HMT001 Dealing with your anxiety: SAM app

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Our Topic Today: The Anxiety Problem

  • Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18% of the population. (Source: National Institute of Mental Health)
  • Anxiety disorders are highly treatable, yet only about one-third of those suffering receive treatment

Why people couldn’t receive treatments?

  • inadequate support centres, services or professional help
  • don’t feel like they needed to go to therapies
  • don’t want to be stigmatized

The Self-help Anxiety Management App

  • developed by a university team of psychologists from the University of the West of England
  • a clear interface with 8 sections

Working with SAM                          How’s my anxiety right now?

Things that make me anxious        Anxiety tracker

Help for anxiety NOW                     Self-help with SAM

My anxiety toolkit                           Social cloud

Work with SAM

  • what’s in this app
  • how to use it
  • helplines and where you can go to if you feel intense anxiety

How’s my anxiety right now?

  • track your anxiety level
  • four different types: feelings of anxiety and tension, worrying thoughts, unpleasant physical sensations, avoiding things I fear

Anxiety tracker

  • show your anxiety level graphically
  • monitor your own anxiety pattern
  • can choose which anxiety category you want to show
  • can choose the time range your records are displayed on – by months, weeks, days or even by hours

Things that make me anxious

  • list out your anxiety
  • places, people or situations that make you feel anxious

Self-help with SAM

  • Reading materials on anxiety
  • Thinking and anxiety
    • knowing your thinking patterns and challenging those anxious thoughts
    • Recommended: the Positivity Practice, training your brain to think positively
  • Relaxation physical
    • dealing with our physical sensations when we are anxious
    • Recommended: Tense-and-relax exercise
  • Relaxation mental
    • More advanced, requires more mental effort
    • Recommended: the Worry Half-hour, allocating a set time for worrying thoughts and preparation for anxious situations
  • Health and anxiety
    • provides information about how anxiety influences our health, and vice versa
    • Recommended: Mystical Monitor, recording the progress of your life, gaining self-awareness of your worries and improvements
  • Take small steps
    • gives a simple-to-follow step-by-step guide to manage your anxiety associated with specific situations
    • works like a behavioral method called systematic desensitization, helping people overcome phobias
      • Step 1: learn the relaxation techniques
      • Step 2: list out a hierarchy of situation causing you anxious
      • Step 3: rate how anxious you are imagining one of those situations on a 1 to 10 scale
      • Step 4: practice the relaxation techniques when imagining your anxious moments/situations
      • Step 5: record your anxiety level again
    • Start with the situation you rated least anxious before jumping into an upper level of the hierarchy

My anxiety toolkit

  • Add exercise you find useful in this app your anxiety toolkit

Social cloud

  • share support and guidance about managing anxiety
  • a community to back you up
  • ask/exchange questions about the techniques you learned
  • quick and simple registration, type your username and email address for password recovery

Additional information

  • links and websites to manage your anxiety

Take-away message

  • no anxious thoughts will disappear overnight just because you do an exercise
  • train your brain to renew the thinking patterns
  • Be patient always

Download links for the SAM app:

Apple Store: for iOS devices

Click here to download.

Google play: for Android devices

Click here to download.

SAM App Walkthrough Video:


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