5 Tips for Quick Anxiety Relief in Your Body and Brain | Cognitive Behavioral Therapy Tools
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The content segments discuss tips for calming anxiety and managing triggers. In the first segment, Dr. Dawn Elise Snipes explains that anxiety is a natural response that prepares the body for potential threats. She compares anxiety to a smoke alarm, which can sometimes give false positives. It is important to recognize anxiety for what it is and understand that it doesn't necessarily mean you have to fight or run away. The second tip is to identify your anxiety vulnerabilities and triggers. These vulnerabilities can be physical, affective, cognitive, environmental, or relational factors that make you more likely to react strongly to a situation. By being aware of these vulnerabilities, you can take steps to mitigate or prepare for them.
In the second segment, Dr. Snipes discusses triggers and how they can activate anxiety or anger. Triggers can be physical sensations, affective factors, cognitive factors, environmental factors, or relational factors. It is important to be aware of these triggers and evaluate if they are a threat in the current situation. The next tip is to develop a relationship with your anxiety by personifying it and recognizing that it is separate from you. By personifying anxiety, you can better understand that sometimes its worries are not actually threatening. Dr. Snipes suggests using the mnemonic SCAT to check for safety, get mindful, and address triggers. The final tip is to develop an anxiety response plan that includes distress tolerance and square breathing. Square breathing involves a breathing technique of inhaling, holding, exhaling, and holding for four counts each. It is important to address triggers and develop distress tolerance to effectively handle anxiety.
Overall, these tips emphasize the importance of understanding anxiety, recognizing triggers and vulnerabilities, developing a relationship with anxiety, and having an anxiety response plan that includes distress tolerance and square breathing. By implementing these strategies, individuals can better manage and reduce the frequency of triggering the anxiety response.
The content segments discuss tips for calming anxiety and managing triggers. In the first segment, D