Quickstart Guide to Anxiety Relief reviews Physical, Affective, Cognitive, Environmental and Relationship interventions for anxiety relief
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Quickstart Guide to Anxiety Relief
Instructor: Dr. Dawn Elise Snipes, PhD, LPC MHSP, LMHC
Anxiety can lead to debilitating
In many cases, neurotransmitter imbalances are not the cause of anxiety but rather a symptom
.Low-grade, chronic stress/anxiety can erode your energy and ability
to concentrateAnxiety is a major trigger of:
~Addiction relapse
~Depression
Increased pain
Worsening physical illness
Chronic Anxiety can make someone more susceptible to PTSD
What is Anxiety
?Anxiety accounts for half of the “Fight or Flight Response “
“Its purpose is to protect you against possible danger. )
~It can become a problem when it is overly intense/uncontrollable
Physical Interventions
Your body believes there is a threat. It needs to be rehabilitated so that it can fight the lion
~Supportive Care
Create an
sleep routineHelps the body and brain rebalance and return HPA-Axis functioning Improves energy levels through the removal of adenosine, and systemic repair ~Nutrition
Provides
building blocks~Provides sufficient energy
~Helps set circadian rhythms
Physical Interventions
~Supportive Care
~Medication
~SSRIs/SNRIs
~Buspirone
~Exercising at a low intensity (40-50% of THRZ) has been shown to reduce cortisol
~Yoga + Mindfulness
~Sunlight
Some mood issues
have been linked to vitamin D deficiency.~Sunlight prompts the skin to tell the brain to produce neurotransmitters
The circadian rhythms of the sunlight have an impact on serotonin, melanin, and GABA
release.Affective and Cognitive Interventions
~Mindfulness & Acceptance
Identify a Rich, Meaningful and Rich Life
Acceptance Identify trigger thoughts
Differentiate Between Expectations and Current Reality
Psychological Interventions
Distress tolerance: It’s not always about controlling your anxiety ~Distract don’t react
Ride The Wave
Use distancing techniques
I am thinking that …. is my thought.
~Vacation
~Thought stopping
~Imagery
~De-personalize
Explore the
dialecticsLoss Of Control & The Unknown Focus on one thing at a time
Think back to your
experiences.Affective and Cognitive Interventions
~Relaxation Skills
~What is relaxation…
~Diaphragmatic breathing
~Combat breathing
~Meditation
~Cued Progressive Muscular Relaxation
~Self-Esteem
~Real vs. Ideal Self
Compassionate self-talk
~Don’t reject yourself
Silence your inner critic
~Cognitive Restructuring
Create a spirit of gratitude and optimism Acceptance & Commitment Therapy
~Recreation
Make a list of things that are fun (opposite emotions ).~Activities
~Contributing
~Sensations
Add triggers
for relaxationEliminate Stress Triggers
Relational Interventions
Improve your relationship with yourself ~Develop healthy, supportive relationships
#anxiety #copingskills #cognitivebehavioraltherapy
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