Impact of Anxiety and Mind Body Treatment Strategies to Improve Mental Health

Impact of Anxiety and Mind Body Treatment Strategies to Improve Mental Health

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~ Anxiety can be debilitating
~ In many cases neurotransmitter imbalances not the initial cause of anxiety, but a symptom
~ Low-grade chronic stress/anxiety erodes your energy and ability to concentrate
~ Anxiety is a major trigger for:
~ Addiction relapse
~ Depression
~ Increased physical pain
~ Worsening of physical illnesses
~ Chronic anxiety can make people more vulnerable to PTSD
What is Anxiety
~ Anxiety is half of the “Fight or Flight Response”
~ It is an excitatory response
~ It’s function is to protect you from possible danger (Thank you!)
~ It can become a problem when it is overly intense/uncontrollable because of
~ Overgeneralization
~ Poor coping skills
~ Emotional reasoning and cognitive distortions
~ Biochemical issues (nutrition, hormones, sleep deprivation)

~ It can be caused by excess serotonin, norepinepherine or glutamate or too little GABA (est. 80% adults have neurochemical imbalance)
Biological Interventions
~ Your body thinks there is a threat. Help it restore itself so it is ready to fight the lion
~ Supportive Care
~ Create a sleep routine
~ Helps the brain and body rebalance and restore HPA-Axis functioning
~ Improves energy level through removal of adenosine and systemic repair
~ Nutrition
~ Provides the building blocks
~ Provides sufficient energy
~ Helps set circadian rhythms
Biological Interventions
~ Supportive Care
~ Medication
~ SSRIs/SNRIs
~ Buspirone
~ Exercise
~ Exercising at a low intensity (40-50% of THRZ) has been shown to reduce cortisol
~ Yoga + Mindfulness
~ Sunlight
~ Vitamin D deficiency has been implicated in some mood issues
~ Sunlight prompts the skin to tell the brain to produce neurotransmitters
~ Sunlight sets circadian rhythms which impact the release of serotonin, melatonin and GABA

Psychological Interventions
~ Mindfulness & Acceptance
~ Identify a Rich and Meaningful Life and
~ Observation | Acceptance | Labeling and Letting Go
~ Identify trigger thoughts
~ Differentiate between expectations and current reality

Psychological Interventions
~ Distress Tolerance: It isn’t always about controlling your anxiety
~ Distract don’t react
~ Ride the wave
~ Use distancing techniques–
~ I am having the thought that….
~ Vacation
~ Thought stopping
~ Imagery
Psychological Interventions
~ Basic Fears
~ Failure
~ Explore the dialectics
~ Encouragement
~ Rejection/Isolation
~ De-personalize
~ Explore the dialectics
~ Loss of Control & The Unknown
~ Focus on one thing in the moment
~ Think of prior experiences
Psychological Interventions
~ Relaxation Skills
Psychological/Social Interventions
~ Recreation
~ There will always be stuff you could do…
~ Sometimes a break is what you need to get a breakthrough
~ Make a list of fun things (opposite emotions)
~ Activities
~ Contributing
~ Sensations

Social Interventions
~ Improve your relationship with yourself
~ Identify your needs and wants
~ Be your own best friend
~ Internal vs. external validation
~ Be compassionate
~ Develop healthy, supportive relationships
~ Learn about boundaries
~ Develop assertiveness skills
~ Describe the ideal healthy, supportive relationship
~ Separate the ideals from the reals
~ Identify who that is, or where that could be found
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