Psychology: Stress & Anxiety Management | Elmira Strange | Skillshare

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Psychology: Stress & Anxiety Management

teacher avatar Elmira Strange, Psychologist, Coach

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Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

31 Lessons (3h 43m)
    • 1. Promo Video for the Course

    • 2. 1. About Your Tutor

    • 3. 2. About the Course

    • 4. 3. What is 'Stress'?

    • 5. 4. How does Stress Affect Us?

    • 6. 5. Why do we Experience Stress Differently? (Personality & Stress)

    • 7. 6. 'Good' Stress (EUSTRESS) Vs 'Bad' Stress (DISTRESS)

    • 8. 7. 'Stress' & 'Burnout'

    • 9. 8. Coping with Stress as an Individual

    • 10. 9. Low Ability (Inability) to Cope with Stress

    • 11. 10. What People Use to Cope with Stress?

    • 12. 11. Addictions & Coping with Stress

    • 13. 12. 'Breathing' in Stress Management

    • 14. 13. Stress-Reducing Techniques

    • 15. 14. Medication (Pharmacology) - Part 1

    • 16. 15. Medication (Pharmacology) - Part 2

    • 17. 16. Nutrition & 'Stress' - Part 1

    • 18. 17. Nutrition & 'Stress' - Part 2

    • 19. 18. What do we call 'Anxiety'?

    • 20. 19. The Difference between 'Stress' & 'Anxiety'

    • 21. 20. When does 'Anxiety' become an 'Anxiety Disorder'?

    • 22. 21. Generalised Anxiety Disorder (GAD)

    • 23. 22. Social Anxiety Disorder (Social Phobia)

    • 24. 23. Panic Disorder

    • 25. 24. Addictions & Anxiety Disorders

    • 26. 25. Psychotherapy for Anxiety

    • 27. 26. Cognitive Behavioural Therapy (DBT) for Anxiety

    • 28. 27. Mindfulness & Mindfulness Based Therapy (MBT)

    • 29. 28. Medical Treatments (Pharmacology)

    • 30. 29. Anxiety-Reducing Techniques

    • 31. 30. Good Bye & Thank you!

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About This Class

In this course you will learn about Psychology of Stress- and Anxiety related disorders and their management. Most people know what 'stress' and 'anxiety' are but cannot tell you what is possible to do in order to effectively manage the disorders related to these experiences. Here in this course you will find out what 'Generalised Anxiety Disorder', 'Social Anxiety Disorder', 'Burnout', and 'Panic Disorder' are among others. You will also find out what kinds of therapy and techniques are considered to be the best by psychologists today, what medications are typically prescribed for 'anxiety disorders', and how to reduce the state of 'panic' or 'anxiety' through various breathing techniques that work at instant. This course will give you a basic but thorough knowledge on Psychology of 'stress' and 'anxiety disorders' after which you will know how to self-manage them and the advice you can give to others related to coping with stress and anxieties.

Meet Your Teacher

Teacher Profile Image

Elmira Strange

Psychologist, Coach


Hey, my name is Elmira Strange, and I am Research Psychologist (MPhil), Cognitive Behavioural Therapist (Dip), and Certified Life Coach (Dip). I love combining my passion for Psychology with Coaching.

The unusual bit: I was born in Northern Kazakhstan (where it's freezing cold in winter -40C), then moved to Russia, then to the United Kingdom.

The interesting bit: I had a life-saving surgery and near-death experience in 2012. The near-death experience made me realise that we are here to share our knowledge, help each other, and enjoy this life.

My interests: Psychology, Online Entrepreneurship, Spirituality, and Paranormal phenomena (no wonder after my near-death experience!)

My previous experience: Whilst I was working at University (Wales, UK) as a Senior R... See full profile

