{"id":533,"date":"2020-07-24T13:07:19","date_gmt":"2020-07-24T13:07:19","guid":{"rendered":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/?page_id=533"},"modified":"2024-03-14T20:02:40","modified_gmt":"2024-03-14T20:02:40","slug":"general-anxiety-supports","status":"publish","type":"page","link":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/?page_id=533","title":{"rendered":"General Anxiety Supports"},"content":{"rendered":"\n<p class=\"is-style-info\">If your client is diagnosed with an anxiety disorder, it is very likely that they will require therapy. \u00a0<strong>Cognitive Behavioural Therapy (CBT) <\/strong>is the most widely used therapy for for anxiety and its disorders. However, a therapist may use\/incorporate several different therapeutic techniques to increases client responses in treatment.<\/p>\n\n\n\n<p class=\"has-text-color has-link-color has-medium-font-size wp-elements-e5073af0e29c69fc66c6e36e7ac9f335\" style=\"color:#167150\"><strong>Cognitive Behavioural Therapy (CBT)<\/strong><\/p>\n\n\n\n<p class=\"is-style-success\">CBT addresses negative thinking patters and distortions but also addresses the must important ingredient that feeds anxiety, avoidance and safety behaviours (i.e., subtle avoidance strategies such as avoiding eye contact).<br><br><strong>Cognitive <\/strong>part of CBT examines how negative thoughts, or <em>cognitions<\/em>, contribute to anxiety.<br><br><strong>Behaviour<\/strong> part of CBT examines how you behave and react in situations that trigger anxiety.<br><br>Both <strong>cognitive<\/strong><em> <\/em>and <strong>behavioural<\/strong> elements are integral elements to client success. <\/p>\n\n\n\n<p class=\"has-text-color has-link-color wp-elements-41c1aebaab7e065490532d8df7fa2201\" style=\"color:#0e7bb9;text-transform:capitalize\"><strong>Additional strategies that may support your client with anxiety may include:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Your clients parents may wish to consider visiting their family doctor or paediatrician to discuss medical management options for anxiety.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Allow your client to have some dedicated worry time to work through his\/her thoughts<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It will be important to explain what anxiety is. In understanding what anxiety is and how it can sometimes show up in unhelpful ways may leave your client with a sense of empowerment to conquer their fears. Refer to this <a href=\"http:\/\/resourcelibrary.ucalgaryblogs.ca\/files\/2020\/07\/What-is-anxiety-.pdf\">handout<\/a> that explains anxiety to children\/adolescents<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Anxiety is a process that stems from the mind but quickly becomes physical. Anxiety can also be reduced by changing the physical state. <strong>Your client may benefit from incorporating some of these strategies into their daily life:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Practice mindful breathing. Breathe normally and count how many seconds it takes to completely exhale. <\/li>\n\n\n\n<li>Keep breathing and see for how many seconds you can extend your exhale. <\/li>\n\n\n\n<li>Repeat until your exhale is as long as it can possibly be.<\/li>\n\n\n\n<li>If you feel like you cannot catch your breath (for non-exercise related reasons), try holding one nostril closed and breathing in. \n<ul class=\"wp-block-list\">\n<li>Then close the other nostril and exhale. Continue switching nostrils until your breathing has calmed down.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Try playing the \u201c<strong>5 Things Game<\/strong>\u201d. Sit comfortably where ever you are and think of five things you can <em>feel<\/em>, <em>hear<\/em>, <em>see<\/em>, <em>smell,<\/em> and <em>taste<\/em>. \n<ul class=\"wp-block-list\">\n<li>This can be done at any point throughout the day (on the bus, in class, before bed etc.).\u00a0<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Consider engaging in regular exercise, particularly mindfulness-based exercise such as yoga.