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Combating Stress & Anxiety

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Presentation on theme: "Combating Stress & Anxiety"— Presentation transcript:

1 Combating Stress & Anxiety
Tarsha Johnson & Elizabeth Baker February 17, 2009

2 What is Anxiety? You may have anxiety if you experience:
a racing heart or an irregular heartbeat with anxiety feelings of dizziness and becoming light-headed feelings of anxiety about everyday situations in life panic sensations of sweating or being shaky and weak scary thoughts of losing control, passing out, or getting sick feelings of wanting to "jump out of your skin" or run feelings of "unreality" or being disoriented a sense of being "on edge" all the time without being able to relax

3 Different Types of Anxiety
Panic Disorder - Unpredictable attacks of anxiety that are accompanied by physiological manifestations. People with this disorder often undergo medical evaluations for symptoms related to heart attacks or other medical conditions before the diagnosis of panic disorder is made. Attacks may last from minutes to hours. An affected person often lives in fear of another attack and may be reluctant to be alone or far from medical assistance. Panic attacks can occur at any time, even during sleep. An attack generally peaks within 10 minutes, but some symptoms may last much longer. Agoraphobia - An abnormal fear of being helpless in an embarrassing or inescapable situation that is characterized especially by the avoidance of open or public places. It may occur alone, or may accompany panic disorder. People with this disorder may become house bound for years, with resulting impairment of social and interpersonal relationships. Specific Phobias - Persistent fear of objects or situations. When these situations or objects appear, they can produce immediate and severe symptoms of anxiety. Social Anxiety Disorder - A persistent irrational fear of situations in which the person may be closely watched and judged by others, as in public speaking, eating, or using public facilities. A person then becomes fearful of social or performance situations in which they may be subject to the scrutiny of others. Post Traumatic Stress Disorder (PTSD) - Post-traumatic stress disorder is a psychiatric illness that can occur following a traumatic event, in which there is the threat of injury or death to you or someone else. Obsessive Compulsive Disorder (OCD) - The person suffering from OCD uses ritualistic and repeated behaviors to rid themselves of obsessive thoughts and anxieties. Recent data show that 2-3% of people, or about 7 million Americans, suffer from this disorder. Generalized Anxiety Disorder (GAD) - This a common condition. The disorder is characterized by excessive anxiety and worry that is out of proportion to the impact of the event or circumstance that is the focus of the worry. Persons with GAD may eventually experience other mental disorders, such as panic disorder or major depressive disorder.

4 Test Anxiety – Yes, It’s Real!
What causes test anxiety? Lack of preparation. Do you have a problem with: cramming the night before the exam poor time management failure to organize text information poor study habits worrying about the following: past performance on exams how friends and other students are doing the negative consequences of failure

5 Conquering Test Anxiety
If you answered yes to those questions, you should: Study and know the material well enough so that you can recall it even if you are under stress Learn and practice good time management View the test anxiety video from SSS Banish negative thoughts, such as “I can’t do this” or “I will fail” Think positively: “I will ace this test!” and “I know this material!” Take slow, deep breaths Practice Progressive Muscle Relaxation (coming up) Remember that you are in competition with NO ONE but yourself

6 Anxiety Affects You Physically

7 Progressive Muscle Relaxation
Progressive Muscle Relaxation is a relaxation technique used to release stress. It can relax the muscles and lower blood pressure, heart rate, and respiration. Progressive Muscle Relaxation is the tensing and then relaxing each muscle group of the body, one group at a time. It can be done sitting or lying down. Tense up a group of muscles - tense hard but don't strain - and hold for about 5 to 10 seconds. Release the tension from the muscles all at once. Relax for 10 to 20 seconds.

8 The Exercise Hands - Clench fists   tense for 5, release, rest for 10 Forearms and hands - Extend arm, elbow locked, and bend hand back at the wrist   tense for 5, release, rest for 10 Upper arm - Bend arms at elbows and flex biceps   tense for 5, release, rest for 10 Forehead - wrinkle forehead into frown, tense, release, rest, and/or raise eyebrows   tense for 5, release, rest for 10 Eyes - close eyes tightly, hold and release   tense for 5, release, rest for 10 Mouth - press lips tightly together   tense for 5, release, rest for 10 Jaw - open mouth wide and stick out tongue   tense for 5, release, rest for 10 Buttocks - tense   tense for 5, release, rest for 10 Abdomen   tense for 5, release, rest for 10 Chest   tense for 5, release, rest for 10 Back - arch back   tense for 5, release, rest for 10 Neck and shoulders   tense for 5, release, rest for 10 Thighs   tense for 5, release, rest for 10 Lower legs and feet - Point toes toward shin   tense for 5, release, rest for 10 Feet - Point toes and curl them under   tense for 5, release, rest for 10 You may repeat relaxing and tensing muscle groups that have you have already done to relax them further.

9 Daily Record of Dysfunctional Thoughts
If you find that your mind is like a sticky “fly trap” – catching every negative thought that enters your mind and holding on to it – then try to write down your negative thoughts and counteract them using the exercise on the next slide.

10 Daily Record of Dysfunctional Thoughts
Date Situation Emotion Automatic Thoughts Rational Response Outcome Describe actual event leading to unpleasant emotion Specify sad, angry, etc. and rate degree of emotion 1 to 100 Write automatic thoughts that preceded the emotion and rate your belief in them, 0 to 100 Write rational response to automatic thoughts and rate your belief to the rational response, 0 to 100 Re-rate your belief in automatic thoughts, 0 to 100 and specify and rate your emotions now, 0 to 100

11 Diet and Exercise Sardines, tuna, salmon Olive or canola oil, nuts
What you eat and how you move are important factors in combating stress and anxiety. Ever heard that “you are what you eat?” It’s true! The following are lists of foods and exercises that can help anxiety. Sardines, tuna, salmon Olive or canola oil, nuts Green, leafy vegetables Carrots, onions, avocado, garlic Vitamin B, magnesium WATER! Walking Yoga Pilates Swimming A few minutes of these a day can make a HUGE difference!

12 More Resources Stress, Anxiety and Depression Resource Center SUNY Buffalo’s Student Affairs & Counseling Services Anxiety & Panic Attack Resource Site Student Support Services at JCC! Think positively and remember that finding balance in your life makes all the difference.

13 Get credit for completing this workshop. Click the link below.

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