Live Q&A All Things Mental Health
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The content segments discuss strategies to reduce worry, anxiety, stress, and tension. Dr. Donnelly Snipes explains that worry and anxiety stem from expectations of the future or a sense of powerlessness, while stress is a result of feeling overloaded or overwhelmed in the present moment. Tension, specifically muscular tension, is the body's response to the activation of the stress response. The causes of these emotions are explored using the mnemonic "NOMAP," which includes factors such as lack of clarity about the future, cognitive distortions, past experiences, and feeling overwhelmed.
To effectively reduce these emotions, it is important to challenge cognitive distortions and examine the facts. Mind reading and overgeneralization are examples of cognitive distortions that intensify anxiety. Mindfulness is also emphasized as a tool to acknowledge and recognize feelings without assuming they are facts. The "FREEZE" acronym is introduced as a tool to free oneself from worry and anxiety, focusing on facts, exceptions, explanations, and solutions.
Managing stress involves effective time management, simplifying tasks, and seeking support. Rest, recognizing past successes, creating a supportive environment, and acquiring new skills are also suggested strategies. To reduce tension, strategies such as reducing cognitive tension, resting, stimulating the vagus nerve, practicing deep breathing, progressive muscular relaxation, stretching, and recognizing that anxiety is a natural occurrence are recommended.
Overall, by understanding the causes of worry, anxiety, stress, and tension, individuals can implement strategies to reduce them and move towards a more meaningful life.
The content segments discuss strategies to reduce worry, anxiety, stress, and tension. Dr. Donnelly