Learn How to Manage Anxiety
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If you're here, chances are you are looking for a way to get rid of your annoying anxiety problem! Sometimes you know the cause, and other times you don't. Either way, my methods will WORK to lessen your anxiety, drastically.
Hi. I’m Kayce, a Psychology Major (Honors B.A.), Teacher, Author, and Life Coach.
I also know how anxiety feels.
As a perfectionist and first born, I was extremely anxious as a child. However, when I was that young, I didn't realize I had an anxiety disorder.
My body was struggling. My nervous system was a wreck. I felt uptight and on guard every waking minute. I couldn't sleep well at night and often found it hard to breathe... I was constantly sighing. If you sigh a lot... that's a problem!
Whenever I tried getting massages or relaxing in a hot tub / Jacuzzi, the anxiety was a bit less, but my mind was still racing and I was still constantly worrying or thinking, so the anxiety never left.
I was prescribed an SSRI which helped a lot, but the side effects made me feel like a zombie with no emotions. I was only 21 and didn't wanna spend the rest of my life as a zombie!
Living with anxiety, panic and /or agoraphobia can be very challenging. Often others, even professionals, really don't understand how we think or feel and it is helpful to talk to get sound advice from someone who is walking the same walk as you are.
I am offering affordable lessons to anyone who would like to have some assistance in learning to co-exist with their challenge. I can help you to learn to put the anxiety/panic in the background of your life so that you might go through your days as productively as possible.
I have learned many techniques that have helped me enormously to deal with where I was at in my life at any given time. I'd love to share them with you in the hopes that you can live up to your full potential just as you are each and every day.
Often people suffering from anxiety disorders try to self-medicate with drugs or alcohol. I was one of them.
I never told my friends of my anxiety disorder. Mental Illness still carries an embarrassing stigma, even in the year 2014! Also, no one wants to hear you’re not coping. It's hard for people to cope with those who are depressed or have some form of mental illness. Generally, if you show any signs of weakness people step away like you have the plague.
From a young age, I decided to do a complete change of my life and get rid of my anxiety.
I knew that if other people lived anxiety-free, so could I!
So while obtaining my B.A. in psychology, I chose to take advantage of all the resources available to learn about how to eliminate anxiety. This was research from educational institutions, clinical psychology professors, and academic research journals. Since I wanted to become a clinical psychologist, I wanted to study how they cure anxiety disorders without the use of anti-depressant drugs. I didn't want to PAY to go see a psychologist or therapist. I was only a student. I wanted to do the "therapy" myself.
You can have what I have
There’s a little button at the top of this page which gives you access to the best of that knowledge.
What have my clients said about me and my course?
“Totally apprehensive, gave it a shot - LOVED it. Had tears in my eyes on more than 1 occassion. Kayce was fabulous and I would highly recommend her. I will continue to work with her =)."
“I loved loved loved my coaching session!! I look forward to working with Kayce in the near future!!”
“Kayce is very passionate about her work. She really get you to thinking. Looking for help in taking steps toward your new life with the right tools. Then this course is for you. Glad I didn't talk myself out of this course. Thank you Kayce!!!!!”
Each section of my course offers some fun activities (I currently work as a high school teacher) to help you deepen your understanding and implement what you’ve learnt.
As a live workshop, this material can sell for around $800-1000 per person! I’m not going to charge you anywhere near that, AND I will also be here by your side ready to answer your questions as you run through the course. Just shoot me a message!
You don’t have to go through a life filled with anxiety any more.
I can tell you from personal experience and from that of my clients, that getting anxiety down to a manageable state is LIFE CHANGING.
Anxiety affects every area of your life.
I’ve helped a lot of people with these skills and I want to help you too so that you can start reducing your anxiety TODAY.
This is your chance. Don’t lose the moment.
Scroll to the top of the page and click TAKE THIS COURSE.
I wish you all the happiness and success in the world!
To your success,
Life Coach Kayce Xx
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|Section 1: About Anxiety: You have to Understand it to Conquer it|
Anxiety is a multisystem response to a perceived threat or danger. It reflects a combination of biochemical changes in the body, the patient's personal history and memory, and the social situation.
Anxiety disorders are among the most treatable mental health problems. Effective treatments involve education, cognitive behavioural therapy and/or medication. Understanding anxiety and the options available for treatment is the first vital step in recovery.
