M2L5 – Anxiety Reducing Strategies

MODULE 2 : Brief Introduction

  • Taking Charge of Anxiety (approach, not avoid)
  • Anxiety levels
  • Tracking your symptoms/identifying your levels – using an example of anxiety occuring in the past week (or recente example that comes to mind) two worksheets – baseline level vs anxiety triggering example level
  • Biological vs Psychological symptoms
  • Imagined exposure

In Module 1 you found a proven topic for your online course. You also developed a name for your course that clearly conveys the value that your course brings to the table.‌‌​‌‌‌‌‌‍‌‌​​‌‌‌​‍‌‌​​‌​​​‍‌‌​​‌​​​‍‌‌​‌‌‌‌‌

And in this module, Module 2, we’re going to build on what you already accomplished.‌‌​‌‌‌‌‌‍‌‌​​‌‌‌​‍‌‌​​‌​​​‍‌‌​​‌​​​‍‌‌​‌‌‌‌‌
Specifically, you’re going to build out your first beta course.
A beta course is like a beta version of software. It lets you gauge demand and work out some of the kinks before you launch your product in the world
And in the 4 lessons in Module 2 I’ll walk you through the entire step-by-step process.

LESSON 5

  • Once anxiety is back under threshold (i.e, level 1 anxiety), look for what caused it in the first place
  • Understanding the cause or causes of your anxiety will help you come up with an action plan to stay in control rather than the anxiety controlling your decisions
  • In psychology there is a process called habituation, which is our body’s acclimatization to anxiety over time. In much the same way that our body’s can gradually adjust to a hot bath; so too can we adjust or adapt to anxiety. It just takes repetition (that is, facing rather than avoiding)
  • Have you ever done something that at the time was quite scary (for example, riding a rollercoaster) and then rode it again and found it wasn’t as scary second time around?
  • Generally speaking, when we avoid the things that make us anxious, our anxiety tends to grow, and when we face the things that make us anxious it weakens it
  • Can you gradually put yourself back in the anxiety-provoking situation? (either through imagining the experience or re-entering it)
  • Notice the level of anxiety you experience – most often it should reduce the more you are able to expose yourself to a situation

Try to stay in the situation until the level of anxiety you feel has at least halved

Case examples: (Picture with symptoms pointed out in the body and diagram)
Craig was experiencing :

  • A tension headache, tightness in his chest & difficulty breathing (level 1)
  • Nausea (level 2)
  • Since most of his symptoms were level 1, he could move on to the next step:.

Simon was experiencing:

  • Nausea
  • And difficulty gathering his thoughts

Since his symptoms were in level 2 and 3, it is important for these anxiety symptoms to reduce before going further. He spent some time focussing on the sensations in his body while also engaging in deep breathing exercises

If this does not settle the anxiety after a few minutes, try engaging the logical part of your brain through a task such as counting forward by 3s to 300; naming a country that starts with each letter of the alphabet or saying the alphabet backwards.

Then return to the task of noticing the symptoms in your body

 

M2L5_PowerPointToPdf