Anxiety Strategies


What is anxiety?
Personal Strategyz



Videopleyer yüklənir.
Cari Vaxt 0:00
Müddət 0:00
Yükləndi: 0%
Yayım növü CANLI
Qalan vaxt 0:00
 
1x
  • Fəsillər
  • Təsvirləri söndür, seçilmiş
  • captions and subtitles off, seçilmiş

    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


    Videopleyer yüklənir.
    Cari Vaxt 0:00
    Müddət 0:00
    Yükləndi: 0%
    Yayım növü CANLI
    Qalan vaxt 0:00
     
    1x
    • Fəsillər
    • Təsvirləri söndür, seçilmiş
    • captions and subtitles off, seçilmiş


      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


      Videopleyer yüklənir.
      Cari Vaxt 0:00
      Müddət 0:00
      Yükləndi: 0%
      Yayım növü CANLI
      Qalan vaxt 0:00
       
      1x
      • Fəsillər
      • Təsvirləri söndür, seçilmiş
      • captions and subtitles off, seçilmiş

        Image of an Iceberg


        In The Moment Strategies:
        Internal/Mental

        Iceberg Bottom Section Defined:

        Videopleyer yüklənir.
        Cari Vaxt 0:00
        Müddət 0:00
        Yükləndi: 0%
        Yayım növü CANLI
        Qalan vaxt 0:00
         
        1x
        • Fəsillər
        • Təsvirləri söndür, seçilmiş
        • captions and subtitles off, seçilmiş

          "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:

          Videopleyer yüklənir.
          Cari Vaxt 0:00
          Müddət 0:00
          Yükləndi: 0%
          Yayım növü CANLI
          Qalan vaxt 0:00
           
          1x
          • Fəsillər
          • Təsvirləri söndür, seçilmiş
          • captions and subtitles off, seçilmiş

            "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



            Watch this video

            Videopleyer yüklənir.
            Cari Vaxt 0:00
            Müddət 0:00
            Yükləndi: 0%
            Yayım növü CANLI
            Qalan vaxt 0:00
             
            1x
            • Fəsillər
            • Təsvirləri söndür, seçilmiş
            • captions and subtitles off, seçilmiş



              Back Button Next Button