Anxiety

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Christy Silverthorne

Join date: 19/07/2018

Anxiety

Infomation Document:

Post Date: 19/07/2018, 05:17
File Size: 23.32 MB
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 Dif?culty breathing Dizziness Tuesday, November 2, 2010 Trembling Sweating Palpitations Dif?culty breathing Hot or cold ?ashes Dizziness Tuesday, November 2, 2010 Trembling Sweating Palpitations Dif?culty breathing Hot or cold ?ashes Dizziness Chest Pains Tuesday, November 2, 2010 Trembling Sweating Palpitations Dif?culty breathing Fuzziness Hot or cold ?ashes 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 ?ght 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 ?rst 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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