Frey, R. J., & Odle, T. G. (2011). Anxiety. In L. J. Fundukian (Ed.), The Gale Encyclopedia of Medicine (4th ed., Vol. 1, pp. 426-430). Detroit: Gale. Retrieved from http://go.galegroup.com.ezproxy.apollolibrary.com/ps/i.do?id=GALE%7CCX1919600163&v=2.1&u=uphoenix&it=r&p=GVRL&sw=w&asid=a5e70a3041c896f61cba490dca0412ca.
I understand that most of my students here on Udemy are looking for a QUICK fix for their anxiety. A way to stop anxiety dead in its tracks. This isn't entirely possible though. It can take a long time to develop a new habit; one in which you can stop anxiety as you feel it coming on.
These 10 ways I use to defeat my anxiety can help you form that habit. It takes quite a bit of determination, though, -- depending on how bad your anxiety is.
I once had a 25-year-old client who was staying with her friend's family. She was so socially anxious that she could not leave her room unless her friend was there, or the friends' parents were gone. She could not go get a drink of water if she was thirsty. She could not go grab a snack from the fridge if she was hungry. She could not even leave the room to go to the bathroom! She paid rent and the family was very kind to her. But she didn't want to risk "inconveniencing anyone". She thought that by opening the door to go to the bathroom, what if someone else was headed towards the bathroom at the same time? Awkward. What if someone was already in the bathroom and they heard her door open and close, and now they felt bad for being in the bathroom when she was hoping to go in? She started keeping food and drinks in a mini fridge inside her room, and began making detailed plans just to use the bathroom. She would put on her jacket and start heading out of her room. If anyone was in the bathroom, she would walk past and pretend she was going out. She would then either grab something from her car, or drive down the street and use the bathroom at the nearest fast food restaurant. however, if the bathroom was free, she could quickly jump in. She wasn't able to use "mindfullness techniques" to justify using the bathroom at home. She was too socially shy, too polite, and hated the awkwardness. One simple trip to the toilet could have saved her hours of worry each day, worrying about how she was going to go about it, wishing that nobody was home, or feeling down on herself for not being able to afford her own place at 25 years old. The problem though in creating her "plan", was that by avoiding leaving her room as often as possible, she was creating a habit where it felt safe to stay inside her room, and leaving it would cause all sorts of anxiety. Because of the level of social anxiety (and possibly agoraphobia), these techniques wouldn't really be able to help unless she wanted to leave her room more often. Without a willingness, all you can really do is create a plan that works so your needs are met while avoiding anxiety.
In instances where you just feel generally anxious (perhaps you're about to give a speech, you are worried about your health or the health of a loved one, you just got some bad news, you can't fall asleep at night, you think your partner is cheating on you, etc.,) these techniques can definitely help. The more often you use them, the more easily you will be able to avoid feeling anxious.
A ruminating mind is one that repeats negative thoughts and constantly worries! Here is how I deal with rumination so that I can get my 'worrying mind' to be quiet and let me enjoy my day!
|Lecture 4||9 pages|
Everyone experiences anxiety at one time or another. In the anxiety disorders, anxiety is either consistently experienced or at least occurs when the person attempts to master the symptoms. Some disorders formerly referred to as transient situational disturbances are now included among the anxiety disorders in the Post-Traumatic Stress Disorder and Acute Stress Disorder (a new addition in DSM-IV-TR) categories. These are the Anxiety Disorders categories: Agoraphobia, Social Phobia, Specific Phobia, Panic Disorder, Generalized Anxiety Disorder, and Obsessive-Compulsive Disorder.
Fear has many eyes and can see things underground.
Miguel de Cervantes (1547–1616)
|Lecture 5||7 pages|
Stigma is a negative stereotype. Stigma is a sad reality for many people with a mental illness such as an anxiety disorder, and how others judge them is one of their greatest barriers. This lecture will describe ways to cope with stigma of a mental illness (anxiety).
|Section 2: Learn How to Manage Anxiety|
Self-Defeating Negative Thinking
It can be easy to feel like negative or worrisome thoughts are “kidnapping” our minds and taking us out of the present moment, especially when we’re stressed or anxious. These unpleasant thoughts (what we refer to in the psychology world as “Cognitive Distortions”) are often based on automatic thought processes that have been playing over and over in our heads, unchallenged, for years. These thought patterns can fall into three general categories: labeling, catastrophizing, and overgeneralization.