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1. Promo Video for the Course: are you interested in learning about stress and exciting related disorders at the coping techniques that you can use for yourself and for others? Would you like to help other people who experience dress and anxiety through your work? Or perhaps it is You feel step towards a professional career as a therapist or psychologist , and you're planning to use this knowledge as a stepping stone in your career. Hello, my name is a mere a strange, an amorous of psychologist with em fail in psychology and counseling, and here at the school, I'm YouTube off psychology. At this course, you will take 27 informative lectures with me three, which you will find out about so many interesting topics that are related to stress and excited management. At the end of this course, you will be able to help yourself and to help to office who are struggling or experiencing stress or on excited related disorders. He you will learn, for example, what are the signs and symptoms off stress and burnout? What kind of excited disorders are recognized by psychologists? How those disorders get their ignores? What kind of therapy and drugs are prescribed for anxiety disorders, what strategies and techniques for reducing stress and anxiety you can use in your own life and to recommend to Ahlers and so much more. You will also understand what it's mindfulness based therapy with roll your nutrition place in stress related experiences, what is going to be here, or therapy and how excited his orders are related to addictions or substance abuse amongst many other topics. So does it. Sound is an interesting cores. Then what are you waiting for? Enroll? No, and then we'll see in my class. 2. 1. About Your Tutor: Hello and welcome to the first video off. This course on this video is about your tutor, where she's from war, what she's doing and why she's doing so. I'm here to tend. My name is a meter strange and I'm a psychologist and I am a teacher off psychology. This is my job on This is what I love doing and I've been doing it for quite a few years. I'm working as a psychologist or is that researchers psychologist and now mainly as a teacher of psychology. Originally, I'm from Russia, but most of my life I've been living in the UK in England, where I did most of my studies related to psychology, even though they started well before that in Russia. Online teaching. I think it's a great for off teaching on. It really suits me because I feel that I can reach so many off you all around the world. By now I have thousands of students right into me every day with different questions, with feedbacks, comments and suggestions, or asking for the certificate of completion or asking for quizzes and additional resources or anything like that, and I response to every one of them every day, which takes a little bit of time. So sometimes I don't respond immediately that they but I do respond. It is amazing to see where you all guys from, because you're from so many countries around the world. And I'm always amazed to find out where else where students can leave and learn on. Take my courses on, use them for the career development, which is awesome. So I've been working, as I say, as a research psychologist, as Electra at university and also the life coach to a more interested in positive psychology, but also psychology of eating disorders on exciting and stress related disorders and stress management and much more. My interest is really wide and anything pretty much anything related to psychology is my interest. You're very welcome to email me with your any off your questions or any Komen's feedback or anything like that. At any time you can contact me through the school directly, or you can find your media on social media such as Facebook, for example, pretty much everywhere. Sometimes I'm not so often on something like Twitter, but I'm quite often on Facebook and you can finally they're just search my name in your a strange thing. So I will see you in our next video where I'm talking a little bit about this course that you're about to take. See you there. 3. 2. About the Course: hello and welcome once again to this course where we will be learning a lot. A lot of sub topics that are related to stress and anxiety and management or psychology, off stress and anxiety and, of course, management of those disorders and related programs. So this course is split into two parts, and the first part we are talking and looking at stressed water stress and stress management and stress coping techniques and medications that that can be prescribed for stress related disorders. And in the second part of this course, we are looking at an X I ity waters General on exciting or generalized anxiety disorder. What a social disorder, panic attacks and panic disorder or any other type off excited disorders, How psychologists view them. Water, sewage. Saiz What techniques can be used for treating those anxiety disorders? How excited disorders are diagnosed in the first place? What symptoms and science the person need to exhibit to be diagnosed with those disorders? What medications and what treatments are available to ask these days, and what can we do to help ourselves to prevent those stress and anxiety related disorders ? So I hope you will find this thesis course interesting and informative because I found it interesting to research and write about it, even though these courts this topic is not new to me. I've been always interested in stress management and excited disorders, So this been going on for several years where I was teaching this topic. However, in this course I put the latest research and the latest, most interesting information for you guys to learn and to derive the best knowledge from this course throughout the scores. Sometimes I recommend books, and sometimes they give you some questions full reflection so you can take a few minutes on a bit of time to actually reflect on the water masking before you start the lecture or at the end of election. Some of you like to ride those answers down and actually sent to me for some feedback on. I could do that gladly. But do Bane mind that I have a few 1000 students now, so it's not always possible for me to respond to every one of you on, especially if you're sending me the whole essay to look through. However, I do believe that to derive the best knowledge from this course, you need to do some additional research, some additional reading if you think about. If you are going to some college or university where you take some course, you are always recommended some books or you have to do some additional reading and learning and starting and writing writing of the essays, for example, to underpin your knowledge to really get it, get about the topic. Find most interesting topics from his course and research a bit more about them. You don't have to do one with every lecture, but find those which are interesting to you the most. Whatever they are, where they stress stress management techniques, where they some type of unexcited disorder. How to manage that one or anything like that? As they say, If you have any questions whatsoever when your feedback, you can contact me the regular through school or find your social media so welcome once again to the scores. And let's start with our first lecture of the scores, which I hope you'll find and interesting and informative on will start with the definition off stress. What is stress stress related disorders and how we can manage stress in our lives and what we can recommend to artist about stress management. So thank you for joining me on this journey on learning journey. Have fun and I will see you now. Our next lecture. See you there. 4. 3. What is 'Stress'?: Hello and welcome to our feels lecture offer these course where we will be talking about, as you know, about stress and anxiety, they both off. These topics are very complicated topics. They're not new, you know, probably quite what a good deal about what a stress and what is an exciting and maybe you even experience them yourself, especially stress. Who doesn't know what a stress, right? So in this lecture, we'll talk about stress. What is stress from the psychological point of, you know, just as we know it, what the researchers say most definitions. So let's start with the definitions of stress, and then we'll continue to stress related disorders, stress management and so on. I hope you enjoy this lecture. If you have any questions, please feel free to email me at any time. You know how to find me either directly through school or my social media. So what is stress? What do we mean when we talk about stress and how stressed we get on daily basis because of our environment? Stress means that our reactions to whatever happens to us makes us feeling off a loaded and struggling to cope. So stress is not just about stresses or what is causing us those feelings, but it is a lot to do with our reactions to very situations that the base till now regular thinking patterns believes our previous experiences and information that we have related to the event. If, for example, you had a car accident before then, your reaction to other drivers that behave dangerously on the road can be very different from that if you've never had an accident yourself and perhaps enjoy driving quickly. Another example is when a person joins a que in the post office, for instance, where they need to send a parcel. Many previous experiences off waiting in line can make the person to adopt the position off a patient customer or or a frustrated individual, especially if they leave in a busy legation way. They have to queue up for different things on regular basis, such as for public transport on the way to work a home or in a traffic jump on the way home . So two individuals can react very differently to the same situation where one can be calm and positive and another one will be stressed and anxious. So, according to the Stress Management Society. The definition of stress goes like this. Stress is primarily a physical response. When stressed, the body thinks it is under attack and switches to fight or flight mode, releasing a complex mix off hormones and chemicals such as adrenaline, cortisol or and norepinephrine to prepare the body for physical action. This causes a number of reactions, from blood being diverted to muscles to shutting down unnecessary bodily functions such as the attrition. So even though we know that the best way to deal with stress on East on a psychological level, the reaction to stress provoking situation starts on a physiological level with a flight or fight reaction to it, can we flee from danger or will we have to fight it instead? So when we experience a stressful situation and that doesn't have to be an obviously threatening situation, either, but we'll talk about it throughout our course. So our boy he releases a cocktail of various chemicals that should help us to deal with a stressful situation. Our blood is getting pumped up to the largest muscles in our body in case we need to run from the dangerous situation as fast as possible our digestive and other bodily functions get reduced or even sees the work. So thou and our energy could be focused in places that can help us to fight this dresser or to run away from it fast. In reality, though, most of our stresses are not that threatening or dangerous, but we still react to them in the same way. For example, if someone is shouting it to you, then you might feel threatened in the situation so your physiological response will match. Or, in other words, your body will quickly get into the flight off, fight or even freeze more. But if you find yourself at a shopping mall or a train station where you're excited level, start climbing rapidly and you feel less and less and control off the whole situation. And if your own self, then it is a stress or anxiety provoking situation, too. Even though it might not have an obvious reason to be stressed or anxious about, why does this happen to us and why we feel out of control? How can we help ourselves and to people we work with? If, for example, you're working in a therapy related profession or have to deal with people as a part of your work. The world. This is what we will be covering throughout this course and from this lecture. This is what you need to know. First of all, stripes includes both physiological and psychological responses. Secondly, stress can be a good thing, especially in the shorter as it can make us more energized than motivated for a short while . 