Manage Anxiety

Step 1 of 14

Topic: Manage Anxiety

Coaching Outcomes:
By the end of the session you will be able to:

Recognise the physiological, behavioural and psychological aspects of anxiety
Access greater insight into how you behave under stress
Develop competencies to better manage anxiety

Resource Requirements:
Access to the Internet, an email address and Audible

Let’s begin…

What's the difference between fear, anxiety and worry?

Fear is a feeling that warns us of some immediate or impending threat, like you're out walking and suddenly meet a bear.
This experience triggers a stress response which is designed to protect you. The sympathetic nervous system is activated and the body prepares to fight,
flee or freeze. Stress hormones- cortisol and adrenalin flood the body setting off a physical chain reaction e.g. blood pressure increases, heart beats faster,
pupils dilate, digestive system slows down, exhaustion, aches and pain are some common symtoms.

Worry on the other hand is created by negative, troublesome thoughts about potential dangers and challenges which may feel threatening, like thoughts about loosing your job or a loved one.
These thoughts can lead to ruminations, catastrophic thinking and feelings of anticipatory dread.
What is interesting, your body receives these messages as if they were actual threats and the same stress response is activated.
Stress hormones agitate the body resulting in anxiety- it's an agitated, physical- emotional state.
The good news is that we can manage our anxiety, read on to find out more..

“People don't realize that now is all there ever is; there is no past or future except as memory or anticipation in your mind. ."

Eckhart Tolle

Reflection Exercise

Answer the 10 questions below. Jot down the answers as they come to you- don’t think too hard about it. You will have time to think more on them later.

The purpose of this exercise is to reflect on your experiences to gain greater insight:

1. Write down your 5 biggest worries?(Required)

2. When do you feel the most anxious?(Required)

3. Where do you feel the anxiety in your body?(Required)

4. What thoughts are going through your mind during these times?(Required)

5. How intense do you experience these feelings, on a scale of 1(low)- 10(high)?(Required)

6. What is your default pattern of behaving under stress- what do you do?(Required)

7. When do you feel calm and at peace?(Required)

8. How can you take greater control of your life?(Required)

9. What gives meaning to your life?(Required)

10. Who can support you?(Required)

Listen and Learn

1. 1. Listen to the Podcast- Not Perfect with Poppy Jamie available on Audible

[Click here]

1.1 What was your greatest learning?(Required)

1.2 What can you do every day to calm your amygdala?(Required)

1.3 How can you switch from negative thinking?(Required)

Take Home

1. Read through all the answers emailed to you. Think on these, chat them through with a friend or book an online coaching session
2. Write down your back up plan, and then let those worries go!

Email(Required)

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Book an online coaching session

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