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Encourage your client to engage in purposeful journaling. \n<ul class=\"wp-block-list\">\n<li>Anxious adolescents have a tendency to journal primarily about negative events. It is okay to do this, as journaling is a good outlet.<\/li>\n\n\n\n<li>However, ensure that the journal entry is balanced: for every negative topic, include at least one positive. <\/li>\n\n\n\n<li>In addition, encourage your client to question the thoughts and feelings that he writes in his journal. \n<ul class=\"wp-block-list\">\n<li><span style=\"text-decoration: underline\">Good questions to ask include:<\/span>\n<ul class=\"wp-block-list\">\n<li>\u201cWhy do I feel that way?\u201d,<\/li>\n\n\n\n<li>\u201cWhat is the evidence for and against that fear?\u201d<\/li>\n\n\n\n<li>\u201cIs that the most likely thing that could happen, or is that the worst-case scenario?\u201d&nbsp;<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Evaluate your client\u2019s diet. Some food and drinks contain substances that stimulate the system, which will contribute to agitation and anxiety.&nbsp;Common substances include:\n<ul class=\"wp-block-list\">\n<li>Caffeine which is found in coffee, tea, pop (usually colas), and chocolate.<\/li>\n\n\n\n<li>Caffeine is also found in wake-up pills and some pain relievers and diet pills.<\/li>\n\n\n\n<li>Nicotine is a powerful stimulant found in cigarettes, cigars and pipe tobacc<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-color has-link-color has-medium-font-size wp-elements-5e5ae6cff4aa6d4fd3df0450c20611ca\" style=\"color:#a41111\"><strong>The 3C&#8217;s For Anxiety<\/strong><\/p>\n\n\n\n<p><strong>Encourage your client to try the 3Cs:<\/strong><\/p>\n\n\n\n<p class=\"is-style-error\"><strong>The 3C&#8217;S <\/strong><br><br>      1.  <strong>Catch<\/strong> your thoughts:  Identify an anxious or catastrophic thought (e.g., I am stupid).<br><br>      2. <strong>Collect <\/strong>evidence: Think of evidence that supports or negates the thought. Remember:     <br>           feelings are not facts. Focus on facts (Supporting evidence: I struggled with that last <br>           assignment; Negating evidence: I&#8217;ve done well at everything else). <br><br>      3. <strong>Challenge <\/strong>your thoughts: Have a debate with yourself. Did the evidence support that <br>            thought?<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<p class=\"has-text-color has-link-color has-medium-font-size wp-elements-8b90c4a4748c7aef85e058ee3e3a980b\" style=\"color:#7e28cd\"><strong>The 4-Step Process For Anxiety<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"text-decoration: underline\">Recognize how you are feeling.<\/span>\n<ul class=\"wp-block-list\">\n<li><strong>ASK:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u201cHow am I feeling?\u201d<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"text-decoration: underline\">Recognize your anxious thoughts.<\/span>\n<ul class=\"wp-block-list\">\n<li><strong>ASK:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u201cWhat am I thinking about? \u201d<\/li>\n\n\n\n<li>\u201cWhat are my (anxious, worried\u2026) thoughts?\u201d<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"text-decoration: underline\">Recognize helpful things that you can think and do.<\/span>\n<ul class=\"wp-block-list\">\n<li><strong>ASK:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u201cHow can I think differently about that?\u201d<\/li>\n\n\n\n<li>\u201cWhat can I do?\u201d<\/li>\n\n\n\n<li>\u201cHow likely is that to happen?\u201d<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"text-decoration: underline\">Evaluates and reward your success.<\/span>\n<ul class=\"wp-block-list\">\n<li><strong>ASK:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u201cHow will\/did it turn out?\u201d<\/li>\n\n\n\n<li>\u201cHow can I reward myself and my effort?&#8221;<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-color has-link-color has-medium-font-size wp-elements-90dca01c05d84fa227a660142319f339\" style=\"color:#0f7cbb\"><strong>Website and Other Resources for Anxiety<\/strong><\/p>\n\n\n\n<p>There are numerous websites designed to support adolescents with anxiety. Consider exploring the following websites. These websites provide information and activities to help alleviate anxiety. They also provide great information and resources for parents.