Coping with Life Challenges

1
Coping with Anxiety
Yipsir
2
Difference between Fear and Anxiety

• Fear
• actual appraisal of danger or peril
• Anxiety
• resulting emotional state of tension and distress

3
Common kinds of Anxiety

1. Work anxiety
2. Test anxiety
3. Social anxiety
4. Audience anxiety

4
Some reasons underlying anxiety

1. Perfectionism
2. Excessive need for approval
3. Excessive need for control
4. Ignoring physical and psychological symptoms

5
Hierarchy of Self-esteem (self worth)
6
Expectation Self Esteem
Student Goal Means Outcome Esteem
1. A effort? A
2. A effort? C
3. A effort? A
4. Effort? effort? C
5. A cheating A
7
Expectation Self Esteem
Student Goal Means Outcome Esteem
1. A effort? A ?
2. A effort? C
3. A effort? A
4. Effort? effort? C
5. A cheating A
8
Expectation Self Esteem
Student Goal Means Outcome Esteem
1. A effort? A ?
2. A effort? C ?
3. A effort? A
4. Effort? effort? C
5. A cheating A
9
Expectation Self Esteem
Student Goal Means Outcome Esteem
1. A effort? A ?
2. A effort? C ?
3. A effort? A ?
4. Effort? effort? C
5. A cheating A
10
Expectation Self Esteem
Student Goal Means Outcome Esteem
1. A effort? A ?
2. A effort? C ?
3. A effort? A ?
4. Effort? effort? C ?
5. A cheating A
11
Performance oriented vs mastery oriented
Student Goal Means Outcome Esteem
1. A effort? A ?
2. A effort? C ?
3. A effort? A ?
4. Effort? effort? C ?
5. A cheating A ?
12
Cope with anxiety

1. Self-relaxation
2. Systematic desensitization
3. Flooding implosion
4. Stimulus control
5. Thought-stopping
6. Keeping a record (emotional diary)

13
Self-relaxation

• Pay attention to your body
• Deep breathing
• Muscle expansion and contraction
• ????

14
Systematic desensitization(Events preceding
doing a term paper)
Event (in order of difficulty) Individual Anxiety Rating (0-100)
1. A month before working 10
2. 2 weeks before working 40
3. Brainstorming the ideas of the essay 50
4. Library search 60
5. Reading the references 70
6. Mind-mapping the contents 80
7. Writing the essay 90
15
Methods of S.D.

• Keep the event in mind and relax yourself until
  your anxiety closes to 0.
• Move on to the next event on your list and repeat
  the process.
• Mental vs behavioral desensitization

16
Flooding and Implosion

• Flooding
• physically force yourself to confront tasks,
  people and places you previously avoided
• DONT ESCAPE
• will discover that they arent so terrifying
• Implosion
• mentally force yourself to confront tasks.
• will discover that they arent so terrifying

17
Cognitive restructuring
Anxiety provoking events Negative thoughts Revised thoughts
Taking an exam Im going to fail. My life is ruined
At a job interview The interviewer doesnt like me. Theyll never hire me. This is too hard. Its not fair.
Giving a speech That person looks bored. He doesnt like me. Im not relaxed. Im a failure as a speaker
18
The End