30 stress usually is a bar thing, especially when it's experienced on regular and all long term basis. Next dress is not an anxiety. When you hear people saying it gives me anxiety or it's stressing me out, they might be describing similar experiences. But in psychological terms and society and unexcited disorders are very different things off that what we call stress, even though that we were they often linked. Next, people tend to get used to stress quickly as we're all adoptive beings, which means that many people live under chronic stress. Daily stress can lead to many psychological issues. For example, depression, inability to manage own emotions, anger and irritability also stresses linked to many physical health issues. For example, tension, headaches, back pain, digestive problems, high blood pressure and so on. And we also know that chronic stress kills through suicide violence, heart attack, stroke and perhaps even cancer. People wear down to a final fatal breakdown because physical and mental resources are depleted through long term attrition. The symptoms of growing stress are difficult to treat and may require extended medical as well as behavioral treatment and stress management. And finally, stress is something that can be dealt with through stress management techniques, therapeutic intervention and pharma therapy, which means through medicine. Well, let's say for our fields lecture and hope you're enjoying it and find it interesting all raising. In our next lecture, we will be talking about How does stress affect Er's and before you go, have a look at my first recommended literature. The book is called Social Psychology. It's 2014 edition, but maybe you will find even new addition by soul casting a tall It's 1/9 edition and also have a look at external resource. Is that come with this course where I included media, we some additional literature and websites there commended websites that you can have a look at that will hand in hands on the pink you're learning here. If you cannot find those resources by any chance, please contact me off the school. And I can send them to you to your email box directly if need be. If you cannot find them, please make a use out of all the resources that are here and off course. Do in additional reading. And if you have any questions like I say, contact me directly. Thank you for watching our fields lecture. And I will see you in the next video. 5. 4. How does Stress Affect Us?: Hello and welcome to our next video, where we're talking about how the stress affect us, and perhaps you know it from your own experience. How stress can affect you on what you do, how you deal with it when it affects you does defect you from psychological standpoint. Do you feel tired and unmotivated, lazy or irritable? Does the figure from physical or physiological standpoint to to have headaches or back pain when it's like that? Or problems with digestion? Because he was so stressed out? So let's talk about it a little bit in a more detail here in this lecture, As you know from all previous lecture stress involves psychological and physiological responses and can affect us on many levels. Stress is what we can get used to quickly, but what can be managed through many techniques and interventions. So now you know that stress can affect us on many levels. You can disrupt our well being. It can affect our thinking and behavior. So let's have a look. A water is happening here. Short term stress can affect us in the full in ways it can provide more energy, but also an exciting and the restlessness to go with it. It can increase all motivational levels but also can make us overwhelmed and unable to focus, which in turn can decrease our moderation. Common side effects of stress also include feeling irritable or angry. Stress can also lead to experiences of sadness and or depression. On the mental level, Stress can affect a person's thinking, which becomes slower and which is more difficult to focus on. The person can feel more confused and or forgetful than usual. And on a physiological level, stress can lead to more frequent headaches. As we mentioned so far, digestive issues such a stomach upset problems with sleep and appetite. If the person experiences stress on a regular basis and oil period of time, stress becomes chronic. The person may used to eat, but the board E will continue respond to that stress in various ways. The main thing here to remember is that over time, stress usually leads to the person feeling more tired and even drained depleting. He's on her and her energy reserves and slowly destroying the physical health because it can not efficiently cope with demands. So the impact of long term stress includes, for example, fiercely US research shows. During the times of stress, our immune system is lowering its defenses. So on the chronic stress, the body would release hormones such as cortisol. Nothing short term would help the person to deal with the danger in the most efficient way . But in the lone germ, it exhausts the nurse and lower the immune system, which means that the person, for example, becomes more acceptable to catching viral infections. Secondly, cardiovascular issues so on the stress. The heart beats faster, so under the chronic stress the hardest. Simply wearing itself out the block. Blood pressure gets elevated on a regular basis, which also it's up to the overall picture. And as a consequences of long term stress, the person can experience hard disease and even hard to stock a stroke. 30 digestive system is yet another organ that can get severely affected during the times of stress. Gastrointestinal problem can be very common. For example, the person may develop a wars, and the conditions that just destroyed the person may develop a wars, and the conditions, such as gastritis unsaturated collide, is irritable colon, and so on. Next is the skin related programs, which can be also caused by stress. For example, disorders such as eggs, Imants arises and acne can be caused or worsened by constant old long term stress. And finally, a person on the constant long term stress can start experiencing frequent headaches or migraines and flare ups off the pre existent conditions, whatever they are. What we also know is that in many cases of anxiety disorders, the causes or the starting point of them often involves an experience off some stressful event life events such as moving to another location, separation of civil wars, illness or death of someone close to us and so one. Furthermore, many prospective studies showed that individuals with an exciting are most likely to develop major depression after stressful life event a cure stressful life events can be anything that impact the person's well being. So, as we say to anything, from relationship problems to some traumatic event can be a trigger for stress related disorders, exciting and depression for other people. Stressful life events involved dramatic incidents from their life, such as childhood abuse so sexual sold or any other event that caused serious injury and or actual perceived death. In fact, lifetime exposure to traumatic events in the general population is estimated to range anywhere from 40 to 70% where an estimated 13% of adult women in the United States and states have been exposed to sexual assault. As a result, off a traumatic event, the person may develop acute stress disorder. All PTSD post traumatic stress disorder on the difference between acute stress disorder and PTSD is the acute stress disorder is short lived and can lost a couple of several days. Where s pities deacon lost for many months or even years? Both of these disorders are characterized by flashbacks off the traumatic event, which affect the person's daily functioning, eating and sleeping patterns. Research shows that approximately 25% of those exposed to traumatic events develop PTSD. Surveys of the general population indicated PTSD effects, wanting 12 battles at some time in the life. So stressful events and particularly news that we call dramatic events often correlated variety of psychological problems such as depression and excited his orders, cognitive impairment and substance abuse. So now you can see that stress can affect every one of us, and every fourth individual that was exposed to traumatic event can develop poster might X stress disorder. Most people know what it's stress, and many people leave under chronic stress exposure. And during these course, we're talking about not just water stress, but how we can manage it, how we can leave quite in a well balanced state and be more resilient to stress. In our next lecture, we'll talk about how we affect by stress on individual basis when we when we talking about our individual differences, why some people are exposed to stress. But they're okay. They seems they don't even notice the other thing. The other person in the same situation can fulla parts in the same conditions in the under the same stressful conditions. So what makes them different from each other? Where do we get those recipients and those energy reserves that help us to call when to go through those stressful situations that we encounter every day? So before we proceed to our next lecture, I'll leave you with this question for reflection. How often do you get stressed out and what do you do to reduce stress in your life? Just how I think about it for a couple of minutes. If you want you can email me with aggressions all. Just think about it yourself. Well, thank you for watching this lecture. And I will see you know, a next video. See you there. 6. 