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Anxiety, Depression & Coping Strategies

Anxiety, Depression & Coping Strategies. Anxiety. Feeling uneasy or worried Causes: New pressures, challenges that make life seem hectic Perfectionism – everything must be perfect! Sleep habits affected and mild depression.

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Anxiety, Depression & Coping Strategies

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  1. Anxiety, Depression & Coping Strategies

  2. Anxiety • Feeling uneasy or worried • Causes: New pressures, challenges that make life seem hectic • Perfectionism – everything must be perfect! • Sleep habits affected and mild depression. • Reduce Anxiety by having realistic expectations, positive attitude, stress mgmt, physical activity.

  3. Depression • Prolonged feeling of helplessness, hopelessness, and sadness • 2 types:Reactive Depression: “Feeling Blue” Major Depression: Medical Condition requiring treatment Symptoms : Irritable, change in wt. or appetite, change in mood, sleep patterns, energy levels Experiencing these is normal on occasion – no more than 2 weeks What Works Activity and Recognizing Depression

  4. The Stress Road

  5. 5 STEPS OF THE STRESS ROAD • STEP 1 = NEW OR POTENTIALLY UNPLEASANT SITUATION • STEP 2 = INTERPRETATION OF THE SITUATION AS THREATENING • STEP 3 = EMOTIONAL RESPONSE • STEP 4 = PHYSICAL RESPONSE • STEP 5 = NEGATIVE CONSEQUENCES

  6. 4 ROAD BLOCKS TO THE STRESS ROAD • BLOCK 1 – Eliminate the stressor • BLOCK 2 – Change your interpretation • BLOCK 3 – Use Relaxation Techniques • BLOCK 4 – Physical Exercise

  7. RELAXATION TECHNIQUES • MEDITATION– FOCUS ON BREATHING • Jacobson’s Progressive Relaxation- relaxed position, tense and relax muscles (major muscle groups) • Body Scanning – scan body for tight muscles (tense & relax for 5-10 sec.) • Imagery – quiet, relax, focus on seeing an image in your mind • Autogenic Training – verbal exercises, generate within (heaviness, warmth, calm, relax) http://www.youtube.com/watch?v=zjh3pEnLIXQ

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