MENTAL HEALTH SERIES

How to reduce Anxiety

and Stress
SCIENTYFICALLY PROVEN TECHNIQUES THAT
REALLY WORK

IRINA CHIS - Health and wellness Coach

 Course content
1. The science of anxiety and stress

Brain anatomy basics

How the nervous system works: sympathetic and parasympathetic system
The fight of flight response
Perceived vs real danger
What is anxiety
How anxiety shows up in the body
What is stress
How stress shows up in the body
Stress vs anxiety
Long term effects of stress and anxiety on the body

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Course content
2. The body
Breathwork
Vagal system stimulation
The Valsalva method
Shaking
Tapping
Progressive body relaxation
Pairing safe triggers
Sensory soothing techniques
Social connection
Meditation
Yoga
Working out

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Course content

3. The mind

Thought stopping
Reframing
Cognitive distancing
Decatastrophising
Mind mapping
Behavior activation
Journaling
Building safety within yourself

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 CHAPTER I

THE SCIENCE

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WRAP UP
CHAPTER I

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WRAP UP
CHAPTER II

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WRAP UP
CHAPTER III

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 CHAPTER III

THE MIND

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 CHAPTER II

THE BODY

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CHAPTER III

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cerebrum
cerebrum

cerebellum
 cortex

cerebrum

cerebellum
 The reptilian brain

Breathing

Heart rate

Body temper ature

Balance

Fight or flight response

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The mammalian brain

Empathy

Compassion

Joy

Love

Relationships

Anxiety

Fear

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 The human brain

Thinking

Reasoning

Planning for t he fut ure

Complex problem solving

Prioritizing

Self reflection

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How the nervous system works

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 THE RESULTS

98%
OF THE WORLD POPULATION RAT ED
THEMSELVES 9 ON THE HAPP INES S SC ALE

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Sympathetic
system

Heart beats faster

Pupils dilate
Airway muscles relax
Rapid breathing
Blood sugar increases
Digestion is paused
Immunity is paused
Sweating
Blood vessels constrict
Parasympathetic
system
Heart beats slows down
Digestion turned back on
Pupils constrict
Breathing slows down
Muscles relax
Blood vessels dilate
Blood pressure decreases
Sweating
Bowel activity increases
The nervous system

AND HOW IT WORKS

What is fight or flight

AND HOW IT WORKS

Fight or flight

It's a natural and adaptive response to stress

It's our body's reaction to fear

Can be triggered by physical, psychological or emotional stress

There's actually 5 responses

Fight response

Useful strategy
Evaluate the threat
Heart rate increases
Rapid breathing
Blood sugar increases
Muscles tense
Senses heighten
Flight response

Safer strategy
Evaluate the threat
Heart rate increases
Rapid breathing
Blood sugar increases
Muscles tense
Senses heighten
Nausea
Tunnel vision
Freeze response
Best option to survive
Playing dead
Decreased heart rate
Shallow breathing
No sudden movements
Numb
Fainting
Dissociating
Avoiding
Procrastination
Fawn response
Safe option to survive
Ingratiate with the source of danger
People pleasing
Avoiding conflict
Compliance
Apologizing excessively
Sacrificing personal needs
Overcommiting
Avoiding
Flop response
Last resort
Muscles are loose
Body is floppy
Mind shuts down
Numbness
Complete submission
Disorientation
Loss of control over bodily functions
Blacking out
Lack of emotions
 Practical application

In the workbook you will find a test that helps you identify your go
to defense strategy

Make sure it's the right strategy for your situation

Find a better one when you are calm

Real danger vs perceived danger

HOW TO DIFFERENTIATE
A real danger

Poses an actual risk of harm

Consequences of not responding appropriately can be

severe

Immediate action is necessary

The stress response stops once the threat is avoided

A perceived danger

Doesn't pose an actual risk of harm

Consequences of not responding appropriately won't

be severe

The body reacts like there's a real threat

The stress response doesn't stop quickly

 Examples of perceived threats
AND WHY YOU SHOULD NOT DISMISS THEM

GIVING A ASKING YOUR CRUSH GOING TO A PARTY

PRESENTATION ON A DATE
 Examples of perceived threats
AND WHY YOU SHOULD NOT DISMISS THEM