Individuals with depressive tendencies may find themselves spending a lot of time labeling themselves and those around them. For example, my 27-year-old friend, Alison, is moving back to New Jersey to live with her parents after living for a while in Washington, D.C. post-college. Recently, she lamented to me, “I am going to be 27, single, jobless, and living with my parents!” I challenged Alison to instead “Think of this time as a transition, and simply that.” When we remove the labels of judgment, we feel more free.Catastrophizing
Catastrophizing is a common negative pattern amongst people who struggle with anxiety. This thought process involves imagining the worst-case scenario or outcome of a stressful event or experience. For example: “If I fail this test, I won’t pass this class, I will never graduate, I will be unemployed and homeless and no one will love me!” While this is an extreme example, it demonstrates the negative thought pattern of jumping from one catastrophe to another.Overgeneralization
Individuals with low self-esteem are often prone to overgeneralization. A friend may tell me that they are extremely disappointed with their yearly review from their boss. They may point out that while they received positive feedback on the majority of the evaluation points, they scored low on timeliness. A person who overgeneralizes will respond to this report with statements such as, “I am a terrible employee because I am late once a week.” This person is failing to recognize the many strengths they bring to the table and is focusing instead on the one substandard piece of feedback.
The work for anyone struggling with perpetual negative thinking is to recognize that these thoughts are just that — thoughts, and not facts. Then, it’s time to challenge these automatic patterns of thinking. This is where mindfulness meditation comes in.Releasing Negative Thought Patterns
Mindfulness, according to Jon Kabat-Zinn (who is the founding director of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School), can be defined as “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” In other words, mindfulness allows us to become more aware of our thoughts without labeling or judging them. When we are able to be still, and be anchored in the now, we notice our thoughts more clearly. And when we become aware of our thoughts, we’re able to begin challenging them.Challenging Negative Thoughts
It's easier to challenge negative thoughts when the process is broken down into steps. The next time you observe yourself stuck in a negative thought pattern, try practicing these four steps.
When we release negative thought patterns and become mindful of the present, we allow ourselves to fully experience all the joy that is available to us in a given moment.Becoming Mindful — Your Action Plan
Mindfulness may feel great, but that doesn’t mean it feels easy to achieve. To help people start on the path to mindfulness, I recommend the following practices.
At the end of a Yoga or Mindfulness Meditation Psychotherapy group, I will ask my clients how they feel. It’s typical to hear them say things like, “more relaxed” or “less anxious.” What I believe to be happening is that for a moment in time they are able to get out of their minds, enter their body, and (even if for a brief period of time) experience peace. With some training, intention, and commitment, every one of us can find the peace available to us in the present moment.
You know that heavy feeling in your chest that makes it seem hard to breathe? All you can do to relieve it is sigh? That's a physical symptom of anxiety! (Unless of course, you have another health condition that affects your breathing). This lecture will discuss ways in which we can alleviate the physical symptoms of anxiety; the heaviness of the chest, that constant "lump" in your throat, feelings of dread and doom, tense muscles, butterflies in the stomach -- or however you experience anxiety.
The most important thing to realize about anxiety management is that, even though there are many techniques to help you manage your anxiety, your own mental coping skill is still your strongest tool. Everyone – no matter how much anxiety you experience – has that coping skill inside them. It's like a muscle, and you can train it to help you overcome anxiety and reduce its effects on you.
|Lecture 9||7 pages|
These are only examples of anxiety management strategies. You may also find your own strategies that work for you. For example, perhaps you find skipping stones at the beach to be therapeutic, or maybe listening to jazz music gives you warmer feelings. Maybe watching TV is what calms you down, or talking to a friend. Anxiety management is simply about helping your mind learn to cope with stress better.
|Lecture 10||19 pages|
Stressful events, or stressors, range from the annoyance of misplacing one’s house keys to the trauma of being assaulted. Stress experts have grouped stressors into the following general categories: life events, chronic stress, daily hassles, and catastrophic events.
Happy events, such as the birth of a child, or the move to a new home, can be stressful because they require significant adaptation and life changes.
The Social Readjustment Rating Scale (SRRS) is a commonly used stress measure. An individual’s total stress score on the SRRS is the total of the values you receive for life events you experienced within the past year.
