Anxiety – first steps [understand & reduce symptoms]

Anxiety – first steps [understand & reduce symptoms]

– Describes an emotional reaction to a perceived threat
– Often known as the fight/flight/freeze response
– It is adaptive and designed to protect you in the face of danger
– It is accompanied by physiological symptoms

– When the anxiety reaction becomes overly sensitive, it can disrupt normal life and become extremely debilitating for the individual

Panic Attack
– Is an extreme physical reaction
– the symptoms are as if there is a fear of dying or “going crazy”
– These attacks can happen often and in a variety of situations

To manage anxiety, an individual needs to understand:
– Their triggers
– The nature of their fears
– What they do to reduce anxiety (Avoidance; Reassurance seeking; Distraction; Thought suppression)

Anxiety Management
– Realistic thinking
– Exposure or engagement (That is, facing your fears)
– Learning new anxiety management techniques:
– Slow breathing
– Relaxation – to squeeze out the stress and let in relaxation
– Positive affirmations
– Goalsetting and planning
– Problem-solving

To begin with:
– Monitor your anxiety throughout the day
– Rate its severity out of 10
– Record your symptoms
– And finally, record the events that were taking place at the time

The aim is to increase your:
– Awareness of environmental triggers
– Awareness and recognition of your subjective levels of anxiety

Source: Mark Taylor Psychology @


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