tackling anxiety - st. joseph's healthcare hamilton...tackling anxiety: strategies for managing...
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Tackling Anxiety: STRATEGIES FOR MANAGING AND COPING WITH ANXIETY Monday, February 6, 2017 Matilda Nowakowski, Ph.D., C.Psych. Pain Clinic Elizabeth Pawluk, Ph.D., C.Psych. (Supervised Practice) Anxiety Treatment and Research Clinic
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
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4 TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety
What is anxiety?
5 TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety
What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear often 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”
6 TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety
What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear often 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”
7 TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety
What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear often 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”
8 TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety
What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear often 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”
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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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 on 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.”
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
TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety
Anxiety can be an adaptive response
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Source: forbes.com
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
QUESTIONS?
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