Carol Fredrek - Anxiety Brochure

8TipstoManageYour AnxietyCarolFredrek RegisteredPsychologist

Weallfeelnervousorworryattimes,whichcanbehelpfulwhenitmotivatesorwarnsusofdanger.However,ananxietydisordercausesunexpectedorunhelpfulanxietythatseriouslyimpactsyourlife,includinghowyouthink,feel,andact.Therearemanydifferentanxietydisordersincludinggeneralizedanxiety,panicdisorder,socialanxiety,posttraumaticstress(PTSD),andobsessive-compulsivedisorder(OCD).Itisimportanttoconsideracomprehensiveapproachtomanagingyouranxietybyaddressingitonanemotional,physical,behavioral,andmentallevel.Youdon’tneedtodothisalone.Callforafree15-minutephoneconsultationandwecantalkaboutyourstruggles. TakeActionNow Gotohealingmatters.ca andsignupfortheFREE ‘AnxietyQuiz’

8TipstoManageYourAnxiety1PracticeMindfulness Mindfulnessisbeingawareofwhatyouare feeling,thinking,andsensinginthemoment. Guidedmeditationsareparticularlyhelpfulif youhavedifficultystayingfocused.Itcanbea peacefulandcalmingwayofstartingyourday. ThereareseveralguidedmeditationsonYou Tube.Justsearch“guidedmeditations”.2ExerciseDaily Exerciseisaneffectivewaytomanagestress. Itcanalsobeahelpfulwaytomoveanxiety, anger,orpainfulfeelingsoutofyourbody.Find aphysicalactivitythatworksbestforyou.That mightbeyoga,running,hiking,orawalk.Itis movementthatisimportant,notthetypeof activity.

3UseDailyAffirmationsAffirmationsareawayofmaintainingapositiveattitude.Replacethenegativeselfbeliefsthatservetoreinforceyouranxietybyusingdailyaffirmations.Youcangetaffirmationbooks,cards,ormakealistofyourown.Staywithoneoftheaffirmationsuntilitfeelsbelievable.Tohelpyouwiththisyoumightwanttoratehowbelievableitistoyouandthenre-rateiteveryfewdays.4PracticeRelaxationWithanxietyyourbodyisusuallyinastateoftension.Yourheartraces,yourbreathingbecomesheavy,andyoumaygetsweatypalms.Yourbloodpressurerisesandyourbodygoesintoafightorflightmode.Relaxationtrainingcanresetyoubodyandmoveyoutowardsdevelopingacalmerconstantstate.Progressiverelaxationisoneofthemostcommon.5ManageStressStresscanbuildtoapointwhereyoufeeloverwhelmedandanxious.Itishelpfultouseacalendartorecordthetasksthatyouwanttodoaswellasleisureandself-careactivities.Self-careisoftenneglectedandwefindourselvesscramblingwhenweareinacrisis.Managingyourstressbeforeitreachesacrisispointiscritical.Thisincludessettingclearboundarieswithyourselfandwithothers.Youneedtobeabletosay“no”.

6GetEnoughSleepSleepisimportantforeveryonebutwithanxietyorstressitisevenmorecritical.Itisrecommendedtohaveasleeproutine,whichwilllookdifferentforeveryone.Youwillwanttodevelopaplanorritualthatyoudoeverynight,evenonweekends.Perhapsit’sabath,acupofchamomileteaandameditationbeforebed.Trydifferentthingsouttofindwhatworksbestforyou.7TakeDeepBreathsBreathingfrom yourdiaphragm isimportant.Itgetsyourheartratetoslowdownandbringsdownyourbloodpressure.Takeafewdeepbreaths,regularlythroughouttheday.Besurenottobreathfrom yourchestasitwillincreasetheintensityofyouranxiety.Keepyoureyesopensoyoustayinthepresentmoment.8CountBackwardsCountingcanbeahelpfulstrategytocalm yourbody.Itcanpreventyouranxietyfrom escalating,andevenhelpwithsleep.Thestrategyiscalled54321.Youname5thingsthatyoucansee,5thingsthatyoucanhear,and5thingsthatyoucanfeel.Youthengodownto4things,3things,2thingsand1.Gothroughthisasmanytimesasyouneed.Itcanbedonewithyoureyesopen,orclosedifyouarealreadyinbed. healingmatters.ca

AboutCarolFredrekCarolFredrekisaRegisteredPsychologistinprivatepractice,specializingineatingdisorders,bodyimageandanxiety.Withover20yearsofexperience,sheisdedicatedtohelpingpeopleovercometheiranxietyoverrelationshipsandlife.ByworkingwithCarol,youcanfeelgroundedandmoreateasewithyourselfandothers.Youwillsleepmorepeacefullyknowingthatyourlifeisgoingwell.CaroloffersindividualandcouplescounselinginherDiscoveryRidge,Calgaryoffice.Ifyouhavequestionsaboutherservices,ortoseeifthisisagoodfitforyou,callCarolforafree15-minutephoneconsultation.403-249-9337 healingmatters.ca [email protected]