GIVING A ASKING YOUR CRUSH GOING TO A PARTY

PRESENTATION ON A DATE

losing your job

can't pay mortgage
spouse leaves you
 Examples of perceived threats
AND WHY YOU SHOULD NOT DISMISS THEM

GIVING A ASKING YOUR CRUSH GOING TO A PARTY

PRESENTATION ON A DATE

losing your job isolation

can't pay mortgage humiliation
spouse leaves you loneliness
 Examples of perceived threats
AND WHY YOU SHOULD NOT DISMISS THEM

GIVING A ASKING YOUR CRUSH GOING TO A PARTY

PRESENTATION ON A DATE

losing your job isolation potential threat

can't pay mortgage humiliation no friends to help
spouse leaves you loneliness no belonging
How the nervous system works

The sympathetic system ( fight or flight )

The parasympathetic system ( rest and digest )

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 Practical application

In the workbook you will find a test that helps you

categorize the types of threats your brain is signaling

Write down the threats you perceive

Identify ways to adress or solve them

 What is anxiety
AND WHAT ARE IT'S SIMPTOMPS
 What is anxiety

Worrying is a big part of anxiety

"What if" questions
Focuses on future events
It can be helpful
It can turn into depression
It can be triggered by many factors: genetics,
brain chemistry, life experiences, and
environmental factors
 Symptoms of anxiety

Mind racing or going completely blank

Nervousness and worrying that is hard to control
Difficulty focusing or concentrating
Worst-case-scenario and “what-if” thinking
Feelings of dread or panic
Irritability or snappiness
Feeling disconnected or “out of it”
Hypervigilance (over-aware of surroundings)
Feeling restless, jumpy, or on-edge
Exhaustion or fatigue
Insomnia or feeling unrested after sleep
 Anxiety is a feeling, an emotion, an
instinctual response that manifests as dread,
foreboding or excessive worrying, even in
the absence of a reason.
How anxiety shows up in the body
Like fight or flight
Your body pumps adrenaline
Digestive system is turned off
Senses are heightened
Vision is more focused
Breathing is shorter
Heart rate gets faster
Immunity is turned off
Sweat
It's not dangerous in itself

It's our internal warning system

We can get stuck in high alert

Too much anxiety leads to crashing

Anxiety shows up in the body like fight or

flight
 What is stress
AND WHAT ARE IT'S SIMPTOMPS
Anxiety vs Stress
Stress is the body's immediate, intense
reaction to an identifiable threat.
Once the external threat is contained or
resolved, the fight or flight response is
turned off.
Anxiety is an internal process that doesn't
always require an external originating
event.
Anxiety anticipates the possibility of harm,
and is often characterized by a sense of
dread that things might go wrong.
Stress is the body's reaction to a threat

Anxiety is the mind's reaction to stress.

We target anxiety with cognitive
interventions , changing thinking
and imagining skills.
We target the stress
response with interventions
that calm the body.
 What is stress
Stress is the body’s reaction to a threat, perceived or
real
It prepares the body for an immediate threat
Stress triggers the fight or flight response
Muscles tense
Vision focuses
Breathing is fast
Glucose is released
Digestion and immunity shuts down
Is acute or chronic
Can be physical or psychological
 Symptoms of stress
Racing heart
Difficulty breathing or hyperventilating
Sweating, hot or cold chills
Feeling shaky or unstable
Feeling dizzy or head spinning
Nausea, abdominal pain or upset stomach
Tense muscles
Tightness or pain in the chest
Feeling choked or suffocated
Tingling sensations
Restlessness or unstable surges of energy
Impact of stress

