Quickstart Guide to Understanding & Addressing Anxiety

Quickstart Guide to Understanding & Addressing Anxiety



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Quickstart Guide to Understanding & Addressing Anxiety
Instructor: Dr. Dawn-Elise Snipes PhD, LPC-MHSP, LMHC

~Anxiety can be debilitating
~In many cases neurotransmitter imbalances not the initial cause of anxiety, but a symptom
~Low-grade chronic stress/anxiety erodes your energy and ability to concentrate
~Anxiety is a major trigger for:
~Addiction relapse
~Depression
~Increased physical pain
~Worsening of physical illnesses
~Chronic anxiety can make people more vulnerable to PTSD
What is Anxiety
~Anxiety is half of the “Fight or Flight Response”
~It’s function is to protect you from possible danger (Thank you!)
~It can become a problem when it is overly intense/uncontrollable because of
~Overgeneralization
~Poor coping skills
~Emotional reasoning and cognitive distortions
~Biochemical issues (nutrition, hormones, sleep deprivation)
~It can be caused by excess serotonin, norepinepherine or glutamate or too little GABA (est. 80% adults have neurochemical imbalance)
~What is causing the neurochemical imbalance
Symptoms of Generalized Anxiety
~Generalized anxiety disorder symptoms can vary. They may include:

Physical Impacts
~HPA-Axis overstimulation / excess cortisol
~Metabolic syndrome
~High blood pressure
~High blood sugar
~GI disturbances and ulcers
~Sleep disturbances
~Increased aging
~Headaches
~Infertility
~Sexual dysfunction
~Weakened immune system
~Fatigue
~Restlessness
~Hair loss
~Autoimmune issues
Affective and Cognitive Impacts
~Difficulty taking perspectives
~Difficulty concentrating
~Becoming easily confused
~Having memory problems
~Negative self-talk
~Having marked mood swings (emotional dysregulation)
~Finding it hard to make decisions

Relational Impacts
~Social withdrawal
~Reduced support system
~Difficulty taking perspectives
~Reduction in leisure activities

Physical Interventions
~Your body thinks there is a threat. Help it restore itself so it is ready to fight the lion
~Supportive Care
~Create a sleep routine
~Helps the brain and body rebalance and restore HPA-Axis functioning
~Improves energy level through removal of adenosine and systemic repair
~Nutrition
~Provides the 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
~Vitamin D deficiency has been implicated in some mood issues
~Sunlight prompts the skin to tell the brain to produce neurotransmitters
~Sunlight sets circadian rhythms which impact the release of serotonin, melatonin and GABA
Affective and Cognitive Interventions
~Mindfulness & Acceptance
~Identify a Rich and Meaningful Life
~Observation | Acceptance | Labeling and Letting Go
~Identify trigger thoughts
~Differentiate between expectations and current reality
Psychological Interventions
~Distress Tolerance: It isn’t always about controlling your anxiety
~Distract don’t react
~Ride the wave
~Use distancing techniques–
~I am having the thought that….
~Vacation
~Thought stopping
~Imagery
~De-personalize
~Explore the dialectics
~Loss of Control & The Unknown
~Focus on one thing in the moment
~Think of prior 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 the inner critic
~Spotlighting strengths & acceptance of imperfections
~Cognitive Restructuring
~Create an attitude of gratitude and optimism
~Acceptance and Commitment Therapy
~Recreation Sometimes a break is what you need to get a breakthrough
~Make a list of fun things (opposite emotions)
~Activities
~Contributing
~Sensations
~Add triggers for relaxation
~Eliminate stress triggers
Relational Interventions
~Improve your relationship with yourself
~Develop healthy, supportive relationships

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Grief and Loss Activities

Grief and Loss Activities



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Presented by: Dr. Dawn-Elise Snipes
Objectives
~Define grief
~Conceptualize grief in terms of any loss
~Identify how failure to deal with grief can impact a person
~Explore the stages of grief
~Review activities and interventions to help people grieve

What is Grief
~Grief is a label assigned to all of the emotions associated with dealing with any kind of loss
~Physical (Things, abilities, freedoms)
~Self-concept (Roles, values, labels)
~Worldview (Innocence, safety)
~Dreams (How things should be)
~Social (Loss of relationships…)
What is Grief
~Primary losses also produce secondary losses which also need to be acknowledged and grieved.
What is Grief
~What secondary losses might occur for these events?