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&nbsp;<a href=\"https:\/\/www.anxietycanada.com\/\">https:\/\/<\/a><a href=\"https:\/\/www.anxietycanada.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">www.anxietycanada.com<\/a><a href=\"https:\/\/www.anxietycanada.com\/\">\/<\/a>&nbsp;<\/li>\n\n\n\n<li>\u00a0<a href=\"https:\/\/foundrybc.ca\/resource\/anxiety\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/foundrybc.ca\/resource\/anxiety<\/a><a href=\"https:\/\/foundrybc.ca\/resource\/anxiety\/\">\/<\/a>\u00a0<\/li>\n\n\n\n<li>&nbsp;<a href=\"https:\/\/www.cheo.on.ca\/en\/resources-and-support\/anxiety-and-stress-management.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.cheo.on.ca\/en\/resources-and-support\/anxiety-and-stress-management.aspx<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.understood.org\/pages\/en\/friends-feelings\/managing-feelings\/stress-anxiety\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.understood.org\/pages\/en\/friends-feelings\/managing-feelings\/stress-anxiety\/<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/moodgym.com.au\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/moodgym.com.au<\/a> <\/li>\n<\/ul>\n\n\n\n<p><strong>The following are a list of books and workbooks for your client to try (They are encouraged to research each and choose which interests them most):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>The Anxiety Workbook for Teens: Activities to Help You Deal with Anxiety and Worry<\/em> (by Lisa M. Schab)<\/li>\n\n\n\n<li><em>Playing with Anxiety: Casey\u2019s Guide for Teens and Kids<\/em> (by Reid Wilson)<\/li>\n\n\n\n<li><em>&nbsp;Mindfulness for Teen Anxiety: A Workbook for Overcoming Anxiety At Home, At School, and Everywhere Else<\/em> (by Christopher Willard)<\/li>\n<\/ul>\n\n\n\n<p>There are also many <a href=\"http:\/\/resourcelibrary.ucalgaryblogs.ca\/?page_id=316\" target=\"_blank\" rel=\"noreferrer noopener\">web based<\/a> apps that support children struggling with anxiety related conners<\/p>\n\n\n\n<p>Anxiety Canada has a lot of great resources for parents to teach anxiety related skills to their children: <a href=\"https:\/\/www.anxietycanada.com\/free-downloadable-pdf-resources\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.anxietycanada.com\/free-downloadable-pdf-resources\/<\/a><\/p>\n\n\n\n<p>For more information and targeted interventions for anxiety, see this handout: <a href=\"http:\/\/resourcelibrary.ucalgaryblogs.ca\/files\/2020\/09\/Anxiety-Handout.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Anxiety Handout<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"entry-summary\">\nIf your client is diagnosed with an anxiety disorder, it is very likely that they will require therapy. \u00a0Cognitive Behavioural&hellip;\n<\/div>\n<div class=\"link-more\"><a href=\"http:\/\/resourcelibrary.ucalgaryblogs.ca\/?page_id=533\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &ldquo;General Anxiety Supports&rdquo;<\/span>&hellip;<\/a><\/div>\n","protected":false},"author":8966,"featured_media":0,"parent":365,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"class_list":["post-533","page","type-page","status-publish","hentry","entry"],"_links":{"self":[{"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/pages\/533","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/users\/8966"}],"replies":[{"embeddable":true,"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=533"}],"version-history":[{"count":19,"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/pages\/533\/revisions"}],"predecessor-version":[{"id":3175,"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/pages\/533\/revisions\/3175"}],"up":[{"embeddable":true,"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=\/wp\/v2\/pages\/365"}],"wp:attachment":[{"href":"http:\/\/resourcelibrary.ucalgaryblogs.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}