 2010
Trembling
Sweating
Palpitations
Difficulty
breathing
Hot or cold
flashes
Dizziness
Chest Pains
Tuesday, November 2, 2010
Trembling
Sweating
Palpitations
Difficulty
breathing
Fuzziness
Hot or cold
flashes
Dizziness
Chest Pains
Tuesday, November 2, 2010
This seems like a pretty
irritating and pointless
thing to happen, but
Tuesday, November 2, 2010
a little bit of
anxiety is
normal and can
actually be helpful
by signaling danger.
Tuesday, November 2, 2010
For example if you see a charging bear
the feelings that your body would
have actually signal danger
and get you moving.
Tuesday, November 2, 2010
However, anxiety sufferers
experience symptoms even in
situations that aren’t really
dangerous.
Tuesday, November 2, 2010
However, anxiety sufferers
experience symptoms even in
situations that aren’t really
dangerous.
Tuesday, November 2, 2010
When anxiety takes place, your body is
getting ready to fight against a
perceived threat.
Tuesday, November 2, 2010
If this happens often
Tuesday, November 2, 2010
it can make even
daily activities difficult
Tuesday, November 2, 2010
But the good news is if you
struggle with anxiety,
Tuesday, November 2, 2010
there are things that you can do
to decrease it.
Tuesday, November 2, 2010
Like a toolbar on a computer
screen, you have several
options to help you in this
process.
Tuesday, November 2, 2010
Your first piece focuses on
changing your brain
chemistry.
Tuesday, November 2, 2010
The goal here is to
change your brain from a
negative one
Tuesday, November 2, 2010
To a positive one
Tuesday, November 2, 2010
Because
Tuesday, November 2, 2010
Negative Thoughts Are Like
Dumping Toxins IntoYour Body
negative thoughts release
toxins into your body.
Tuesday, November 2, 2010
Positive thoughts release positive
chemicals through the body.
Tuesday, November 2, 2010
Positive thoughts release positive
chemicals through the body.
Tuesday, November 2, 2010
Positive thoughts release positive
chemicals through the body.
Tuesday, November 2, 2010
Also, negative thoughts
produce more anxiety
which starts the cycle all
over again.
Tuesday, November 2, 2010
So start changing your
thinking from negative to
positive by controlling your
ruminating thoughts.
Tuesday, November 2, 2010
Ruminating is thinking the same thing
over and over again and ending up
getting nowhere.
Tuesday, November 2, 2010
This can quickly lead to
your thoughts becoming
Tuesday, November 2, 2010
Out of
Proportion
and getting you stuck and fearful,
producing more anxiety
Tuesday, November 2, 2010
Start replacing those
ruminating thoughts
with positive ones and begin
to break the cycle.
Tuesday, November 2, 2010
Another positive step is
changing your self-talk.
Tuesday, November 2, 2010
This is trying to look for the
positive things in your life.
Like this:
Tuesday, November 2, 2010
This is horrible. I
can’t speak in front of all
these people
Tuesday, November 2, 2010
This is horrible. I
can’t speak in front of all
these people
try changing
this to:
Tuesday, November 2, 2010
This is is going to be a
good experience. I can
do this.
Tuesday, November 2, 2010
This actually starts to change the
way your brain and body react to
situations by seeing them as non-
threatening.
Tuesday, November 2, 2010
The next pieces require you to be a
little more in-depth. They have
to do with talking things out
and writing them down.
Tuesday, November 2, 2010
Develop a clear story of your past
experiences with anxiety as well as
things that currently make you feel
anxious.
Tuesday, November 2, 2010
This helps your brain’s
experience side connect with
its descriptive side.
Tuesday, November 2, 2010
You can develop your story by
talking to a trusted friend or
professional.
Tuesday, November 2, 2010
The second piece to this
section is changing your
emotions about events. Try
this exercise.