You can download the Stress Rating Table below, as well as a stress test and a poster to show you what can happen to your body and mind when you are stressed.
|Lecture 11||12 pages|
When we are anxious, upset or sad, it's usually caused by a negative thought. If we identify the thought or thoughts that cause the suffering and contradict them, we can turn around our emotional state. This list will help you to identify these types of thoughts. If you change the way you think into a more positive approach, you’ll find that your anxiety will lessen drastically.
An important step in overcoming a psychological problem is to learn more about it. This is called “psychoeducation.”
Learning about your problem can give you the comfort of knowing that you’re not alone and that others have found helpful strategies to overcome it. Some people find that just having a better understanding of their problems is a huge step towards recovery.
For example, for a person who suffers from frequent panic attacks could begin by learning what a panic attack is. By learning more about panic attacks, he/she would discover that even though a panic attack is uncomfortable and scary, it’s temporary and not dangerous.
|Section 3: Relaxation Methods|
This is more of an "audio" lecture. I just decided to make it into a video along with some nice, relaxing, soothing images for you to look at (instead of the standard black audio screen). So enjoy and remember to RELAX.
Progressive Muscle Relxation Exercise
Deep Muscle relaxation is an effective relaxation technique. In this exercise, you will tense a group of muscles and then release the tension in that muscle. By practicing this often, you will train your body to release the tension when you feel anxious.
Calm or relaxed breathing is a simple but effective exercise that can bring you into a state of calmness and focus (clearing your mind). It also decreases the physical symptoms you feel from anxiety. This is a portable coping technique, which means it can be used whenever you are anxious, anytime, anywhere. You need to practice it regularly for it to be effective.
To actually diagnose a panic “attack,” the DSM-IV-TR (Diagnostic and Statistical Manual of Mental Disorders) requires a specific episode of the fear and/or discomfort and the presence of at least four of the following symptoms during the attacks: (1) palpitations, pounding heart, or accelerated heart rate; (2) chest discomfort; (3) choking sensations; (4) feeling faint or dizzy; (5) feelings of unreality or depersonalization; (6) paresthesia (numbness or tingling); (7) hot or cold flashes; (8) sweating; (9) shaking or trembling; (10) nausea or abdominal distress; (11) fear of dying; or (12) fear of going crazy or losing control.
Stress is usually linked to anxiety, so take these steps to STOP stress. And your anxiety could possible start fading away. :)
Here are 20 very helpful tips to knock the worry out of your life.
This audio is meant more for how you can support a loved one who has anxiety. Some people try to help, but they actually make the anxiety worse by helping in an unhelpful, nonsupporting way.
Examples of cognitive distortions are:
You need to start rational, logical thinking in order to get rid of the superstition and cognitive distortions that are making you so anxious.
Facing your phobias, the very things you fear, can seem like torture. However when it's done gradually in small baby steps... it's proven by psychologists and psychiatrists (and science) to be extremely effective. In order to defeat fear, you need to feel the fear. Then after you realize first hand that you can survive, you will get over your fear. This is called Cognitive Behavioral Therapy.
|Section 4: Other Anxiety Problems|
Here are a few of the ways that I deal with Social Anxiety. You may want to grab a notepad and pen, and take some notes to help you remember.
To conquer social phobia / social anxiety / shyness, ask yourself, "What's the worst thing that could happen if I...."
Social Anxiety is a dibilitating disorder that can make you feel bad about yourself, lonely, unliked, and even a hatred of social events that other people find fun! There is a difference between having social anxiety disorder and simply being intoverted. Introverts without social anxiety prefer to work alone in quiet settings, but they generally don't fear walking into a busy lunchroom at work. If you tend to avoid situations where there will be people, this lecture can help you come up with a plan so you can stop fearing, and start enjoying the company of fellow human beings.
Do you or a loved one always fear getting a disease / illness or think there is something wrong with your health? That IS an anxiety problem. Get the facts and use the attached activity to help.
Whenever you are feeling weary, I have made this relaxing video just for you... to help you feel better. :).
Kayce is a life coach and a psychology major (BA) with a strong passion for helping people become successful. She is motivating and will help you get your life on track in a positive, easy-going way. She currently works as a high school teacher, so has a passion for teaching and helping people reach their full potential. Kayce has published several self-help books, and continues to coach people so they too can live their dreams.