Common features of anxiety

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Common Features of Anxiety

Physiological symptoms

(1) Increase heart rate, palpitations; (2) shortness of breath, rapid breathing; (3) chest pain or pressure; (4) choking sensation; (5) dizzy, lightheaded; (6) sweaty, hot flashes, chills; (7) nausea, upset stomach, diarrhea; (8) trembling, shaking; (9) tingling or numbness in arms, legs; (10) weakness, unsteady, faintness; (11) tense muscles, rigidity; (12) dry mouth

Cognitive symptoms

(1) fear of losing control, being unable to cope; (2) fear of physical injury or death; (3) fear of “going crazy”; (4) fear of negative evaluation by others; (5) frightening thoughts, images, or memories; (6) perceptions of unreality or detachment; (7) poor concentration, confusion, distractible; (8) narrowing of attention, hypervigilance for threat; (9) poor memory; (10) difficulty in reasoning, loss of objectivity

Behavioral symptoms

(1) avoidance of threat cues or situations; (2) escape, flight; (3) pursuit of safety, reassurance; (4) restlessness, agitation, pacing; (5) hyperventilation; (6) freezing, motionless; (7) difficult speaking

Affective symptoms

(1) nervous, tense, wound-up; (2) frightened, fearful, terrified; (3) edgy, jumpy, jittery; (4) impatient, frustrated

** Clark & Beck 2010 CBT for Anxiety

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Thought, feelings & behaviours

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Cercul vicios al gândurilor, comportamentelor și emoțiilor…

Pentru început notăm tot ce ne-a trecut prin cap când s-a întâmplat ceva ce ne-a cauzat distres, notăm ce am făcut (comportamente) ce am simțit și ce am gândit

Mai apoi ne uităm atent la acest cerc vicios, analizăm gândurile și căutăm să vedem dacă sunt valide, chiar așa s-a întâmplat oare sau doar am sărit noi la concluzii sau făcut din țânțar armăsar ? Oare comportamentul nostru a fost eficient? Am răspuns optim?

Unde putem rupe, sparge acest cerc vicios?

ViciousCycle&Alternatives

 

how to break the cycle….

make sure you write down in as much detail as possible your thoughts, feelings and behaviours that came after an incident (that caused you distress).. then look closely, analyse each individual element of the cycle and see if it holds true

 

Anxiety disorders

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Anxiety _Disorders _Factsheet

Symptoms of anxiety include:

  •   Feelings of dread, panic or ‘impending doom’
  •   Feeling on edge and being alert to what is going on around you
  •   Difficulties sleeping
  •   Difficulties concentrating
  •   Wanting to escape from the situation you are in

    You might also experience physical symptoms, which can include:

  •   Sweating
  •   Heavy and fast breathing
  •   Hot flushes or blushing
  •   Dry mouth
  •   Shaking
  •   Fast heartbeat
  •   Dizziness and fainting
  •   Stomach aches and sickness

Text pentru analiză: mitul peşterii (Platon, Republica, Cartea VII)

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Zwischen uns sei Wahrheit!

„Mai departe – am zis – compară firea noastră în privinţa educaţiei şi a lipsei de educaţie cu următoarea întâmplare: iată mai mulţi oameni aflaţi într-o încăpere subpământeană, ca într-o peşteră, al cărei drum de intrare dă spre lumină, drum lung faţă de [lungimea] întregului peşterii. În această încăpere ei se găsesc, încă din copilărie, cu picioarele şi grumazurile legate, astfel încât trebuie să stea locului şi să privească doar înainte, fără să poată să-şi rotească capetele din pricina legăturilor. Lumină le vine de sus şi de departe, de la un foc aprins înapoia lor; iar între foc şi oamenii legaţi, este un drum aşezat mai sus, aşa cum este paravanul scamatorilor, pus dinaintea celor ce privesc, deasupra căruia îşi arată ei scamatoriile …”

„Văd” – spuse el.

„ … mai încearcă să vezi şi că, de-a lungul acestui perete, nişte oameni poartă diferite obiecte care depăşesc în înălţime zidul…

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Sistemul de lupta / fugă

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Răspunsul de “luptă sau fugă” pregăteşte organismul pentru acţiunea de eliminare a pericolului sau de îndepărtare din faţa lui. Atunci când detectează un pericol, corpul reacţionează automat. Toate schimbările au un scop bun, dar pot considerate nepotrivite în situaţii de siguranţă.

 

threat_system_ro

Automatic Thinking..Reactive Behavior

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The Cognitive Behavior Therapist

Cognitive Behavior Therapy at its very essence involves developing self awareness of one’s thinking and how if effects your day to day life and relationships.

Understanding Automatic thoughts is a good place to start  this process (called metacognitive process).

Automatic thoughts are the thoughts and images that involuntarily pop into our conscious (or just below if they are habitual). They make up how we “read” a situation. Understanding your automatic thoughts  can influence change in a variety of situations.

Here are some examples:

  • You are at work and you see a look of disapproval on your boss’ face in response to something you have given him. Your automatic thought (AT) is  “Oh no, he thinks I am stupid, I will never get promoted”.
  • You are at a social gathering where  someone looks at you inquisitively,  your AT is “That person does not like me! What did I do wrong?”
  • You are in…

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The CBT’s: Ten Ways to Stop Avoidance

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The Cognitive Behavior Therapist

If you find yourself repeatedly avoiding situations because you feel uncomfortable or nervous, the best remedy to cure your anxiety is to not deter yourself from these situations. The more you avoid, the worse your anxiety will get.

See Thou Shall Not Avoid for Why .

 

Some basic ideas on how not to avoid and making approaching anxiety situations easier:

cocktail

1.Make your own movie with imagery: Play out positive scenarios in your head. Use scenes from films or books to guide you but make sure you are the actor/actress in the film.

2.Role play: practice in front of a mirror or with a friend/therapist. Once you start it can be fun and extremely helpful.

3.Get a job or volunteer. If you see being social as part of your job you may come out of your shell.

4.Go for an hour! Set specific beginning and an…

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