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What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also...

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What Is ANXIETY? What Is ANXIETY? Feeling nervous Feeling nervous Feeling uptight Feeling uptight Feeling uneasy Feeling uneasy Feeling apprehensive Feeling apprehensive Anxiety is also known as distress, worry, trepidation, Anxiety is also known as distress, worry, trepidation, apprehension, dread, fear, concern, shyness, timidity, apprehension, dread, fear, concern, shyness, timidity, nervousness, , cautiousness, scared, frightened …it can nervousness, , cautiousness, scared, frightened …it can have a lot of names. have a lot of names. What these names all have in common is the fact that when What these names all have in common is the fact that when you feel them, it ‘s because you are expecting that you feel them, it ‘s because you are expecting that something bad is going to happen. something bad is going to happen.
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Page 1: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

What Is ANXIETY?What Is ANXIETY?

• Feeling nervousFeeling nervous• Feeling uptightFeeling uptight• Feeling uneasyFeeling uneasy• Feeling apprehensiveFeeling apprehensive

– Anxiety is also known as distress, worry, trepidation, apprehension, Anxiety is also known as distress, worry, trepidation, apprehension, dread, fear, concern, shyness, timidity, nervousness, , dread, fear, concern, shyness, timidity, nervousness, , cautiousness, scared, frightened …it can have a lot of names.cautiousness, scared, frightened …it can have a lot of names.

– What these names all have in common is the fact that when you What these names all have in common is the fact that when you feel them, it ‘s because you are expecting that something bad is feel them, it ‘s because you are expecting that something bad is going to happen.going to happen.

Page 2: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

AnxietyAnxiety

• Anxiety is a normal emotion.Anxiety is a normal emotion.

• We all have it.We all have it.

• It is not always bad.It is not always bad.– It is important to help us survive, keep It is important to help us survive, keep

safe, and perform better. safe, and perform better.

Page 3: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Anxiety is often helpful!Anxiety is often helpful!

• Top athletes/actors/singers/Top athletes/actors/singers/

musicians usually feel anxious before musicians usually feel anxious before they perform, anxiety helps “rev they perform, anxiety helps “rev them up” and do their best.them up” and do their best.

Good anxiety help give you Good anxiety help give you motivation, if you are a bit nervous motivation, if you are a bit nervous about doing well on an examination about doing well on an examination you are more likely to study for it.you are more likely to study for it.

Page 4: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Event:Event: You are walking across the street You are walking across the street and a fast car is heading towards you.and a fast car is heading towards you.

• There are three aspects to anxietyThere are three aspects to anxiety• 1. Physical1. Physical• 2. Cognitive (thinking)2. Cognitive (thinking)• 3. Behavior (How you act)3. Behavior (How you act)

Page 5: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Event:Event: You are walking across the street You are walking across the street and a fast car is heading towards you.and a fast car is heading towards you.

• PhysicalPhysical• Increase in heart rateIncrease in heart rate• Adrenalin flowsAdrenalin flows• Tightening of musclesTightening of muscles• TwitchingTwitching• Tremors or shakesTremors or shakes

Page 6: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Event:Event: You are walking across the street You are walking across the street and a fast car is heading towards you.and a fast car is heading towards you.

• Cognitive (Thoughts)Cognitive (Thoughts)• OMG THEY’RE GOING TO HIT ME!!!! OMG THEY’RE GOING TO HIT ME!!!!

Something bad is going to happen.Something bad is going to happen.

Page 7: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Event:Event: You are walking across the street You are walking across the street and a fast car is heading towards you.and a fast car is heading towards you.

• Behavior (how are you going to Behavior (how are you going to behave?behave?– Flight – jump out of the way.Flight – jump out of the way.

– The main behavior reaction to anxiety is the fight or The main behavior reaction to anxiety is the fight or flight that is fight the perceived danger or run away flight that is fight the perceived danger or run away from it.from it.

Page 8: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Event: You smell smoke in Event: You smell smoke in your house. your house.