5. Why do we Experience Stress Differently? (Personality & Stress): hello and welcome to our next lecture, where we're talking about stress and how we experience it on individual basis. What is it makes us that makes us to experience stress differently from one another what it is about what we can say about personality traits. What does pursuit shows? Lisa's what we're talking about in this lecture? You have probably noticed yourself that some people can handle Strel stressful situations better than others. One stressful event can be a catastrophe for a person who is anxious and stressed from something happened to them. Alia, where somebody else will hardly react to the same stressful occurrence as, if not much happening, making everybody else admire that person's resilience or feeling envious that they're not able to coldly react to the same event in a similar way. So what do you think is happening there? Do you think that the person who is able to responding neutral way is brought up like this , where they were taught to behave in this manner, or whether they previous life experiences taught them not to get engaged in the situation and not to lose the cool head over anything happen to them? Or perhaps it's something to do with a personality traits that they were born with acquires whilst growing up Well, psychology suggests that individual reaction to stressful events will be mainly based on the perception of that event. So it's not the event that causes stress and people. But it's the perception or cognitive appraisal that will determine how they look at the situation. The perception off the event and the behavioral reaction to it will be based on a few factors, such as how dangerous the situation is to the individuals well being, how important the situation needs to the individual involved. What would be the implications to off the event for the individual witnessing it and whether the individual is able to effectively cope with the events or the situation. So if the situation is important to the individual and Karen threat on some aspect of their life or the way our to see them, if they feel that they're struggling to cope with it or respond to it in the car efficient manner, then the person may lose temper, become frustrated or angry. Their response to stress can also be different, though, and instead of getting angry, they could become withdrawn or even depressed. The response will be a significant and strong but realized in a different way from someone else. If you ask your colleagues, how was the journey to work This morning? Someone will be complaining about horrendous traffic that the gold stocking where someone else will be. Chilton relaxed about the same or similar experience of driving to work. So they emotional responses to the situation will be determined by the appraisal of perception over that situation. If they say to themselves that getting stuck in the traffic is not such a big deal, and they will be able to deal with it with the consequences of it, for example, by phoning to work before they arrive, or because they work in the establishment for many years and this happened to them several times before without serious negative consequences of work, then they might seem chilled out and relax. But if they knew, too that work environment, for example, and unsure about the consequences of being late, then they might find themselves anxious and stressed. The cognitive appraisal off the situation will depend on various factors for example, whether the stressful situation is new or they dealt with it in the past, whether there there are other and familiar factors off people involved into the situation and, as we said, Alia, whether the situation is important in some way or another to the person involved, the personality traits will also play an important part here. You might have heard of Type A and Type B personalities, which basically described Type A people us those who are outgoing, energetic, confident, ambitious and dreamin. Type B individuals, on the other hand, are those who are reserved, quiet and much more relaxed. So time be, individuals can handle stressful situation better than type individuals who can become frustrated an impatient very quickly, saying that though you have to remember that it's very rare that you would meet a person who strictly or pure type A or type B. In reality, most people have a mixture of those types in them, depending on the situation, For example, you might be type A when playing some game or involved into some interesting activity with others. But you might be time be it work or it's some meeting. So as you can see, there is no clear cut on the personality type and response to stress, as it depends on other things, like we say it, such as family familiarity off the situation. Also, you might argue that people who are confident and outgoing and who can be described as Type A should be able to manage, or we stress easier than those who seem to be reserved and withdrawn. So this is why, when we're talking about responses to stress, we have to take into account individual differences, too. For example, a person who leave who lived in rural area off the country can feel overwhelmed and very stressed when they come to visit a big city for a few days, and that won't depend on whether they're Type A or type B. Another person who lived in the city for a year or longer will be well adapted to a noise and hustle and bustle of the city, so they might be significantly less stressed out down novice. So adaptability and familiarity play an important part in the behavioral reaction to stress . In fact, psychologist identified are the types of personalities such as Type C and Type D, which can make things even more confusing. So if time a can be described us more competitive type time. Be more larks type who doesn't perceive stressful situations personally and able to cope with them better. Type C, on the other hand, is the one who can be very focused on small details whilst late in our lives do what they want to do. So Type C may no be stressed out in many situations because they let honest control this situation, but often they might regret that they were not assertive enough to participate in them, too. And Time D, on the other hand, tend to see the world in a pessimistic way, and whatever happens to them is expected to end up negatively. So even though time de people may not react in a way that makes them angry or frustrated with stress provoking situations, instead, they have a very high chance to develop depression at some point of the life. So do we inherit those purse? I've two traits from our parents is the genetic predisposition makes us more off any of those types, our genetic makeup, which influences health and behavior. To some degree, it is human nature to feel stressed when we aren't sure what to do when faced with making a difficult or frustrating decision. And some individuals may have heightened level of arousal in the central nervous system, causing them to react more excitedly to events and adopt more slowly. So genetics is another factor that is significant to a behavioral response to stress. But genetics might be responsible for predisposition to stress. For example, if one of your parents could get highly stressed out in few seconds, these trade can be Boston to you in your genetic makeup. On the other hand, this doesn't mean that you should behave exactly like that. Your response to stress can depend on other factors, such as your chronic exposure to stress and environmental factors. For example, growing up or living in poverty, having poor nutrition and even family relationships can all affect the person's outlook in life and their responses to stressful situations. So even though the person might, in her genetic predisposition to becoming highly a stressful what stressed out in certain situations with healthy upbringing and living in favourable conditions, the responses to stress can be much more supple and manageable. Two verse of the parents, same with the different types of personality that we've discussed a lier as research shows this maybe not so much of a genetic link to various types of personality that we exhibit, but how much we learn from our parents and become like them similarly to the personality types and the responses to stress. So we've been talking about stress for a while now, and now you can see and why our responses to stress differ from one another and from situation to situation and in our next lecture will have a look, a stress from a different angle. Can we say that stress is a negative experience for all of us? Or can it be a good thing in small doses to let's discuss these, you know, next lecture. Thank you for watching, and I'll see you there. 7. 6. 'Good' Stress (EUSTRESS) Vs 'Bad' Stress (DISTRESS): Hello and welcome to Owen New lecture, where we will be talking about good stress versus bad stress. Do you think that stress is always a negative experience? However we label, it's well, can it be a good stress, like in small doses? So let's talk about it here. So what we know is that the American Psychological Association Stress in America survey discover it that recent stress levels in the U. S. Population are 4.9 on a 10 point scale, with 10 being the highest level off stress. The most common stress sources are money, work, the economy, family responsibilities and health concerns. Also, we know that a study by the American Institute of Stress reported that 77% off US citizens regularly experience the physical symptoms of stress. 33% of those surveyed feel that they're leaving with extreme stress levels. So if we cannot avoid those stresses, who would say that they're good for our for us at all? In many instances, we cannot change some off our circumstances, and we still need to go to work or we cannot change your financial situation. Well, they family responsibilities, all the state of our current health or economy, and we can only change our attitudes or viewpoints off those dresses to a small degree. So perhaps suit and stresses. We cannot label us good, but you might recall certain situations that impact you in a different way. For example, a birth of a baby in the family we're moving to a more favorable legation are also stressful events for the family but can be viewed as a positive ask positive experiences on a smaller scale. Receiving a deadline for a project can be a good thing in a way that you can give you energy and motivation to complete it in time or starting your own business, for example, can fill you with many uncertainties and anxieties, but you might be buzzing from all the energy gives you to actually work on it. You might notice how much you can actually accomplish when you experience is that type of stress so good stress? In other words, you stress he's a real thing, and the main difference between good and bad strays and stress ease its length and chronic exposure. So if we hear a stressful situation for a short while, that gives us that bars and energy for finding a new house, for example, on moving to eat or starting new study or Korea. This is when our borders can process that experience in the most beneficial way without causing much harm to our mind and physical health. Being mind that even short term or good stress has its own benefits, such as we say it gives us energy to complete the project. We're working on clear mindedness, alertness and focus. It can also produce undesirable side effects, though, such as disrupted sleep patterns. It can affect our appetite where we forget to eat because we're so busy. Though some individuals could experience now, this experience would increase the appetite. When short term stress becomes long term or chronic stress, you stress or good stress can become bad for us having buzzing energy for a few days. It's something that the body can handle fairly easy, even though it is produced as a result, off fight or flight syndrome that we've discussed a lier. But if it continues for a long time, then that means that the body is in a constant state of arousal or in a threatened state using the borders energy reserves to a full capacity as a result, off long term chronic stress. A week old bats tress The moon system can suffer significantly. For example, we know that your immune reproductive, exploratory and digestive systems are unable to return to normal while a threat is perceived. And all those things you've probably always associated with stress, hard disease, trouble focusing, irritability, memory loss, depression, weight gain and