Self-Help Anxiety Management 

How we cope with our anxious thoughts is the key to developing a loving relationship with our mind and understanding our deepest needs.

Our Topic Today: The Anxiety Problem

In this episode, you will find out:

• How common are anxiety disorders
• Modern ways to cope with anxiety
• How to track your anxiety level at your fingertips
• Relaxation exercises to deal with a busy mind

Anxiety Disorders

• 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
• 4 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 weeks, days or even 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 Messages

• 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

Google play: for Android devices

SAM App Walkthrough Video

Check out Our New Wellbeing Platform – Our Happiness Journey

• Combining psychology and spirituality for self-improvement
• Including psychological tools, spiritual lessons and practices all at one platform for your own development
• Accompany your life journey to nourish your mind and soul!

Our Happiness Journey is a featured wellbeing project we will be launching next year. We hope this will support you in your life journey and help you live your life of dreams and fulfillment!

We are recruiting  founding members now to participate in sending us feedback on the materials, flow of the platform, user experience, and have fun of course while learning psychospiritual information in this initial stage. 

To express my gratitude to you as a founding member, I will send you a special gift personally! If you want to help me out with this project, sign up here!

If you are interested in what Our Happiness Journey is all about and when it is going to launch, check that out here!

Listen to this episode to find out more on the benefits of learning psychospirituality!

Resources Mentioned

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