Understanding Anxiety AND BUILDING POSITIVE COPING STRATEGIES

Anxiety Disorder – What is it?  When worry and fear interfere with normal functioning, it may be an anxiety disorder  Anxiety disorders can only be diagnosed by a medical provider

Types of Anxiety Disorders  Panic disorder  Social anxiety disorder  Specific phobias  Generalized anxiety disorder

Panic Disorder  Feelings of terror that strike suddenly. There may be no identifiable trigger, or an identifiable trigger that is much smaller than the reaction would warrant. Other symptoms of a panic attack may include sweating, quick breathing, pounding heart.

Social Anxiety Disorder  Overwhelming worry and self-consciousness about everyday social situations. The worry often centers on a fear of being judged by others, or behaving in a way that might cause embarrassment or lead to ridicule.

Specific Phobias  An intense fear of a specific object or situation, such as snakes, heights, germs or flying. The level of fear out of proportion to the situation and may cause the person to avoid common, everyday situations.

Generalized Anxiety Disorder  Excessive, unrealistic worry and tension, even if there is little or nothing to provoke the anxiety.

Symptoms of Anxiety  Feelings of panic, fear, and uneasiness  Problems sleeping  Cold or sweaty hands and/or feet  Shortness of breath  Heart palpitations  Muscle tension, shakiness, trembling  Dry mouth  Sweaty palms  Nausea  Muscle tension  Dizziness

The connection between what we think, how we act, and how we feel Thoughts (affect how we act and feel) ActionsFeelings / Emotions (affect how we think and feel)(affect how we think and act)

Anxiety Prevention/Treatment  Exercise  20 minutes, 3 times per week  Adequate rest  Minimum of 7 hours per night, some people need 8 or 9 to function optimally  Healthy diet  Challenge negative thoughts  Visualization / Exposure  Meditation / Relaxation exercises, including deep breathing

 “If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.”  -Lao Tzu

Meditation / Relaxation / deep breathing  Guided meditation exercise:  Deep Breathing exercises: Breathe in slowly for 4 seconds, hold for 2 seconds, breathe out slowly for 5 seconds.  4 minutes, 4 times per day.