Definitions
What are some physical symptoms of stress/anxiety?
heart beating fast, sweaty palms, mind racing, short of breath, shaking, pit in your stomach, etc.
People with anxiety are weak
Almost everybody will feel some level/type of anxiety in their lifetime.
Name an example of distress tolerance
Distract, self-soothe, improve the moment
You have a court date tomorrow and feel your heart racing. Is this stress or anxiety?
Stress
What hormone is often called the "stress hormone" ?
Cortisol
What is Distress?
The unhealthy kind of anxiety
Our brain cannot tell the difference between an anxiety attack or when a tiger is about to attack.
The same part of the brain (amydala) is triggered during an anxiety attack and an actual emergency situation.
Name a mindfulness strategy
5/4/3/2/1 (Grounding)
Breath exercises
Guided Imagery
Progressive Muscle Relaxation
And so much more!
You keep worrying that people are talking about you, even when nothing is happening. Is this stress or anxiety?
Anxiety
What is 5,4,3,2,1 technique?
Identify 5 things you can see,
Identify 4 things you can touch
Identify 3 things you can hear
Identify 2 things you can smell
Identify 1 thing you can taste
Which is an example of “masking” stress instead of managing it?
Using drugs/alcohol to numb feelings instead of dealing with the cause.
A little anxiety is a good thing
Stress/anxiety can motivate us to do well. It only becomes negative if it starts to impact our ability to carry out daily tasks.
What are some coping tools I have available in my office?
Fidgets, coloring, yoga poses
You lost your housing voucher. What is one healthy coping strategy you could use?
Ask for support, problem-solve next steps, deep breathing, contacting a caseworker, etc.
How can excessive stress/worrying negatively impact your health?
Loss of sleep
Feeling ill
Headaches
Difficulty thinking
Changes in appetite
What are some ways you can treat chronic anxiety (e.g. Generalized Anxiety Disorder) in the long-term?
Therapy/Medication
Anxiety will get better with time if I just wait it out
False!
It depends on what you do with that time. If you are intentional about gaining coping skills or getting help, then it can get better during that time.
Name 3 other places places you could find some coping tools?
Music, books, youtube, etc.
Your family member keeps asking you for money and it stresses you out. Which “R” could help?
Reconcile (accept limits) or Reframe (see it as setting healthy boundaries).
What is one healthy coping skill you can use in less than 5 minutes?
Deep breathing, grounding, stretching, journaling, taking a short walk, positive self talk, etc.
(1) Situational anxiety often has an external trigger, whereas chronic anxiety (e.g. Genralized Anxiety Disorder) is irrational/has no external trigger.
(2) Situational anxiety will go away when the trigger goes away; chronic anxiety will continue for an extended period of time even after the trigger goes away.
People with anxiety should avoid stressful situations
False!
We want to get exposure to stressful situations so we can learn how to tolerate them.
What are some scents that help calm? (e.g. aromatherapy)
Mint, eucalyptus, lavender
You feel overwhelmed and start isolating. What could you do instead?
Reach out for support, take a walk, write down thoughts, attend PSR group.
What is box breathing?
This is breathing technique involves inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds and holding again for 4.