IV. If I have anxiety, what options do I have to help reduce it or keep it from affecting my life?

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Whether it is you or a loved one who is experiencing severe anxiety, you do not want it to take over your life. If you are affected by an anxiety disorder, you want the symptoms to be controlled and eliminated.The lessons in this stress-management program will tell you more about what causes stress that leads to mental disorders, the different types of anxiety, and some early tips to combat stress and worry. In addition to the resources below, you are encouraged to do your own research as well. Knowledge is power, and knowledge about how to help yourself is the strongest power of all.

Anxiety Disorder Education Exercises:

Lesson 1- What, Why and How?

An introduction about stress and anxiety disorders； the lesson includes examples of anxiety disorders in real life, information on risk factors that lead to anxiety disorders, and links to other lessons to treat anxiety.

Physical Health and Wellbeing Exercises:

These lessons cover alternative methods as opposed to traditional treatments for anxiety. Alternative treatments include exercises to relax your mind and body through meditation and deep breathing, using movement therapies and exercises to reduce physical symptoms of anxiety, and using food and appropriate medication to prevent anxiety symptoms from developing.

Lesson 2 - Relaxation Exercises

Provides information on treating anxiety, as well as exercises for meditation, to release tension and to bring about a state of calm.

Lesson 3 - Breathing Exercises

Lists exercises which focus on breathing techniques to help gain self-awareness and perspective in order to relieve stress or anxiety. The lesson also provides current research findings on the effectiveness of breathing exercises and ways to combine them with other therapies.

Lesson 4 - Nutrition and Medications

Discusses guidelines and recommendations for food, nutrients, and herbs that can fight anxiety, insomnia, and restlessness. The lesson also includes information on widely-used medications to treat anxiety that must be prescribed by doctors.

Lesson 10 - Good Sleep

Discusses strategies and tools to improve your environment, habits and mood, and establish a better sleep pattern to lower anxiety levels.

Cognitive Behavioural Exercises:

These lessons are designed to address the thinking and behaviour of the mind when it has either led to stress or made anxiety worse. By removing negative thoughts from the mind, you can prevent panic, anxious behaviour and other worries in order to live without fear.

By being open and taking advantage of all the social support you have around you, you will receive invaluable feedback, assistance, and shared collaborations as you work through the exercises to change your thoughts and actions. If you are helping a loved one with stress, just knowing and understanding how best to help will make you a much better support to your friend, family member or spouse. You yourself in turn can also gain support in your role as a carer.

Lesson 5–Positive Self-Talk and other Cognitive Exercises

Explores exercises that help you understand the negative or worried thinking behind your fears and anxiety, and helps you to combat those thoughts to stop anxiety from taking over your mind.

Lesson 6 - Desensitization and other Behavioural Therapies

Provides research and exercises on anxiety-reduction strategies which aim to change the behaviours and fearful reactions that lead to or increase anxiety. These lessons are designed to stop anxiety from continuing.

Positive Psychology Exercises

Positive psychology uses a different approach to deal with anxiety. Instead of just finding ways to lower anxiety symptoms or solving a problem, you will be able to measure your happiness and use different strategies to enhance the joy, pleasure, and meaning in your life.This strategy will make you more resilient to stress, trauma, and other anxiety-producing events. The lessons below will help you discover your own personal strengths to achieve that.

Lesson 7 -Gratitude and Savouring

Lists ways to be thankful for and take pleasure in the good relationships, accomplishments and other positive parts of your life.

Lesson 8 – Building Openness and Social Support

Shows you how to be more open, build up trust, and be more receptive to the different types of social support around you which can shield you from stress, worry, and anxiety. This lesson can provide carers with resources not only to help their loved ones, but to also help themselves.

Lesson 9 - Meaning, Flow and Spirituality

Shows you how to find greater meaning in your life by finding your own way in your daily activities and by connecting to your personal spirituality.