more really begin to become a risk. Whether the stress started out as a good or a bad thing. If it doesn't go away, you will begin to suffer over time. For example, of relationship issues. Constant high demands it work or going through grief and bereavement become what we would call bad stress very quickly. Where has taken example, Test given speech in front of follows or achieving a deadline can will be considered us short term and, in many instances, good stress. So when you experience good stress or you stress, this is what we can also refer to us adaptive stress because your boy adapt to it in a way that it can handle it well, that is us. We see it's a short term stress. The body pumps up more blood through its vessels. And increased floor helps the brain to function in a more efficient way, making it making you more clear minded it and focused. But what we know is that the Borgia responds differently to harmful stress symptoms, often a similar to those during a fit of rage. Your anger. The blood vessels constrict. You may begin to speak more loudly and experience lapses in logic with judgment, hands and feet maker or cold as blood rushes to the body's core. Research has shown that in cases of threatening stress, the heart often begins to beat erratically. So how do you defer good stress from bad stress? You stress from distress when you stress stops and distress starts. First of all, instead of feeling energized and motivated, you would start feeling drained and tired. Now would be the first symptom. Secondly, you would start experiencing fatigue and headaches. Thirdly, the initial feelings off euphoria and excitement transforms into feelings of being lazy and less motivated than usual. Next, you would start experiences, flare ups or pre existing conditions. For example, skin problems such as Exuma appears or become worse. Next will be lack of adequate sleep, which would start taking toll on your body. Next clear mindedness and focus is not there anymore. And instead you would feel more confused and foggy. And finally we would say that in usually you didn't want to take breaks or time to rest. Now you feel you need to. So now you can see that not all stress is bad and the initial period of stress can be beneficial. Now you can also see the difference between you stress and distress. And when one becomes another, it is difficult to pinpoint how long you stress can last before it becomes distress, which harms and exhaust the boarding. Because it depends on so many factors, such as what exactly happens and how important it is to the person. Whether the event was expected to not how it has been appraised from the starts, good or bad, how long is expected to lost previous experiences were same or similar situations and how well the person coped with the previous experience. This is why everyone can experience stressful situations differently, and this is why the same event can be appraised. That's good or bad by various individuals, you know, Next lecture will discuss when stress becomes not just bad but ugly and when it can lead to stress related disorders, including burnout. So that will be another interesting lecture not to be missed. Before you go, I will leave you with another question for reflection. When do you experience a good stress? Can you recall your own experiences off good stress? How did you cope? Thank you for watching and we'll see. You know next video. 8. 7. 'Stress' & 'Burnout': hello and welcome to our next lecture, where we are continuing to discuss what is stress, how defects us and furthermore, will be talking about burnout. Maybe you've heard about this concept before. Maybe you've experienced the hope you you never had it because that's the extreme end of stress. So let's talk about when stress becomes burnout and what is burnout from psychological point of view. So in the previous lecture, we were discussing what is stress and how it effects our psychological and physical health . And now you know that sometimes we can experience a good stress or you stress. But we also know that after a certain period of time, it can easily turn to bad stress or distress. We also know that bad stress can severely affect our health when stress is prolonged or fragrant, for example, something that we experience on a daily basis. Then, after a while we can start experiencing headaches that digestive problems flare ups off any off all pricks, pre existing conditions, in some cases, after prolonged exposure to stress. We can also experience a state that is known as burnout. And so what is burnout in psychology? According to the Science Direct Burn Out is a pathological syndrome in which prolonged occupational stress leads to emotional and physical depletion and ultimately to the development off maladaptive behaviors. For example, cynicism, depersonalization hostility and Dutchman department health offer some more detailed description of waters, burnout and safe. The term burnout was coined in the 19 seventies by the American psychologist Herbert Fruit Denberg. He used it to describe the consequences of severe stress and high ideals and helping professions. Doctors and nurses, for example, who sacrificed themselves for all this, would often end up being burned out, exhausted, listless and unable to cope. So from these definitions, we can assume the burnout happens as a result of prolonged exposure to stressful situations and typically that happens at work. For example, in a nursing profession when there is often a requirement for long working hours, shift work, emotional and physical demands and not enough rest leads to the feelings off constant tiredness and exhaustion. Under those circumstances, the person can feel not only tired but physically and emotionally exhausted, ill and struggling to cope with demands at work. The affected person might feel someone touch from or duties they might feel frustrated and impatient when dealing with the colleagues and clients. So even though burnout has been associated, we stress related to work and what's referred to our speculation will burn out now. These this term is widely used in any sphere of human life. For example, parents looking off the Children, particularly if the child has a prolonged illness or disability, can experience burnout. Also, people who are engaged in into any career devoting all their focus, motivation and hours to achieve career related goals may experience stress on Coulston basis, which eventually turned to burn out celebrities, creative people, housewife's and pretty much Anyone who experiences stress on regular basis can eventually suffer from burnout. So what makes anyone to experience burnout? A stressful lifestyle can put people under extreme pressure to the point that they feel exhausted, empty, burned out and unable to cope. Possible causes included include feeling either permanently overworked or on the challenge , being on the time pressure or having conflicts with colleagues and other people. The answer is anyone can experience burnout when they exposed to prolonged stress when they feel exhausted and unable to cope. So what are the characteristics of burnout or what are the signs and symptoms of it. First of all, what you need to know is that stress and burnout exist on the same continuum. So the difference between stress and burnout is a matter of degree. Which means that the alia you recognize the signs, the better able you will be to avoid burnout so stress can become burnout for anyone at any point. And when this will happen, it will depend on the individual's ability to cope with the stress. The 12 stage mortal of burnout, developed by psychologists Herbert Fredinburg and Gail North, explains that first of all, the person would feel the compulsion to prove oneself, demonstrating Worf obsessively. That's to hit the best employees. Those with enthusiasm for accepts responsibility, readily working harder and an ability to switch you off. Neglecting needs own needs. They would experience erratic sleeping. The eating will be disrupted. They might experience lack of social and direction. Then it will be displacement of conflicts. Problems that dismissed, we may feel, threatens, panic and jittery. Next it'll be revision of values are violence is get skewed. Friends and family get dismissed. Hope it seemed irrelevant. Next work becomes our only focus denial off emerging problems, intolerance, perceiving collaborators, a stupid, lazy, demanding or indiscipline. Next, it will be withdrawal experience. Social life becomes smaller, non existent. We would feel need to feel ready from stress. Would use alcohol or drugs. Next, you'll be old behavioral changes, for example, changes in behavior, which are obvious. France and family could become concerned, seeing that next, it will be depersonalization. Seeing neither self know our this is valuable any longer. Uh, no one will perceive our own needs. Next, the person would experience in the emptiness feeling empty inside. And to overcome this, they would look for activities such as overrating overindulging with sex or avoidance. Six. Alcohol drugs activities can become exaggerated. Next, the person might would experience depression, which means feeling lost and ensure exhausted future would feel bleak and dark. And the final one would be burnout syndrome, which would include total mental and physical collapse time for full medical attention. So burn out east the state of mental and physical exhaustion. But to diagnose burnout is not easy because it's difficult to measure or evaluated. While there is a lack of suitable measuring tools for burnout on the symptoms of burnout are very similar to the science and symptoms off depression, such as extreme exhaustion, feeling down and reduce performance, low self esteem, hopelessness and suicidal tendencies. So now you know what we mean when we talk about stress and burnout and how one can become another, and that burnout is very serious condition that needs to be treated by medical professions , that's how how serious it is. It's a total breakdown. Total collapse off physical and psychological resource is weapon of the person unable to cope any longer with what they're doing. So now you know what, how stress can become burnout, and now you can see the steps leading towards it. So if you're ever in the career development or profession or any other situation that's causing your chronic stress and you become focused on on Lee that you know that it can lead to total breakdown to burn out. So in our next election, we'll be talking about coping with stress management. Well, it's it's start off the stress management lectures, so hopefully you will become some ticks for yourself and for people here dealing with working with leaving with you can pass on to all of us how to cope with stress. Thank you for watching. We'll see. You know, next lecture 9. 