Types of Grief
~Anticipatory Grief: Experiencing anticipatory grief may provide time for the preparation of loss, acceptance of loss, the ability to finish unfinished business, life review and resolve conflicts
~Normal Grief: Normal feelings, reactions and behaviors to a loss; grief reactions can be physical, psychological, cognitive, behavioral
~Complicated Grief:
~Disenfranchised Grief: Chronic Grief: Normal grief reactions that do not subside and continue over very long periods of time
~Delayed Grief: Normal grief reactions that are suppressed or postponed. The survivor consciously of unconsciously avoids the pain of the loss.
~Masked Grief: Survivor is not aware that behaviors that interfere with normal functioning are a result of the loss.
Stages of Grief
~Denial: Numbness, dream, alternate explanations)
~Anger: The unknown, loss of control, death, isolation, failure—(shouldas and couldas)
~Bargaining: If I … then I will wake up and realize this was only a really bad dream
~Depression: Helpless, hopeless
~Acceptance: Radical acceptance
Exacerbating & Mitigating factors
~How close the situation was to them (physical and emotional proximity)
~How many other stressors them experienced in the last year
~Mental health issues/Effective coping skills
~Social supports
~Understanding of the loss
~How much control/responsibility they feel like they had in the situation
Denial
~Address hopelessness and helplessness by focusing on what can be changed
Not a Linear Process
~Most people experience grief surrounding a loss for at least a year.
~Many people will vacillate between depression and anger.
~Normalize people’s experiences
~Encourage them to reach out to supports
~Address happiness and survivor guilt
Self Care for Grief
~Emotionally
~Express feelings
~Ask for and accept help
~Don’t let anyone tell you how to feel—and don’t tell yourself how you “should” feel
~Be patient
~Be kind to yourself
~Add happiness triggers
~Be aware of your grief triggers
~Embrace the dialectic
Self Care for Grief
~Physically
~Get plenty of quality rest
~How to handle being alone with your thoughts….
~Exercise
~Eat a healthy diet
~Avoid alcohol
~Pay attention to persistent changes in eating, sleeping, mood or energy levels
Self Care for Grief
~Psychologically
~Write things down
~Simplify
~Set short term goals
~Distract/engage in pleasurable activities
~Start writing the next chapter in your story
~Plan ahead for grief triggers

Self-Care for Grief
~Interpersonally
~Rebuild relationships

Bill of Rights for Grief

Activities
~Create safety
~Invisible string
~Book of memories
~Heart-Break Pot (break into large pieces)
~Goodbye letter
~Letter to God
~Memory garden
~Jar of memories / regrets
~Memory mural
~Timeline of Change
~Create a family flag
~Alphabet of gratitude
~Raise and release butterflies
~Jenga (write discussion prompts on cards)
Summary
~Losses encompass more than death or a person or loss of property
~Failure to acknowledge losses can cause unhelpful reactions in similar future situations
~explore feelings and reactions in terms of their functionality—how are they benefiting the person
AllCEUs provides multimedia #counseloreducation and CEUs for LPCs, LMHCs, LMFTs and LCSWs as well as #addiction counselor precertification training and continuing education.
#AllCEUs courses are accepted in most states
#DrDawnEliseSnipes provides training through #allceus that are helpful for #LPCCEUs #LMHCCEUs #LCPCCEUs #LSWCEUs #LCSWCEUs #LMFTCEUs #CRCCEUs #LADCCEUs #CADCCEUs #MACCEUs #CAPCEUs #NCCCEUS #LCDCCEUs #CPRSCEUs #CTRSCEUs and more.

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The Seven Most Calming Works of Art in the World

The Seven Most Calming Works of Art in the World



In moments of agitation, personal and nation-wide, what would often best calm us down are not pills or meditation – but the right works of art. Here are seven of the world’s most calming works of art, works that know how to restore perspective, reassure us of the future and gently return us to a more bearable state.
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FURTHER READING

You can read more about these seven works of art – and other subjects – on our blog, here: https://bit.ly/2XuP952

“Art has never been mere entertainment. Alongside philosophy and religion, it has been humanity’s chief source of consolation. It is what we should turn to in our very worst moments.
Here are seven of the most calming works of art ever produced….”

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CREDITS

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