Tackling Anxiety: STRATEGIES FOR MANAGING AND COPING WITH ANXIETY Monday, February 6, 2017 Matilda Nowakowski, Ph.D., C.Psych. Pain Clinic Elizabeth Pawluk, Ph.D., C.Psych. (Supervised Practice) Anxiety Treatment and Research Clinic

TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Objectives:

1. To increase understanding of anxiety.

2. To learn cognitive-behavioural strategies to manage anxiety.

3. To provide information regarding resources that can be accessed to gain more information about managing anxiety.

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Outline

What is anxiety? The Cognitive-Behavioural Model of Anxiety Cognitive Strategies for Managing Anxiety Behavioural Strategies for Managing Anxiety Relaxation Strategies

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4 TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety

What is anxiety?

5 TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety

What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear often marked by physiological signs (such as sweating, tension, and increased pulse), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it”

6 TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety

What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear often marked by physiological signs (such as sweating, tension, and increased pulse), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it”

7 TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety

What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear often marked by physiological signs (such as sweating, tension, and increased pulse), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it”

8 TACKLING ANXIETY| Strategies for Managing and Coping With Anxiety

What is anxiety? Merriam-Webster Dictionary: “an overwhelming sense of apprehension and fear often marked by physiological signs (such as sweating, tension, and increased pulse), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it”

TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Who experiences anxiety?

EVERYONE. Anxiety is a normal and common emotion. We all experience anxiety at various times in our lives:

Preparing for tests/exams Giving speeches Interviews Major life changes or events (e.g., marriage, having children,

buying a home, starting a new job) Dating Work-related stressors Dealing with daily stressors

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

When does anxiety become a problem?

Frequency Intensity Distress caused

Impairment in:

Relationships Social life Ability to work School commitments

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Cognitive-Behavioural Model of Anxiety

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Cognitions / Thoughts

Physical Sensations and

Emotions Behaviours

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SALLY SAM

“I can’t wait to go on this roller coaster. This will be so much fun!!”

“I don’t trust this roller coaster. What if something goes wrong like it breaks

down?!?”

Heart races and she gets fidgety.

Heart races and he gets fidgety.

“I’m so excited. I wish the line

would move faster”.

“I’m so nervous. This was a bad idea. I can’t handle this.

Starting to feel more excited. Starting to feel more nervous.

Uses phone to take a picture to remember the day.

Uses phone to research roller coaster safety.

Happy Terrified

THOUGHTS

PHYSICAL SENSATIONS

THOUGHTS

EMOTIONS

BEHAVIOURS

Gets on the roller coaster and goes on two more times.

“That was so much fun, I can’t wait to come back next year!”

EMOTIONS

BEHAVIOURS

THOUGHTS

Decides not to go on the roller coaster. Is feeling badly so he goes

home.

“That was just awful, I’m never doing that again.”

TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Understanding the Physical Symptoms of Anxiety

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SYMPATHETIC NERVOUS SYSTEM

PARASYMPATHETIC NERVOUS SYSTEM

Quick-acting Fight or Flight Response

Slow-acting Relaxation

TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Anxiety can be an adaptive response

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Source: forbes.com

TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

COPING STRATEGIES FOR ANXIETY

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Cognitions/Thoughts: Identify and Modify Negative Self Talk

When were are anxious we’re more likely to experience negative self talk Catastrophization Probability Overestimation

It is important to identify and evaluate our negative self talk and come up with a more balanced perspective.

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Cognitions/Thoughts: Identify and Modify Negative Self Talk

Questions we can ask ourselves to help evaluate and counter our negative self talk (Greenberger & Padesky, 1995): Have I had any experiences that show that this thought is not

completely true all the time? Have I been in this type of situation before? What happened?

What have I learned from previous experiences that could help me now?

Are there any small things that contradict my thoughts that I might be discounting as not important?

If my best friend or someone I loved had this thought, what would I tell them?

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Cognitions/Thoughts: Identify and Modify Negative Self Talk

Goal is NOT to change a positive thought for a negative thought but

rather to develop a more realistic perspective on the situation.

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Behaviours: Face Your Fears

Avoidance Decreases anxiety in the short-term but keeps anxiety going in

the long-term Places limits on our lives Can be subtle or complete

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Behaviours: Face Your Fears

Best way to cope with anxiety is to FACE YOUR FEARS Break the situation down into manageable steps and rank each

step according to anxiety Gradually work through the steps Work on each step until experience a significant decrease in anxiety

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Behaviours: Problem Solving

Identify the problem. Identify your goal. Brainstorm all possible solutions. Select 3 possible solutions. Evaluate the costs and benefits of each possible solution. Chose one or more solutions and carry it out. Evaluate the outcome.

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Physical Sensations

Relaxation Strategies Yoga Good sleeping habits Good eating habits Regular exercise Mindfulness

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

Relaxation Strategies

Diaphragmatic Breathing Progressive Muscle Relaxation Imagery

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TACKLING ANXIETY | Strategies for Managing and Coping With Anxiety

QUESTIONS?

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