Today we had the privilege of hearing from Debbie Bellinghausen and Will Chenault. They gave some helpful tips on how anxiety happens and how to properly manage it. The tips are listed down below.
Hopefully, this will be able to ease your mind when dealing with anxiety.
I. American Psychiatric Association says that anxiety is normal
A. Many things cause stress in our lives
1. Busy schedules
2. School projects
3. Demanding work environments/internships
4. Complicated relationships/breakups
5. Family problems
II. Three components to anxiety
A. Stress
1. There are external and internal stressors
2. They can also be positive or negative
a) Positive stressors
(1) Give people common sense like if they are going to cross the street, or stressing over a test helps them become prepared
b) It goes away when the stressor is over
2. Worry
a) The difference between stress and worry is that stress is the pressure while worry is our thoughts and judgments
3. Anxiety
a) The body and the brains response to our worry and stress III. Why are people anxious
A. The Triangle of Well-Being by Dan Siegel
1. Brain, Mind, and Relationships
a) When all are working together we have mental well-being (Integration)
b) When they are not working together it can lead to disintegration
–A mentally well person can get back to integration, but a person who is mentally unwell will struggle to do this
2. Brain and anxiety are connected
a) Anxiety can be passed down through genetics; it is “hard-wired” into our neurology
3. Anxiety in the Mind
a) Our mental outlook on ourselves can influence our anxiety and how we respond
4. Anxiety and Relationships
a) Secure Attachment
b) Avoidant Attachment
c) Anxious attachment
d) Disorganized attachment
B. All of these things are connected to why we have anxiety
IV. Anxiety Disorder
A. This is the most common mental health concern in the United States
B. Women are typically more likely to have one
C. Types of anxiety disorders
1. Generalized anxiety disorder
2. Social anxiety disorder
3. Panic disorder
4. Phobias
5. Separation anxiety disorder
6. Substance or medication-induced anxiety disorder
7. Panic disorder
a) This is way more intense it’s an off-the-chart anxiety attack
V. Protective Factors
A. Having a way to manage our stress
B. Good physical health
C. Financial stability
D. Supportive family
E. Motivated to succeed
F. Education
VI. Manage Stress
A. Stress is not a bad thing but it has to be kept under control
B. Talk about your problems
C. Prioritize your responsibilities
D. Focus on basics
E. Set aside time for yourself
F. Keep things in perspective
VII. Healthy Coping Skills
A. Deep Breathing
1. When we have anxiety we need to make sure our breaths are reaching our diaphragm
a) Take a breath in for 4 seconds through the nose, hold for 4 seconds, then let out for 4 seconds through the mouth, repeat this process three times.
B. 5 senses
1. 5 things you can see
2. 4 things that you can feel 3.
3 things we can hear
4. 2 things you can smell
5. 1 thing you can taste
a) This process helps center your skills and manage your worry
C. Manage our stress, control our thoughts, and apply skills to control our bodily response
D. Exercise
E. Self-Care; eating and sleeping well
F. Talking problems out with a trusted friend
G. Journaling & prayer
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