Anxiety Management Skills Student Counselling Service NUIG

Anxiety Management Courses The Student Counselling Service offer students a free course of anxiety management skills each semester The Student Counselling Service offer students a free course of anxiety management skills each semester The course is restricted to 12 students to allow for discussion and mutual support The course is restricted to 12 students to allow for discussion and mutual support The group meets for one and a half hours weekly for 4 weeks The group meets for one and a half hours weekly for 4 weeks Confidentiality is required from all participants Confidentiality is required from all participants This presentation outlines the approach used: This presentation outlines the approach used:

What is Anxiety? Anxiety symptoms occur in three clusters: As physical tension and unease, at its most severe in panic symptoms As physical tension and unease, at its most severe in panic symptoms As emotional turmoil, overwhelmed, feeling wired or stressed out As emotional turmoil, overwhelmed, feeling wired or stressed out As mental anguish, or rumination, which is the inability to switch off worrying thoughts As mental anguish, or rumination, which is the inability to switch off worrying thoughts

For Anxiety Management to be effective It must provide management skills that deal with the symptoms in It must provide management skills that deal with the symptoms in Body Body Emotions Emotions Thinking Thinking Although all three symptom clusters are involved in anxiety, it is common for one type of symptom to predominate Although all three symptom clusters are involved in anxiety, it is common for one type of symptom to predominate

Managing Physical Symptoms of Anxiety Physical symptoms of tension are always present in anxiety even when the person is only aware of mental agitation or worry Physical symptoms of tension are always present in anxiety even when the person is only aware of mental agitation or worry Reducing the level of physical tension always has a positive impact on emotional or mental stress and anxiety

Physical Anxiety: Arousal of the Sympathetic Nervous System This is the same mechanism which is responsible for the primitive fight or flight survival response and it gives rise to symptoms such as: This is the same mechanism which is responsible for the primitive fight or flight survival response and it gives rise to symptoms such as: Pulse racing, heart thumping, palpitations Pulse racing, heart thumping, palpitations Shortness of breath, difficulty breathing, dizziness Sweaty palms, dry mouth Rise or fall in body temperature Muscular tension in jaw neck and spine, headaches Weakness in legs Agitation, clenching and pain in stomach

Managing the body However complex the pattern of anxiety, simple, physically based techniques, which, if practised consistently, can significantly improve the symptoms However complex the pattern of anxiety, simple, physically based techniques, which, if practised consistently, can significantly improve the symptoms Regulating eating, drinking, sleeping and activity patterns also have an important role Regulating eating, drinking, sleeping and activity patterns also have an important role Learning and practising Deep abdominal Breathing, Relaxation and Mindful awareness provide valuable and effective tools for managing and reducing stress and anxiety Learning and practising Deep abdominal Breathing, Relaxation and Mindful awareness provide valuable and effective tools for managing and reducing stress and anxiety

Managing Emotional Anxiety Anxiety symptoms are heightened when emotional issues are not dealt with and learning to communicate emotions and seek support can alleviate anxiety Anxiety symptoms are heightened when emotional issues are not dealt with and learning to communicate emotions and seek support can alleviate anxiety Lack of assertiveness can contribute to anxiety and learning to have good boundaries and look after personal needs are useful skill sets to develop Lack of assertiveness can contribute to anxiety and learning to have good boundaries and look after personal needs are useful skill sets to develop Perfectionism is a character trait that is frequently associated with anxiety and finding ways to tolerate “good enough” are encouraged Perfectionism is a character trait that is frequently associated with anxiety and finding ways to tolerate “good enough” are encouraged

Managing Mental Anxiety Techniques to reduce Rumination, and worrying are taught such as: Techniques to reduce Rumination, and worrying are taught such as: Interrupting rumination Interrupting rumination Thought replacement and positive self talk Thought replacement and positive self talk Developing a container for worries Developing a container for worries Substitution of action for worry Substitution of action for worry

Resources Anxiety occurs when the ratio of fun and satisfaction in life is less than the internal and external stressors Anxiety occurs when the ratio of fun and satisfaction in life is less than the internal and external stressors Increasing known healthy pleasures and satisfactions and developing new ones will always be an important part of managing anxiety Increasing known healthy pleasures and satisfactions and developing new ones will always be an important part of managing anxiety

Finally: If you suffer from stress and anxiety If you suffer from stress and anxiety Help is available. Help is available. Contact the Student Counselling Service for an appointment or for information about the Anxiety Management Group Contact the Student Counselling Service for an appointment or for information about the Anxiety Management Group 5 Distillery Road (near AIB bank, Newcastle Road) 5 Distillery Road (near AIB bank, Newcastle Road)