Anxiety and Stress Management Roundtable Livaudais

Short film on teen anxiety https://www.youtube.com/watch?v=nCgm1xQa06c https://www.youtube.com/watch?v=ok_8cP8dsMk

Anxiety Disorders Anxiety Disorders Anxiety, or feeling anxious, describes a mood familiar to most of us, one that we may experience every day. Anxiety comes from a concern over lack of control over circumstances that a person experiences, leading them to asking “what if” questions. This is different from paranoia. In some cases being anxious and worrying over a problem may generate a solution. Normally, however, it will just result in negative thinking. When anxiety seems to come out of nowhere, is excessive, persists for many weeks without relief, or interferes with everyday life, it may not be an ordinary mood anymore. It may be an illness.

Signs and Symptoms Dry mouth Dizziness Nausea Muscle tension shortness of breath feelings of unreality ƒ shakiness irritability ƒ muscle aches and tension insomnia ƒ tight chest Cold or sweaty hands restlessness ƒ racing heart sweating and nausea ƒ choking sensations abdominal distress ƒ numbness or tingling Dry mouth Dizziness Nausea Muscle tension Hyperventilating Heart palpitations Obsessive thinking Repeated thinking or flashbacks Nightmares

What are some typical responses to anxiety? Positive Negative

Guided Visualization Close your eyes. “See” in your mind’s eye a beautiful beach. The sun is shining warmly, the breeze coming from the ocean is soft and warm, palm trees are overhead and a few seagulls circle about. Imagine walking barefoot in the warm sand, feel your feet sink in the sand with each step. Walk toward the water’s edge and let the water roll over your feet. Jump in the water; it is warm, gentle and very refreshing. Come out of the water and walk to your big beach towel, lay down and relax. Rest for a while in all the peace and beauty surrounding you. Imagine how it looks, how it sounds, how it smells. Breathe in deeply the warm ocean air, stay as long as you like. When you are ready to leave, go to the edge of the water and throw in anything that has been bothering you, anything you wish to be rid of in your life, anything you are feeling sad or angry about, anything you worry about (e.g. problems at home, violence in your neighborhood, bullies, death of a loved one, issues with friends). Picture it as a big rock, a chain, a heavy bag over your shoulders, or any image that helps you see it as undesirable. Throw it in the ocean as far as you can. Watch it sink and get taken by the waves. When the “visit” is done, be thankful for the release of the burden, the problem, the worry; then walk peacefully back through the warm sand and take a rest on your beach towel.

Coping Mechanisms Deep breathing for relaxation, Guided imagery or visualization, Yoga, Meditation, and Calming self-talk. Physical exercise Coping Cards - https://www.anxietybc.com/parenting/developing-and-using-cognitive-coping-cards Making stress balls (need balloons and play doh) Worry stones Fluidity App or Calm App (see online) Crazy cat pictures

Other stress management techniques Eat healthy meals with plenty of fruits and vegetables Maintain daily routine and schedule Exercise regularly Avoid caffeine (can increase feelings of anxiety and agitation) Do things you enjoy (for example: art, listening to music, being outdoors, dancing, writing poetry, reading, etc.) Get good amounts of rest and sleep Avoid alcohol, tobacco and drugs State feelings in a clear way (for example: “I feel angry when you yell at me.”) Decrease negative self talk (for example: transform “My grades will never get any better.” to “I may not be doing to well now, but my grades can improve if I get extra help and I do all my homework.”) Be with friends who help you cope in a positive way Learn relaxation techniques (such as: deep breathing, muscle relaxation, meditation) Talk to caring adults Humor/laughter

Toolbox for Panic Attacks 1. Calm Breathing: This is a strategy that you can use to help reduce some of the physical symptoms experienced during a panic attack. 2. Muscle Relaxation: Another helpful strategy involves learning to relax your body. This technique involves tensing various muscles and then relaxing them, to help lower overall tension and stress levels, which can contribute to panic attacks. 3. The next tool involves learning to identify scary thoughts that can trigger and fuel physical feelings of panic. Here are some questions to ask yourself: How many times have I had this thought during a panic attack? How many times has it actually happened? Next time I have this thought, how likely is it that it will really happen? It is helpful to realize that some of the things you fear are VERY unlikely to occur. Even though you have had this thought many times, it has not come true.