Florence A Ochanda MA Counselling Psychology Webinar Uncertain times Managing Anxiety Introduction Understanding uncertainty Features and impact of uncertainty Understanding how uncertainty fuels anxiety ID: 932949
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Slide1
Uncertain Times: Managing Anxiety in the Context of Covid-19
Florence A.
Ochanda
MA Counselling
Psychology
Slide2Webinar: Uncertain times: Managing Anxiety
Introduction
Understanding uncertainty
Features and impact of uncertainty
Understanding how uncertainty fuels anxiety
Slide3Understanding anxiety, types of anxiety, signs of anxiety
Flight/freeze and anxiety
Managing anxiety
Call for action
Slide4What has triggered the uncertainty?
T
he crisis has come as a result of a pandemic, which is a large-scale outbreak of infectious diseases.
Slide5Cont.…
It greatly
increase
morbidity
and
mortality 3.4%
over a wide geographic area and cause significant economic, social and political disruptions.
Slide6Cont.…..
Crisis
: is any event that is expected to lead to, an
unstable
and
dangerous
situation affecting an individual, group, or whole organizations
Slide7Features of uncertainty
Specific threats are identified
There is a sense of loss of control
Slide8Cont.….
Pressure
builds over time
Routine business becomes increasingly difficult
Slide9Impacts
Significant increase in morbidity and mortality and have disproportionately higher mortality impacts on (Low Middle Income) LMIC’S
Slide10Pandemics cause economic damage and long term negative shocks to the economy
Slide11Cont.…..
Individual behavioral
changes, e.g. fear,
induced eversion to workplaces and public places; economic growth impacted
negatively
Slide12Cont.….
Social and economic
disruptions.
Slide13Intolerance to Uncertainty
D
ownsides of the phenomenon of human consciousness is the ability to worry about the future.
Slide14Cont.….
As a rule humus prefer certainty……what uncertainties are you facing at this particular moment and what is that doing to you????
Slide15How well can you tolerate uncertainty?
Slide16How uncertainty fuels
Anxiety
A
higher level of intolerance of uncertainty
,
is a “
cognitive vulnerability,”
high
IU to several anxiety disorders
as well as (less strongly) to eating disorders and
depression (
Dugas,1994)
Slide17Cognitive vulnerability
A set of beliefs or attitudes thought to make a person vulnerable to emotional disorders.
Slide18Cont.…..
People who are vulnerable may experience feelings of anxiety, fear, and apprehension due to the risk they are experiencing.
Slide19Cont.…..
not knowing what to do,
not
knowing what’s going to happen,
not
knowing what other people are thinking and
feeling—
breed
anxiety
in anyone, depending on how well they’re able to tolerate uncertainty.
Slide20What is Anxiety ?
‘’Feeling of apprehension caused by anticipation of danger
.
Slide21Cont.….
‘’Anxiety is an emotional state commonly caused by perception of real or perceived danger that threatens the security of an individual. It allows a person to prepare for or react to environmental changes”.
Slide22Cont.…..
Anxiety is a normal emotion under circumstances of threat and is thought to be part of the evolutionary “flight or flight” reaction of survival………
Slide23Slide24Stress Response
What will you do?
Fight !
Flight !
Freeze !
Slide25The brain
Slide26Amygdala: Command Center
The
amygdala is one of two almond-shaped masses of nuclei located deep in the temporal lobe, that among other functions, is involved in the fear circuit in your
brain
. This structure is responsible for the
fight-or-flight response
that causes you to respond to threats.
Slide27What Happens During the Fight-or-Flight Response
. In
response
to acute stress, the
body's
sympathetic nervous system is activated due to the sudden release of hormones. ...
Slide28Cont….
In the face of something frightening, your heartbeat quickened, you begin breathing faster, and your entire
body
becomes tense and ready to take action ...
Slide29Slide30Your
body's
fight
-
flight
-
freeze
response is triggered by psychological fears. It's a built-in defense mechanism that causes physiological changes, like rapid heart rate and reduced perception of pain. This enables you to quickly protect yourself from a perceived threat
.
Slide31Other signs of an Anxiety Attack
Feelings of danger
Nervousness or restlessness
Rapid heart rate
Sweating
Trembling
Chills
Tiredness or weakness
Gastrointestinal problems
Difficulty focusing
Hyperventilation.
Slide32Cont.……
All anxiety disorders have two components;
fear: panic, phobia
Worry: Anxious misery, apprehension, expectations, obsessions
Slide336 Strategies for Coping with Anxiety
Tip 1: Understand the roots of your anxiety is essential
is
the first step to moving away from the crippling effects of your life.
Slide34Tip 2: Identify and manage your triggers:
Stress - Uncertainty
Traumas
Personality traits: (e.g. perfectionists, introverts, timid, low self esteem, want to control
everything
)
Chronic illness
Pre existing Mental illness
Slide35CBT Worksheets
Slide36Tip 3: Question your thought Patterns
Tip 3: Negative thoughts can take root in your mind and distort the severity of the situation.
Slide37Writing down your thoughts
Tip 4: Writing down what's making you anxious gets it out of your head and can make it less daunting.
Slide38Keep your body and mind healthy
Tip 5: Exercising
regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.
Slide39Tip 6:
Assess and develop our schemas
Ruminating - (stop fighting the event, cope positively, develop resiliency)
Grow out the experience
Slide40Tips for Managing
Focus on controlling those things that are under your control
Challenge your need for certainty.
Slide41Cont.…..
Learn to better tolerate, even embrace, the inevitable uncertainty of life.
Reduce your anxiety and stress levels.
Slide42If you notice the quick tips have not been working you may seek considering seeing a professional for help. A safe and confidential service is available through
SMUC or any other practitioner.
Slide43Call to Action
According to WHO, the burden of mental disorders continues to grow with significant impacts on health and major social, human rights and economic consequences in all countries of the world.
Effective strategies for preventing mental disorders are available
Slide44Cont.…..
Effective treatments for mental disorders and ways to alleviate the suffering caused by them exist.
Providing treatment and social support is key towards managing mental health disorders.
Slide45