Anxiety Strategies


What is anxiety? Personal Strategyz




What are some strategies we can use for coping with anxiety? We will look into two areas, preventative and in the moment.





Preventative Strategies

Get Enough Sleep 
Image of girl sleeping



Get Enough Exercise 
Image of women running



Eat Healthy Foods 
Veggie Bowl



Limit Alcohol and/or Drug Use
 
Image of a shot of alcohol being poured into a glass.


Practice Meditation. Do Yoga - etc. 
Image of person in a stretched yoga position.



Follow your doctor's prescription orders. Take your medication. 
Image of medication (pills).



Follow your therapy plans. 
Images representing a circular-continuous process and of a therapy session between two people.



Think about the preventative strategies you just read. Consider which of the strategies, listed above, have you used. Then spend some time to consider other strategies not listed, which you have used in the past. After you have spent some time thinking about "your strategies" write them down.



Fill in your Preventative Strategies Worksheet



In The Moment Strategies




We will now look at our "In The Moment Strategies ". We will break our "in the moment strategies into two groupings: Internal/Mental and External/Physical.


Iceberg Analogy



Image of an Iceberg


In The Moment Strategies:
Internal/Mental

Iceberg Bottom Section Defined:

"The section under water, that's hidden, are the internal strategies. These are the strategies that we do in our minds and in our thoughts. So, let's take a look at all these strategies together."

Counting - Forwards or Backwards. 
NoImageAvailable



Visualize - Think of a place that is calming and or relaxing - Like your favorite season of the year. 

Seasonal Flowers



Visualize Someone You Care About and Remember How They Make You Feel.
 
image of a couple holding each other



Use Positive Self-Talk - Words of Encouragement
 
Positive Self Talk: Chat bubble with the words: "you got this".


Meditate - etc. 
Meditate



Think about the strategies you just read. Consider which of the strategies, listed above, have you used. Then spend some time to consider other strategies not listed, which you have used in the past. After you have spent some time thinking about "your strategies" write them down.



Fill in your In-The-Moment Strategies Worksheet



In The Moment Strategies:
External/Physical

Iceberg Top Section Defined:


"The strategies used in the upper part of the iceberg, the external section is the physical stuff. Things that we can see or do."


Take Deep Breathes 
Animation of a person breathing in and out through nose while using diaphragm to control the breathing.



Squeeze a Stress Ball

or

Pump Your Fists 
Animation of a hand squeezing a stressball.



Take a Walk
 
Shoes Walking



Listen to Relaxing Music
 
Woman Listening To Music


Walk on the Grass With Bare Feet 
Feet Walking On Grass



Touch Something Cold 
Touching Water with Hand



Wash Hands With Cold Water 
Washing Hands



Think about the strategies you just read. Consider which of the strategies, listed above, have you used. Then spend some time to consider other strategies not listed, which you have used in the past. After you have spent some time thinking about "your strategies" write them down.



Fill in your External - In The Moment Strategies Worksheet



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