• Cognitive (Thought)Cognitive (Thought)• OMG I’M IN DANGER. THERE’S A OMG I’M IN DANGER. THERE’S A

FIRE.FIRE.

Page 9: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Event: You smell smoke in Event: You smell smoke in your house. your house.

• Physical:Physical:• Heart beats fast.Heart beats fast.• Muscles respond more quickly.Muscles respond more quickly.

Page 10: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Event you smell smoke in Event you smell smoke in your house. your house.

• Behavior How do you act?Behavior How do you act?

• Fight – Try to put out the fore.Fight – Try to put out the fore.

• Flight – Leave the houseFlight – Leave the house

Page 11: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

When does anxiety When does anxiety become a problem?become a problem?

• When an event occurs but there is When an event occurs but there is no need to be fearful.no need to be fearful.

• You hear a noise outside and think You hear a noise outside and think it a burglar but it was really the it a burglar but it was really the next door neighbor’s cat. Our body next door neighbor’s cat. Our body still reacts as though it was in still reacts as though it was in danger but there wasn’t any. danger but there wasn’t any.

Page 12: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

What Are the Physical What Are the Physical Effects of Anxiety?Effects of Anxiety?

• Increase in heart rateIncrease in heart rate• SweatingSweating• Tightening up of musclesTightening up of muscles• TwitchingTwitching• TremorsTremors

Page 13: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

What Are Signs of What Are Signs of Anxiety?Anxiety?

• ““Butterflies” in stomachButterflies” in stomach• Rapid heartbeatRapid heartbeat• Shaky voiceShaky voice• Muscle tensionMuscle tension• Sweaty handsSweaty hands• Dry mouthDry mouth• Difficulty holding hand steadyDifficulty holding hand steady• Difficulty concentratingDifficulty concentrating

Page 14: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

What Are the Most Common Situation What Are the Most Common Situation That Causes Anxiety With Teenagers?That Causes Anxiety With Teenagers?

Is this a real danger or a imagined Is this a real danger or a imagined danger?danger?

Page 15: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

How Do You Deal With Situations How Do You Deal With Situations That Cause You Anxiety?That Cause You Anxiety?

EatingEatingSmokingSmokingSleepingSleepingListening to musicListening to musicDeep BreathingDeep BreathingExercisingExercisingMediatingMediating

Page 16: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Point to PonderPoint to Ponder

• People deal with situation that produce People deal with situation that produce anxiety in various ways:anxiety in various ways:

• Some people do nothing and just put up Some people do nothing and just put up with it.with it.

• Some people avoid situations which are Some people avoid situations which are difficult for them.difficult for them.

• Some people have their own ways of Some people have their own ways of dealing with these situations.dealing with these situations.

Page 17: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Techniques (Skills )for Coping Techniques (Skills )for Coping With Anxiety / StressWith Anxiety / Stress

• There are specific techniques for dealing There are specific techniques for dealing with the physical reaction to real or with the physical reaction to real or perceived anxiety. perceived anxiety.

• Progressive Muscle Relaxation ExerciseProgressive Muscle Relaxation Exercise• Deep BreathingDeep Breathing• Focus BreathingFocus Breathing• Mental RehearsalMental Rehearsal

Page 18: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Let’s Practice Let’s Practice

• Into to muscle relaxation• muscle group arms• muscle group2 face• muscle group3 stomach• muscle group4 legs• mind relax•  •

Page 19: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Techniques (Skills) for Coping with Techniques (Skills) for Coping with Anxiety. Anxiety.

• If you learn to control you thoughts If you learn to control you thoughts you will go a long way to reduce you will go a long way to reduce the stress in your lifethe stress in your life

Page 20: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Your involvement in any situation Your involvement in any situation will consist of the following will consist of the following

componentscomponents

Event Thought/ Belief Emotional Reaction

Mom is late coming home

She is in a car crash Worry/ anxiety

Emotions are a direct results of your thoughts and beliefs

of an event.