Tuesday, November 2, 2010
1.Write down
activating event
Sue ignored me
Tuesday, November 2, 2010
2.Write your belief
about activating event
Sue hates me. There
is something wrong
with me
Tuesday, November 2, 2010
3.Write down the
emotion
I feel sad about this
Tuesday, November 2, 2010
4. Dispute this belief
This thought is not
helping me and this
event does not mean
there is something
wrong with me
Tuesday, November 2, 2010
This process helps you
change your belief about
what is threatening and helps
to limit your anxiety in the
future.
Tuesday, November 2, 2010
Another piece deals with
targeting your body’s
responses to anxiety
Tuesday, November 2, 2010
This can start with
relaxation exercises.
Tuesday, November 2, 2010
Relaxation exercises such as
breathing slowly and relaxing your
muscles can help calm your body’s
anxiety symptoms.
Tuesday, November 2, 2010
Training your body
to relax is like
developing a muscle.
It takes some time.
Tuesday, November 2, 2010
The more practice you get relaxing,
the better. It is also important to
take care of yourself.
Tuesday, November 2, 2010
The more practice you get relaxing,
the better. It is also important to
take care of yourself.
Tuesday, November 2, 2010
The more practice you get relaxing,
the better. It is also important to
take care of yourself.
Tuesday, November 2, 2010
Make sure you get regular
exercise and enough sleep
Tuesday, November 2, 2010
This can help get your body
to a relaxed state as well as
lower symptoms in the
future.
Tuesday, November 2, 2010
Also make sure to eat healthy
because
Tuesday, November 2, 2010
eating a well balanced diet
and avoiding sugar and
caffeine can also help control
your anxiety.
Tuesday, November 2, 2010
Tip
Try not to avoid the things
that make you anxious, but
take baby steps to face them.
You will discover they are not
as scary as they once seemed.
Tuesday, November 2, 2010
So what can I do now if I
need immediate relief?
Tuesday, November 2, 2010
Start by slowing down
your breathing.
Tuesday, November 2, 2010
Try breathing in to the count
of five and then exhaling to
the count of five. This should
start to give you some relief
1 , 2 , 3 , 4 , 5
Tuesday, November 2, 2010
Another idea is to try to
Tuesday, November 2, 2010
Focus on:
Tuesday, November 2, 2010
Something else
Tuesday, November 2, 2010
Try focusing on a simple object
like your car keys . Describe
them in detail to yourself.This
can disrupt your panic cycle since
your brain can only focus on one
thing at a time.
Tuesday, November 2, 2010
You might also want to talk to
your doctor or see a therapist or
get some medication.
Tuesday, November 2, 2010
Enjoy your life
Tuesday, November 2, 2010
But keep a little anxious
energy around,
Tuesday, November 2, 2010
In case you really do
encounter a bear!
Tuesday, November 2, 2010
Special Thanks to
CAFA for help with the content:
www.cafaweb.com/
and to Sandy Silverthorne for illustrations
www.sandysilverthorne.com
For More Resources on Anxiety:
http://www.amenclinics.com/
http://www.amazon.com/Mastery-Your-Anxiety-Panic-
Treatments/dp/0195311353
Tuesday, November 2, 2010
bear background: BEAR IN LAKE
Ron Davey | Dreamstime.com
http://www.dreamstime.com/stock-photos-bear-in-lake-rimagefree1210520-resi2610401
two chairs background: LAZY AT THE BEACH
Gina Smith | Dreamstime.com http://www.dreamstime.com/stock-images-lazy-at-the-beach-rimagefree814013-resi2610401
beach:SEA BEACH BACKGROUND
Banol2007 | Dreamstime.comhttp://www.dreamstime.com/stock-photography-sea-beach-background-rimagefree5487078-resi2610401
track: RUNNING GIRL
Serghei Starus | Dreamstime.com http://www.dreamstime.com/free-stock-image-running-girl-rimagefree2231711-resi2610401
doctor: MALE DOCTOR OR NURSE 5
Ken Hurst | Dreamstime.comhttp://www.dreamstime.com/free-stock-photo-male-doctor-or-nurse-5-rimagefree983365-resi2610401
Photo Credits
Content Credits
Negative thoughts release toxins into your body: Dr.Amen
Writing down activating event and beliefs:Albert Ellis and RET Therapy
Tuesday, November 2, 2010

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Anxiety