Physical

Emotional

Cognitive

Behavioral

Psycho social
Practical application

In the workbook you will find a test that helps you categorize the
types of threats your brain is signaling

Write down the threats you perceive

Identify ways to adress or solve them

Long term effects of stress
and
anxiety on the body
Cardiovascular diseases
Angina
 Angina

Heart attack or stroke

 Angina

Heart attack or stroke

Arteroscherosys
Diabetes
Elevate blood pressure

Increase heart rate

Trigger rise in blood

sugar levels

Fatigue and depression

Nervousness and
agitation
Stop insulin production
cells

Reduce the amount of

insulin

Difficulty managing
diabetes
Digestive problems
Stomach pain

Nausea

Diarrhea

Constipation
Inflammatory bowel
disease

Crohn's disease

Ulcerative colitis
Gastroesophageal reflux
disease (GERD)

Heartburn

Chest pain

Difficulty swallowing

Ulcers
Mental health
Depression

Anxiety disorders

Adictions

Cognitive problems

PTSD

Eating disorders
Sleep problems
Memory and cognition
Skin problems
Breathwork
BELLY BREATHING
ALTERNATE NOSTRIL BREATHING
Vagal system stimulation
Yawning
Gargling
Singing or chanting
Self massaging
Cold exposure
The Valsalva method
Shaking
How to shake:

Sit up for shaking the entire body, or sit down on

a chair for shaking only your arms.
Take a few deep breaths and relax your muscles
Start slowly by doing a little bounce from your
knees while keeping your shoulders and arms
limp
Pick up the pace and bouncing your shoulders up
and down and shake your arms in any direction
feels natural
Allow your body to find it’s rhythm without trying
to control or restrict your movements
Focus on the sensations in your body as you
shake. Notice the way your muscles contract and
release, the way your breath changes, and the
way your energy shifts.
Continue for as long as it feels necessary
Tapping
How to perform EFT:

choose an uncomfortable or negative thought, issue or stressor you want to overcome

rate the discomfort it creates on a scale of 0 to 10

tap for three rounds along the meridian points, by using your index and middle finger:

the side of the hands ( the karate chop side of your palm)

the inner edge of the eyebrows where the eyebrow hair begins

on the side of each eye, directly under the eyes

under the nose in the space between the nose and the upper lip

under the mouth in the chin crease

one inch below and to the sides of each of the collarbones

under the arms four inches below the armpit

on top of the head right at the crown

Progressive body relaxation
Pairing safe triggers
Safe people
Safe place
Safe memory
Sensory soothing
Sensory soothing techniques
Smell
Sound
Sight
Taste
Touch
Social connection
Meditation
 Meditation

Reduces stress and anxiety

Promotes emotional health

Increase attention span

Improve memory

Help fight addiction

Help control pain

Decrease blood pressure

Yoga
 Yoga
Lowers anxiety and stress
Creates a sense of wellbeing
Lowers heart rate
Stimulates the immune system
Reduces depression
Improves efficiency and focus
Improves flexibility and strength
Decreases the risk of heart attack and stroke
Improves sleep
Creates belonging
Workout
 Working out

Reduces anxiety and stress

Reduces insomnia

Provides a sense of accomplishment and confidence

Mindfulness
 Mindfulness

At the root of the mindfulness practice is acceptance

We choose to accept the situation for what is it, and let it be

In mindfulness we redirect our awareness to the present

situation, just as it is
 How to practice mindfulness:

acknowledge the anxiety inducing thoughts without engaging or judging

shift your focus to your body and your breathing

take a few deep breaths

notice the sensations in your body at that exact moment

notice your context (where are you now, is it a safe place, who's with you?)

look around and focus on the things around you ( look at the objects that surround

you, the temperature, the light, the smells)

focus all your attention on simply existing and in that exact moment of time and

space
 Thought stopping

The process of suppressing or pushing away unwanted and

anxiety-provoking thoughts

Helps people gain a sense of control over their thoughts and

emotions

It's good for individuals who struggle with anxiety, depression,

or obsessive-compulsive disorder (OCD)
 Thought stopping - how to

1. Recognize the negative or unwanted thought

2. Use a command or cue to stop the thought

3. Replace the thought with a positive or neutral one

 Reframing

It's a technique used to shift your mindset and

stop cognitive distortions.

