Live Chat with Dr. Dawn-Elise Snipes | PACERS Integrative Behavioral Health
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The content segments discuss strategies for reducing worry, anxiety, stress, and tension. Dr. Donnelly Snipes explains that worry and anxiety are emotions based on expectations of the future or a sense of powerlessness, while stress is a result of feeling overloaded or overwhelmed in the present moment. Tension is the muscular response to the activation of the stress response.
To address these emotions, Dr. Snipes introduces the mnemonic "NOMAP" to explain their causes. Cognitive distortions, such as unhelpful or inaccurate thoughts based on prior experiences or a lack of them, can contribute to anxiety and worry. Dr. Snipes emphasizes the importance of challenging these distortions and considering alternative explanations.
The FREEZE acronym is introduced as a practical framework for reducing worry and anxiety. It stands for facts, exceptions, explanations, and solutions. By gathering facts, assessing realism, identifying exceptions, and considering alternative explanations, individuals can gain a clearer perspective and alleviate anxiety.
Dr. Snipes also discusses the importance of effective time management, rest, and prioritizing tasks to manage stress. He suggests making a plan, setting dates and timelines, and simplifying tasks. Resting and acknowledging past successes are also crucial in managing stress.
To reduce tension, Dr. Snipes recommends activities such as massage, vagus nerve stimulation, deep breathing exercises, yoga, progressive muscular relaxation, and stretching.
Overall, the content provides strategies for addressing worry, anxiety, stress, and tension by understanding their causes, challenging cognitive distortions, managing time effectively, seeking support, and engaging in relaxation techniques. By implementing these strategies, individuals can reduce these emotions and move towards a more meaningful life.
The content segments discuss strategies for reducing worry, anxiety, stress, and tension. Dr. Donnel