8. Coping with Stress as an Individual : Hello and welcome to our next lecture on actually new section of this course where we were starting lectures. Will several lectures on the topic off stress management and in the first section will be talking about stress management as an individual versus collective stress. Management groups risk management. So as an individual how we are able to go with stress, what kind of techniques and strategies we can use. We can learn or we already use some off them. Good someone. Some of them might be not so good if you think about coping strategies such a smoking cigarettes and having a drink after work, how good or bad they are really in helping us to cope with stress. And also we'll be talking about well in this lecture. What does it mean when you when we're talking about coping with stress as an individual, there's a scoping we stress as a unit us A. For example, family unit. So what's the difference between them anyway? Let's get down to election now and talk about it in more detail. I hope you will find it interesting and engaging us usual in one of our previous Lexus. We have discussed why some people experience dress differently from all this. And during that lecture, you have learned that our coping methods with stressful situations is an individual thing, which depends on many factors. For example, if the person experienced a similar situation before in the past, then they're more likely to be more resilient to the same stressor. They know what to expect. They had to use some coping strategy before, and this this water will be using again. Or they might avoid that strategy and find some another strategy new one more adaptable, more beneficial one. Also, we were saying, If the person has a positive outlook in life and outgoing personality, then they might see certain stressful events are small obstacles which do not affect them as much as someone else. But what if the person who is undergoing chronic stress is coping on their own? Would make difference if they cope with the same stressor as a group or a family? If the person, for example, is coping with grief and bereavement off a loved one, the my go through different stages of grief, such as denial, bargaining and acceptance. If you took my other course on psychology, of grief and bereavement, which you can find in this school. Then you would know exactly what I'm talking about. The person in grief can experience many different emotions, such as ongoing depression. The support that they received from their family and friends can make significant difference to how they feel and how the cope with loss. And indeed, research shows that support groups can make coping with stress much more bearable on that having a good quality social network can have a significant positive impact on the health and lifelong nativity, often individual. So having emotional and social support from friends and family can help an individual to become more resilient to daily stress, to cope with large stresses in a more efficient way and a plate in the physical and psychological health to be affected as much. But imagine a difference in the area where a person going through grief and bereavement and is able to cope with it by various techniques that they've used before. For example, by looking at the photos off the person who died and accepting death as a natural outcome off life or by listening to spiritual messages and talks on the Internet or by distracting themselves with reading and meditation, the family or friends on the other hands are saying that it's it must be terrible to lose someone so close that suffering is inevitable and that the person in grief should cry and go through sadness and even depression in order to come out of the grievance states. This is where we understand that support from our this is not always a good thing. If the person is coping well by themselves on their own, then other people around them can cause more harm than good. Despite of the good intentions, however, in majority of cases are so, research shows, up to date, social network and emotional support from others can help the person to cope with stress. Whether it's a daily repetitive stress or major stressors, such us moving to another location change in personal or family circumstances, losing job or going through financial hardship. Age of the person makes a significant difference to how they're able to coldly stress, too. Research shows that there might be some differences and how all the adults cope with stress in comparison to younger adults. What we know is that there are three types of coping strategies that are typically used by people, and we've been looking to this topic in more detail throughout this course. But for now, we can say that the three main types of corporate strategies are problem focused, positive, emotion focused and negative, emotion focused, scoping. And as research bite and shen, it'll shows all the isles tend to use problem for corporate strategy more than a disused. But younger adults, whereas young and middle aged to be doors use more emotional coping strategies. Problem focused strategies include actions and behaviors that are aimed at eliminating the source of stress, whereas emotional coping strategies include techniques that help to be less emotionally involved or reactive to stress. So coping with stress own individual level is based on the individual characteristics and the previous exposure to seamless stresses. Or, in other words, the more certain stressor has been experienced by the person, the more they might be psychologically equipped to deal with it. But also the age and experience, often individual, can also help them to master the own coping strategies to deal with similar situations in the future. Social and emotional support from other people can be a good thing in many instances, but can also be detrimental thing if the person is coping with the stress of well enough on the own. Just remember that even when we say about coping with stress for the majority of people and the research behind it, it doesn't mean that, for example, every old person would use problem solving strategy, whereas every younger individual will be used motion based technique. As we keep saying throughout this course, it's all based on the individual differences. And every individual will be using their own coping strategy based on the own experience and knowledge which might help or not when they face yet another stressful situation. So research shows the outcomes off the majority of people, but not necessary every individual and that's what you need to remember and no one next. Several lectures will be talking all be looking at various techniques, stress related stress, management related techniques and strategists that they used by different people, different ages, different groups so we could compare and see which work for us, which work for families on which would not. But as we keep saying, it's all down to individual differences and our previous exposure two similar stressful events. So before you go, there's another question for reflection for you. From what you have noticed in your own life, what is the difference between the coping strategies off all the people in comparison to those off younger people? Have you noticed yourself how they're able to deal with a similar situation if you take and all the person somebody from your family, for example, your grandmother, Granddad, how they would be coping with the same stressor in comparison to you or somebody really young in your family? Have a think about that. Take a few minutes moments to reflect on this question and then check out the additional resources that come with the course and then for Cito on next lecture. And we will be discussing low ability or inability to cope with stress because the research thing US inability to cope with stress in some individuals. And this is what will be discussing in our next lecture. So thank you for watching, and I will see you know next video 10. 9. Low Ability (Inability) to Cope with Stress: hello and welcome to our next lecture, where we were discussing a low ability or inability to cope with stress. And like I say that the researcher thing that that some people experience their unable to go with stress, all they have very low ability to cope with stress. Basically, they might break down. They might feel extremely stressed out they might be in bids. Us, we would say under some stressful situation on not necessary, extremely remind to given stressful situation. But anyway, we'll talk a little bit more about that so low ability or inability to cope with stress that would depend on something like health related situation all not situations, conditions, health related conditions in some individuals or they previous experiences or something to do with the personality. So anyway, let's not waste any more time and get down to a lecture Now. In our previous lectures, we were discussing that some individuals can cope with stress better than others on. This can depend on many factors such as the age, the previous experiences, the social network they exposed to the emotional support from other people and even the physical and mental health conditions, which will be discussing here, too. So what makes the person unable to deal with stress? When do they have low ability, or even inability to cope? When some people face stressful situation, they can accurately judge how the situation is going to affect them. What would be the outcome of it, whether they need to do anything about it or whether they can detach themselves emotionally from it in order to reduce the impact of stress on the body and mind other people on the other hands when face neck stressful situation can become irritable, frustrated, angry, were very upset. They may be unable to sleep or even eat. Or they make sink into depression as an example of what might be like to have low ability to cope with stress. Here's how one person describes the current state. I have difficulty doing things that are this take for granted. I do not own a miracle because I feel giving stresses me out. In this manner, I often avoid visit in France and family or scheduling doctor or dentist visits or signing up for college classes or any other extra curricular activity because off the potential for stress, I'm having difficulty getting things down at work because I feel extremely overwhelmed. I get absolutely overwhelmed if anything outside of the normal routine happens, Schedule changes work, boss schedule changes remolding in the house, someone taking my food from the fridge and so on. So another example of someone backing with the inability to handle stress comes from someone possibly younger than the previous example, because in this example, the person is talking about stress that they get in school rather than work. I have had several tests over the last couple of semesters where I've got in so stressed out. I just went blank. I don't know if this happens to anyone else, but when I'm under a lot of stress, my mind just goes blank and a low cop. I can handle any kind of stress, either. And I've had that thing where I just want to die because I feel like I can't handle the pressure of school with exams, quizzes, papers and everything else. And I feel like death is the only way out of it. I know what seasons I could always just quit school and do something else with my life, but it feels that way. A lot off the time. From these two examples, you can see what low ability or inability to cope with stress can feel like the state of being stressed and when you cannot cope, can feel is being overwhelmed not only the stressful event, but also by main little things that represent even a slightest change to the person's routine. It's not only they stop the person from what they were doing, but also they make them tow. Avoid any potential stresses in the future, which essentially means limiting the person's freedom. The person choose to avoid most of the social interactions getting a job that they might like to have but which potentially has a potential to cause stress. And from the second example, you can also see the person with low ability to cope with stress can feel depressed and even have suicidal thoughts because it feels like they cannot escape from that state. The inability to escape stress can feel that whatever the person does to minimize to reduce stress in their lives doesn't work. Nobody's advice or a technique that's supposed to help them doesn't actually help leaving the person feeling helpless and hopeless. What after law ability or inability to cope with stress runs alongside are the psychological disorders such a some exciting or depression? But we also know that poor coping skills can lead to the development off certain conditions such as anxiety, depression and post traumatic stress disorder. PTSD us We've mentioned Area US A. Research study published in the medical science journal Thesis. How they describe it Prolong stress Increases Risk of mental disorders in particularly annex I ity, neurotic disorders and depression. Too much stress can trigger PTSD, which is post traumatic stress disorder and personality disorders, and may contribute to the onset of sight courses. So, as you can see, this can be a vicious circle when lower ability to stress makes the existent condition off excited or depression wars, or even start this disorder in individuals who wants predisposed to it. And on the other hand, people who experience depression on society can have poor coping skills. And this is why, throughout this course we're looking at both coping with stress and anxiety as they often developed and run alongside each other. So before you go, there's another question for reflection for you. Ask your homework, do you thing Younger Children haven't ability to cope with stress at all. And if they do, then how do they cope? So take a couple of minutes to reflect on this question before moving norm to your next lecture. See you there. 