Presentation on theme: "Combating Stress & Anxiety"— Presentation transcript:
1Combating Stress & Anxiety Tarsha Johnson & Elizabeth BakerFebruary 17, 2009
2What is Anxiety? You may have anxiety if you experience: a racing heart or an irregular heartbeat with anxietyfeelings of dizziness and becoming light-headedfeelings of anxiety about everyday situations in lifepanic sensations of sweating or being shaky and weakscary thoughts of losing control, passing out, or getting sickfeelings of wanting to "jump out of your skin" or runfeelings of "unreality" or being disorienteda sense of being "on edge" all the time without being able to relax
3Different 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.
4Test Anxiety – Yes, It’s Real! What causes test anxiety? Lack of preparation.Do you have a problem with:cramming the night before the exampoor time managementfailure to organize text informationpoor study habitsworrying about the following:past performance on examshow friends and other students are doingthe negative consequences of failure
5Conquering 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 stressLearn and practice good time managementView the test anxiety video from SSSBanish 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 breathsPractice Progressive Muscle Relaxation (coming up)Remember that you are in competition with NO ONE but yourself
7Progressive 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.
8The ExerciseHands - 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 10Buttocks - tense tense for 5, release, rest for 10Abdomen 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 10You may repeat relaxing and tensing muscle groups that have you have already done to relax them further.
9Daily 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.
10Daily Record of Dysfunctional Thoughts DateSituationEmotionAutomatic ThoughtsRational ResponseOutcomeDescribe actual event leading to unpleasant emotionSpecify sad, angry, etc. and rate degree of emotion 1 to 100Write automatic thoughts that preceded the emotion and rate your belief in them, 0 to 100Write rational response to automatic thoughts and rate your belief to the rational response, 0 to 100Re-rate your belief in automatic thoughts, 0 to 100 and specify and rate your emotions now, 0 to 100
11Diet 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, salmonOlive or canola oil, nutsGreen, leafy vegetablesCarrots, onions, avocado, garlicVitamin B, magnesiumWATER!WalkingYogaPilatesSwimmingA few minutes of these a day can make a HUGE difference!
12More ResourcesStress, Anxiety and Depression Resource CenterSUNY Buffalo’s Student Affairs & Counseling ServicesAnxiety & Panic Attack Resource SiteStudent Support Services at JCC!Think positively and remember that finding balance in your life makes all the difference.
13Get credit for completing this workshop. Click the link below.