Dec 5, 2016
Becky and Diana explore the
frustrating sensation of anxiety and share strategies on how to
cope with it when it strikes. They also discuss the difference
between normal anxiety and anxiety disorders.
- Decide if your anxiety is being
caused by a real situation or a perceived expectation.
- Uncertainty is one of the
biggest factors causing anxiety.
- To lower your anxiety level,
assess what is most important and drop the rest.
- Anxiety is one of the most
contagious negative emotions.
- The desire to be in control is
another factor that contributes to anxiety.
- The Cycle of Anxiety:
- Calm > Anxiety Activator >
Perceived Danger > Brain Signals Fight or Flight > Body
Prepares > Perceived Danger. This cycle continues until it is
- Strategies for battling anxiety
include: reworking anxiety provoking thoughts and writing them
down, calming self-talk, and grounding.
- Grounding is a strategy where
you re-direct your 5 senses to break the anxiety cycle.
- Look around you and
- Describe 5 things you can see
- Describe 4 things you can touch
- Describe 3 things you can hear,
or describe your favorite 3 sounds.
- Describe 2 things you can smell
right now or that you like to smell.
- Describe 1 thing you can taste
right now or that you like to taste.
- We assign importance to things
and then react to that importance. The things are not important on
- Anxiety Disorders differ from
typical anxiety because they create a constant anxiety loop and
need interventions to stop them.
- Occasional anxiety is usually
situational, and strategies can be taught to cope with the anxiety
when it arises.
- The actions you take to deal
with your anxiety depend on your personality.