11. 10. What People Use to Cope with Stress? : hello and welcome to our next lecture, where we discussing what people used to call with stress. Throughout this course, we have been discussing war, distress and why some people are able to cope with stress better than all this. And in these lecture, we are looking at various coping strategy is that people use when they deal with stress. For some people, this main board distracting themselves with foods and drinks race for all this. This would involve scheduling. They visit to the psychologist. How do you cope with stress on daily basis? What would you advise to your friend when they have to deal with stress? Think about it whilst listening to this lecture. So what can we say about coping strategies? When we're talking about stress and dealing with stress? You might say that everyone is dealing with stress on their own way. Some consider going outside for a cigarette as the way of coping with stressful situation. Where is the other person might take up regular meditation? Ask the coping started with daily stress. Someone else would start eating more junk food, for example. Where is for another person? Stress would mean losing the appetite entirely in psychology, we distinguish two main types of corporate strategies. Emotion and problem or solution. Coping strategies. As we have mentioned earlier in this court. A motion coping strategy means that the person is trying to reduce the negative emotions associated with stress. Such a sphere on anxiety, depression, frustration and even excitement. A motion GOP strategist may include, for example, distracting oneself without activities, talking about own experiences, writing down about all emotions in the journal, drinking alcohol or using drugs, engagement into relaxing activity like meditating, raising. Listen to through the music or using humor when talking emotion. Coping strategies are good to use when the person cannot do much about the situation. They cannot change your eliminate the source of stress, but instead they can change the perception of it. So it's not about changing the situation, but more about changing on view off that situation and, as a result, being able to cope with it better. For example, if you have to do a daily commute to work by car and it is inevitable that you get stuck in a traffic for a while and then this happens every day, then you might feel that there is not much you can do in the situation. You cannot eliminate all the cars on the road. You need the job that you go to every day. You cannot take another role to avoid all the traffic. And perhaps you. You cannot even change your working hours to change the time of your commute. In these gays, you can use emotion coping strategies. Those that can distract you will change the perception of the stressor. You might listen to some relaxing music on the way, listen to some jokes or stand up comedies on your play or radio. Or you might even start on a new language or listen to an audiobook whilst standing in a traffic. But if you can change something in the same area, for example, you can change the time of your commute and as a result, avoid most of the traffic. We'll start working from home more so you don't have to be on the road as much as you do. Or if you can change your job and find something much nearer to your home. Then you will be using problem solving strategy, which is also known as solution for strategy, problem solving or solution. Focus strategists are aimed at using practical ways of dealing. We stress, even though it might be impossible to change your illuminate, eliminate the stressor. In many cases, it might be possible to practically change or modify some aspect off that stressor, problem solving or solution. Focused strategy can be a better option for dealing with stress than emotion. Coping strategy because it is dealing with the stress of directly and in some cases can eliminate the source of stress. For. For instance, if smoking cigarettes results in persistent cough and other health related problems, then there is no point to use emotional coping strategy because the health condition will continue to be affected by smoking. Problem solving strategy would include given up smoking for good, which will result in less cough and much better health state, which what was required to achieve problem focused solutions often provide long term outcomes on this is another reason why there would be more preferred than emotion. Korpi months in some situations, such as bereavement problem focused right is you mind not be applicable, so dealing with loss and grief would require emotion coping strategy. Instead, the person would find ways to distract themselves from many negative emotions, that the experience through talking toe all this. For example, watching films or listening to podcasts, joining support groups, talking to a counselor and so one another classifications off court Coping strategies is suggested by researchers Saller and Car in 2009 where they explained that coping strategies can be decided into three major categories. Active, coping, passive coping and avoidance. What do we mean by active coping The term arxiv coping in? This study refers to the Corbyn style that is characterized by solving problems, seeking information, seeking social support, seeking professional help, changing environments blind in activities and reframing the meanings off problems. So active coping include any action behavior that can be described us proactive, the person that is actively doing something in order to cope with the stress, whether it is joining and regularly visiting some support groups or counseling, whether they're going online to research more and to understand what they're going through . Or they decided to plan the week or month in a different way. Perhaps the will schedule meetings with friends and doing more relaxation related activities during the week. The main thing to understand here is that the person realizes that they're dealing with stress, that something needs to be done about it, and they're proactively seeking what they can do about it and, of course, doing it passive. Coping, on the other hand, would include withdrawing and surrendering control over the pain. So passive coping means not taking any particular action and instead surrendering oneself to the problem off stressful environment. The person might share with artists that they have been dealing with stress for a while, and but they wouldn't seek advice or support from anyone. Instead, they would say that stress is an inevitable part of life or even the spiritual lesson, fate or karma. And they have to do whatever they do, you know. So, in essence, their corporate with a stressful situation through acceptance and surrender, instead of taking any action to change any of the factors in the situation. Avoidance is yet another recognize coping strategy that involves some action for behavior that is aimed at avoiding dealing with stress. Avoidance is a maladaptive behavior that doesn't help the person to deal with the source of stress. So the person who's using this corporate strategy is avoiding thinking about this stressful and all doing anything about this dress. People who are prone to develop in anxiety may often use avoidance to go with stress. The words such as There's no point to think about it now. I'll think about it tomorrow. I cannot think about it so I won't and behavior such as ignoring the situation late and others to deal with it, procrastinating that no talking about it now. Also avoidance related behaviors, even though at times it might be beneficial to let some time pass before dealing with this dresser. Total avoidance has more negative sides to the positive ones. Avoidance male, so allow problems to grow. Avoidance may also be frustrating to others, so habitually using avoider strategists may create conflict in relationships and meaning. My social support finally, avoidance approaches can create more exciting much of the time. Okay, so now you know that there are many coping strategies that people used to deal with. Stress asked me to say daily in Iraq emotion coping and problem solving or solution focused strategies which are focused on reducing negative emotions connected to stress and find in an actual solution that would minimize or eliminate the source of stress. This is where problem solving or solution focused mechanism is considered to be the most effective coping strategy. And there are active coping, passive coping and avoidance coping strategies where avoidance is considered to be the least effective coping mechanism off all. So in our next lecture will be discussing addictions and how they're related to coping with stress. And before you go, I would like to leave you with the recommended book, which you might find interesting and that's related to coping with stress. And it's called why Zebras Don't Get Pulses 2004 by Robert Sapolsky. Have a look, and 2004 was the latest addition when I checked out. But have a look. If there is any new one, Thank you for watching, and I will see you know a next lecture. 12. 