1. Identify negative thought

2. Challenge it

3. Identify new perspective

4. Replace negative thought with new one

 Reframing - how to

1. IDENTIFY NEGATIVE THOUGHT

Pay attention to negative thought and it's effects

Patterns of thinking that are usually false

They can get reinforced over time and become

part of our day to day thought pattern
 Reframing - how to

2. CHALLENGE NEGATIVE THOUGHT

Ask logical questions

Use a different perspective

 Reframing - how to
Am I 100% sure this is true?

How is this thought helping me?

Am I overgeneralizing?

Am I blaming myself unnecessarily?

Are there any other ways to look at this situation?

Am I taking this personally?

Is there something I'm misinterpreting about this?

 Reframing - example

"They're not picking up the phone because they're

with someone else"

They might be driving

in a meeting
taking a shower
busy at work
Thinking they're with someone else is simply an
assumption, and there is no proof that it's real
 Reframing - how to

3. IDENTIFY NEW PERSPECTIVE

Many automatic negative thoughts are emotional

Use logic to fight them

 Reframing - how to

4. MODIFY THE NEGATIVE THOUGHT

To reinforce the new though you can use

visualization, positive affirmations and repetition.

Reframing - how to
 Cognitive distancing

Stepping back and viewing the distressing thoughts or

feelings as a neutral observer or a third party

It helps you temporary distance yourself from a situation, in

order to calmly asses it without immediately reacting to it.
 Cognitive distancing - how to

1. Write down your thoughts and feelings

2. Shift perspective

3. Watch yourself from a distance

4. Watch yourself from the future

 Decatastrophizing

Catastrophizing is the tendency of viewing present

situations as considerably worse than it is in reality.

It can happen as a coping mechanism or as a result of

trauma, and is at the root of most anxiety disorders.

Decatastrophising is a CBT technique that helps you

confront the worse case scenario and manage it in a
more constructive way.
Decatastrophizing symptoms

Thinking in terms of “worse case scenarios”

Negative self talk

Pessimism

Racing thoughts

Anxiety

Depression

Fear and anger

Decatastrophizing : how to

Take a step back

Identify the catastrophizing thought

Challenge it with logical questions

Make a list of actions to combat it

Replace worst case scenario with list

 Mind mapping

Mind mapping or cognitive mapping helps people understand

the connections between thoughts, feelings and behaviors

The goal is to understand the underlying patterns of thinking

and acting, by creating a visual representation of a person’s
mental models

The map might reveal distorted thoughts or irrational reactions,

that, once identified can be challenged and eventually changed
 Behavioral activation

It's an important tool for treating depression

Rewarding and meaningful activities can influence

mood and overall wellbeing

By reengaging in pleasurable activities, people can

break the cycle of isolation and apathy, and regain
more enjoyment out of life
Behavioral activation: how to

Start small

Use persuasion

Be kind to yourself

Schedule it

Mentally rehearse it

Reward yourself

Celebrate your successes

 Journaling

Journaling can be a powerful tool for self-exploration,

personal growth, and stress reduction

It's an efficient coping mechanism that reduces the

impact of negative events and can provide an
immediate yet temporary relief from distressing
thoughts.
 Journaling

Increases self awareness

Lets you vent

Problem solving

Sense of control

Improves communication skills

 Building safety within yourself

Differentiate between perceived and real threats

Cultivate self compassion

Self care

Create a support system

Setting healthy boundaries

You're
amazing!