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Navigating AnxietyPresented by: Dr David Hammer

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Topics covered today:

• Definition of Anxiety • Symptoms of Anxiety • Where does this come from• What can I do in my navigation of anxiety

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Check in??

How are you doing?

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Definition of Anxiety:

Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry

www.apa.org.au

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Associated with Anxiety:

Trauma

Medical Problems

Biochemical Factors

Substance abuse

Personality

Genetics

Depression PTSD

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Physical symptoms of anxiety

Anxiety

Heart rate increases

Breathing increases

Muscle Tension

and headaches

Difficulty sleeping

Hot & cold flushes

Feeling tense

Dry mouth

Diarrhoea

Stomach or Chest

pain

Behavioural Response

Avoidance

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Response to Threat

Either

Real or Perceived

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I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.

Ps 139:14

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Emotional Processing

System

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Two Long Term

Memory Systems

Implicit Explicit

• Procedural • Episodic

• Emotional • Autobiographical

• Generalized • Semantic

• Classical Conditioning

• Context Specific

Amygdala and Basal ganglia drive

Hippocampus Driven

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Left Hemisphere (Maths, Science)• Prefrontal cortex• Positive Emotions• Approach behaviours• Feeling Engaged

Right Hemisphere (Creativity, Arts)

• Prefrontal cortex• Negative Emotions• Withdrawal Avoidance• Feeling overwhelmed

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Neuroplasticity

The brain's ability to reorganize itself by forming new neural connections throughout life. Neuroplasticity allows the neurons (nerve cells) in the brain to compensate for injury and disease and to adjust their activities in response to new situations or to changes in their environment. www.medicinenet.com/script/main/art.asp?articlekey=40362

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Strategies to reduce anxiety

responses

Can be based on • Social Medicine• Retraining our brain• Building resilience • Behavioural responses• Lifestyle • Medication

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Social Medicine

• Definition of social medicine

organized investigation of social, genetic, and environmental factors influencing human disease and disability and promotion of methods of prevention of disease and health measures protective of individual and community

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Brain retraining

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Challenges and Resilience

• Change of focus • Push into the anxiety • You are not alone

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SEEDS

Social

Exercise

Education

Diet

Sleep

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Social:

Calms nervous system• Decreases Cortisol (less

stress)

• Increases• Oxytocin (feel good) • Sense of connection • Problem solving • Attention • Humor and fun • Energy

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Exercise• Increases

• Serotonin & Dopamine• GABA (calm) • Energy levels• Growth New brains cells• Sleep • Alertness and Thinking • Attention • Chance to Socialize • Cardiovascular strength • Physical strength • Flexibility and Endurance

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Education

• Increases• Brain Power • Serotonin & Dopamine• Growth of new brain cells • Thinking ability • Working Memory • Challenge to learn • Novelty – try new things• Social connection • Interest in life• Ability to focus• Sense of achievement

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Diet

• Calms nervous system• Increases

• Brain Chemistry • Brain clarity • Mood • Sleep • Energy • Alertness • Concentration • Ability to focus

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Sleep

• Increases• Hippocampus activity • Memory • Brain cell growth • Serotonin• Immune system• Mood • Energy• Alertness • Concentration

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Anxiety is:

• not totally you• it is a part of you • It is a response to an external

stimuli (perceived or real)• Can be supported in the building of

resilience and support• Is about taking one step at a time • Re-training your brain

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Questions

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