An Anxi xiety
Pr Procrastination
Laz Lazines iness Bo Boredom In Incompete tence
St Story time
“S “Stat ate e of of act acting ing ag agains ainst your our be better judge dgement”
Am Amyg ygdala hijack
An An inability y to control our neg negat ativ ive e emot emotions ions
Se Self-wo worth
Pe Performance = abi bility = self-wo worth
An An internal so solution; not an ex exter ernal nal one one
How do you handle anxiety and stress?
How are you feeling right now?
Stress Let’s explore The Situation these feelings •I can’t cope •Reduced activity – less revision •I am stupid •Shout at family and •I have too much to learn friends in more •I am going to fail this •Start procrastinating exam depth – The Thoughts Behavior Basics of CBT Physical Emotions Feelings •Fast HR •Sad •Headache •Angry •Tiredness •Frustrated •Sweating
Worry Practical Hypothetical worry? worry? Worry Tree Solution Thought Planning Exploration Worry time
Step 1 – What type of worry/stress is it? Practical or Hypothetical • Practical = Current worries that we can hopefully do something about to solve them. • Hypothetical = Future worries. Things. We do not currently have control over and therefore we can’t solve it. Often worries that start with a “what if..”.
Trigger/Situation Worry Intensity Practical or Step 2 – Make of worry hypothetical (%) worry? the following list
Step 3a) - Hypothetical worries - Thought Exploration and Trial How intense is the What are you What is the stress/how likely is worried/stressed evidence for the the worry to come about? thought true? (%) How What is the What is the most stressed/worried evidence against likely outcome? are you now? (%) the thought
Find Find as many possible solutions for all the worries that you noted down Solutions that are practical worries. Step 3b) Practical worries Pros and How likely do you think it is that the solution will help the worry go? Do you have everything you need to try out this solution? management cons Could this solution make the situation worse and provoke further worries? Solution planning Choose Choose the best one Detailed action plan of how you are going to carry it out one When? Who? Where? How?
Step 4 -Talk to someone Talking to someone can have benefits for both hypothetical and practical worries.
Step 5 - Worry time Set 20 minutes of your day assigned to worry Set worry time at the end of the day. Stick to the same time so the brain gets used to it During the day write worries down to worry about during this time Answer the following questions • Is it still an active worry? • If not, did the things you were worrying about happen? If they did, how did you cope? • If they are still a worry think about these… • Would continue to worrying throughout the day have changed anything? • What could you be doing now instead of worrying?
How to refocus your mind after having a worry during the day? Write these worries To reconnect with your Mindfulness down senses. • Create a worry journal • What can you smell, • Helps to focus mind taste, hear, touch and on present • Note down the time of see? the worry • It takes practice • Focus on your body • Note down anything • You will find your and breathing about the situation i.e. mind may still wonder Just had a coffee (Step at the start 2) • Even a five minute session can really help
Step 7 - Lifestyle factors Avoid Sleep Exercise Food Hydration Self care comparison
Find what helps you • Classical music – Peaceful piano playlist on Spotify helps me • Baking/Cooking • Reading a non-medical book • Cup of tea • Having a shower/bath
Resources • Therapist aid • MIND • Anxiety UK • Free resources • No panic: Helpline: 08449674848 • University’s counselling service • GP – can refer you to online services for CBT
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