Mom is late coming home

She got caught up in a meeting

Relief/ mild annoyance

Page 21: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Your involvement in any situation Your involvement in any situation will consist of the following will consist of the following componentscomponents

Event Thought/Belief Emotional Reaction

Breakup with boyfriend/girlfriend

Never find anyone like them again

Despair

I must be no good Depression

This is the worst Anger

No one else will like/love me

Sad depressed

I never get married Hopeless

I’ll never have children

Loss or depression

Page 22: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Problematic Thinking Problematic Thinking StylesStyles

• All or Nothing ThinkingAll or Nothing Thinking– ““If your not perfect you’re a failure.”If your not perfect you’re a failure.”– The world is completely safe or The world is completely safe or

dangerous.dangerous.

Page 23: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Problematic Thinking Problematic Thinking StylesStyles

• Overgeneralizations: you see a Overgeneralizations: you see a single event as a never ending single event as a never ending pattern. You think without proof it pattern. You think without proof it will happen again and again and will happen again and again and again.again.– “ “ I am going to be victimized again”I am going to be victimized again”– “ “ Bad thing keep happening to me so I Bad thing keep happening to me so I

must be a bad person”must be a bad person”

Page 24: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Problematic Thinking Problematic Thinking StylesStyles

• ““Must” “Should” and “Never” Must” “Should” and “Never” statements. statements.

• These are unwritten rules on how you behave that a based These are unwritten rules on how you behave that a based on myths rather than facts. on myths rather than facts.

• They are rules you learned growing up that seem that they They are rules you learned growing up that seem that they can never change. can never change.

• They are rules you They are rules you mustmust live up to. “ I should be able to handle this”

“ I should have know that something like this would happen”“ I will never feel better”

“ They should not tease me”

Page 25: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Problematic Thinking Problematic Thinking StylesStyles

• Overestimate of risk = This occurs when Overestimate of risk = This occurs when you assess risk much greater than the you assess risk much greater than the evidence supports.evidence supports.

• ““I’m not going to take a walk because I might get attacked I’m not going to take a walk because I might get attacked again”again”

• ““I can’t go into tall buildings because they may fall down”I can’t go into tall buildings because they may fall down”• “ “ I can’t go into the city because it a terrorist target”I can’t go into the city because it a terrorist target”• ““I can’t go on airplanes because they may crash”I can’t go on airplanes because they may crash”• ““I can’t go on roller coasters because I may fall off. I can’t go on roller coasters because I may fall off. • ““I can’t go driving because I might get into a car accident”I can’t go driving because I might get into a car accident”

Page 26: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Problematic Thinking Problematic Thinking StylesStyles

• Self Blame = a tendency to blame yourself for any Self Blame = a tendency to blame yourself for any negative outcome. People who engage in self blame are negative outcome. People who engage in self blame are not able to accurately assess the responsibility of others. not able to accurately assess the responsibility of others. They tend to attribute blame to themselves where they They tend to attribute blame to themselves where they have little or no responsibility at all. have little or no responsibility at all.

• ““It’s my fault that this terrible event happened.”It’s my fault that this terrible event happened.”• ““My girlfriend/boyfriend is upset with me, so I must be to My girlfriend/boyfriend is upset with me, so I must be to

blame.”blame.”

Page 27: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Problematic Thinking Problematic Thinking StylesStyles

• Catastrophizing= These thoughts come when you focus Catastrophizing= These thoughts come when you focus on the most extreme negative consequence and expect on the most extreme negative consequence and expect

the worst to happen. These thoughts make you very the worst to happen. These thoughts make you very afraid and anxious. Many times they are triggered by afraid and anxious. Many times they are triggered by

“what if” thoughts or statements. “what if” thoughts or statements.

This is the worst thing that ever happen to me!This is the worst thing that ever happen to me!

What happens if she doesn’t go out with me. I’ll die!What happens if she doesn’t go out with me. I’ll die!

Page 28: What Is ANXIETY? FeelingFeeling nervous uptight uneasy apprehensive –Anxiety –Anxiety is also known as distress, worry, trepidation, apprehension, dread,

Realistic ThinkingRealistic Thinking

• 1. Identify the thought behind1. Identify the thought behind


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