11. Addictions & Coping with Stress: Hello and welcome to our next lecture, where we're talking about addictions on how they are related to stress stress management, coping with stress. When we're talking about the addictions, we would include anything that can be considered addictive, which means it could be cigarette smoking or smoking of any other substance. It could be taking drugs, medications that is prescribed but over use. Or it could be addictive foods and other substances and drinks. So do you feel that addictions can be a cause of stress for some people? Or do you think addictions is a helpful way off coping with stress? Do they actually help at all? Because you probably have heard that a little drink after work it's not that harmful is actually getting good for you, relaxes you or a bit of a smoking of a cigarette can just relax you and you are able to focus more on what needs to be done. Do you think that's true? It's harmful in the short term or long term. Anyway, let's get down to a lecture and we'll discuss it. Yeah, so in this lecture, we are touching on very important subject off addictions on how they're related to coping and dealing with stressful situations. You might think that people who are stress may use addictive substances in order to deal with stress, and that might be true. But consider that people who are addicted to certain substances use them as a way of dealing with pre existing conditions, such as anxiety or posttraumatic stress disorder. So what did start first addiction or stress related disorder? The truth is, we are all addicted to something, whether it is a certain food or some kind of junk forward and then healthy habits. Such a small Kiner or a healthy exercise routine drinking water or water for particular flavor, or doing some behavior such as writing, dancing, chatting or eating. This all be considerate, addictive. But when we're talking about addictions and psychology, we usually mean being addicted to certain substances, such as alcohol or drugs or anything that would involve some kind of negative outcome outcome. The stressful event or circumstance itself is not harmful. What matters is how the person appraises, interprets this dresser and how he or she copes with it. One can use reappraisals a corporate strategy, by viewing situations differently. Oh, in other words, it is no longer big deal. One can also called restraints by smoking, drinking and overeating. You may know people who cannot give up smoking or eating junk food explained that they have too much stress to deal with it in order to do that. Many people have a drink or two after they've worked on. They call it a stress reliever, and you might think, What's wrong with that? The problem starts when these drink or two becomes a regular habit, and the person is unable to stop it without some food party help, whether it is another family member, friend or professional assistance such as counseling or rehab. Research shows that when people cope with chronic a long term stress, they motivation for use and addictive substances increases, and they're more likely to turn to Arkle smoking or drug taking. Also, traumatic experiences, whether they happened in childhood or idled hood, for example, physical sexual abuse, violence being an unhappy relationship. Haven't dissatisfying job leader an increased risk of prediction. Children who have experience off parents or neglect sexual of physical abuse trauma such as parent will de wars are more likely to develop low self esteem and self confidence and an addiction to substances in their adolescence or adulthood. Why does it happen? Because high emotional stress is associated with loss of control over impulses on an ability to delay gratification. Chronic stress decreases gray matter volume in the brain region that is associated with cognitive control and stress regulation. So, in other words, we lose self control when it comes to eating, drinking or smoking when we're dealing with emotional experience or constant stress in our lives. And this is happening because our brain gets affected by those experiences directly and influence how we're able to cope with stress. Research shows that even those people who were addicted to opioid drugs at some point off their lives and successfully got off them through complex treatments can relapse when other words restart the habit. If they experience stressful events and especially if they abilities to cope with stress is low. So if the person has good coping skills and go through life without too much stress, then the risk of addiction would be very low. However, if there had traumatic experience in the past, are going through a stressful times and have low ability to cope with stress, then the chances of getting addicted to substances increases dramatically. Why so many people, as it seems, turned to alcohol as a way of coping. What alcohol does is it slows down the central nervous system. The person feels more relaxed. They inhibitions and their ability toe analyze and remember, also get reduced. And this is what makes the person gets drawn to having a drink. The more relaxed the person lease, the more they feel they're able to call with stress. This is why Arkle is widely used substance, and people from all walks off life off all ages are using it. For example, a student that have to deal with lessons and exams, a young mother that get stressed out from looking after her Children. A meal age housewife. He wants more fulfillment in your life but not able to find it. A B C man who gets chronically stressed from his war. Korea, anyone who lost a loved one and have to deal with the bereavement and so on. By the way, if you want to know more about alcohol and drug related addiction, then I would highly suggest to check out my other course, such as alcohol and drug addictions psychology, where I explain in more detail what addiction starts to the board in the mind. I own both psychological and physiological labels why people turn to substance abuse. What's the link between mental health and drug and alcohol addictions, and how successfully treating addiction amongst other interesting topics. This course you will find in this school under my name or if you cannot, like, eat it, then get in touch with me through social media through school, social media such as Facebook and I will send you the link to a course at present time. Many people also turned to Internet as another source of coping with stress, whether they're beach watching, watching movies, playing computer games or mindlessly scrolling pages of various websites off the social media pages. This also can be seen as an addiction. If the person doesn't have access to eat in it for several hours or days, then the signs of withdrawal us from any addiction can be seen. For example, the person would experience unexciting depression. They would feel euphoric if they have access to Internet. Once again, they can lose sense of time and might experience isolation spending countless hours in front of the Internet can affect a person's Perlich TVT with work and relationships With all this, Internet shopping, gambling and computer games can lead to overspending and feel the financial progress, which in turn can affect the life and relationships. Research shows that people who are prone to depression and who have poor, poor coping skills can get equally addicted to substance abuse and or excessive Internet use. And so these is what you need to know about addictions, and they link to coping re stress and in our next lecture will be talking about stress management and some techniques that you can use for yourself. Or you can share them with other people who are undergoing some stress. Thank you for Washington will see that. 13. 12. 'Breathing' in Stress Management : hello and welcome to the new section off course where we will discussing stress management techniques and that would include breathing. For example, medication will talk a little bit about sick therapy on any other techniques that you can use for yourself, your family, for your friends. Or you can recommend to your colleagues your patients. So where were you working with? Really? So in this lecture, we'll talk about breathing techniques, and you will learn something really useful for yourself, because when I was researching it, I was putting information that I use it for myself and also the information that is good for people with excited disorders that is proven to be beneficial, successful Andi. Very helpful in, for example, situations where the person experienced inside a taco, even panic attack. So let's discuss breathing techniques in this lecture. It seems that wherever you look when you searching the topic of stress management, it's all about breathing. Deep breathing exercises, meditation that is focused on breath breath, various breathing techniques that can help you relax, slow and deep breathing versus shallow breathing, and so on. Why do we focus so much on breath and breathing when we talk about stress and dealing with stress. The reason for that. This when we're stressed, our breathing changes dramatically. It becomes shallow, and we can feel that we're short of breath, which can makes us fault. I feel more nervous and anxious. Being anxious tightens the muscles that help you breathe, and this makes you start to breathe. Foster. As you get more anxious, your breathing muscles get tired. This causes even more shortness of breath and more exciting. At this point, you may panic, so shortness of breath can feel like you cannot get enough air in your lungs. Have difficulty to breathe, and you might feel that's really hard to breathe that you need to you on whether you can or cannot do that. And that's your body's way to get more air into you. You might gasp for air, and you can become very conscious off your own breath and how you breathe. You might even start worrying that you might stop breathing. These short of breast rest symptom can proceed. A company off followed an episode of nervousness on exciting fear and elevated stress, or cure out of the blue. And for no apparent reason, the shoulder breast or a symptom can range in intensity from slight to moderate to severe. It can also come in waves weight strong one moment, and it eases off the next. Why they're stress course changes in your breathing. This is because stress affect how board dysfunction. If you took my other course, such as depression counseling, diploma, you can find this at this school in school as well. Then you would learn that stress effects mania for organs, for example, The muscles get Titan. Where is the heartbeat and respiration increases? The changes in the body happens so that the person was equipped to deal with the stress. And if you've heard about fight or flight syndrome, then you'd know that during stress the body is being prepared for the fight with an aggressor or to fly away from the scene if it's too dangerous to stay in it. So the breathing pattern changes too much. That new state, which has occurred during stress. So what is possible to do when it's difficult to catch breath because the person faces stress on excited, provoking situation. When we're stressed, we tend to use chest breathing, which means that the A is going in and out of chest, and we can feel that just breathing is no that effective as it's connected to shallow breathing and where we don't get enough air in. But the other type of breathing, which is much more relaxing, is a diaphragm in breathing, and this is where the air is directed to go into into the abdomen and go out from there to for these, the person might want to place the hand on the undermanned or the belly to feel this action off, gently breathing into the belly and release in the air out of it whilst inhaling and exhaling through the nose. At some point of my life, I was queuing up for a high roller coaster, and I would feel becoming very anxious. As I was approaching my turn to sit in one of the cars, I turned to my friend and they say, Why are there from doing this to myself? I'm so scared! And he responded. Just focus on your breathing and everything else will follow. So when I sat in the car, I was focusing on my breathing and as a result I had an amazing and exciting right and that phrase focus on your breathing became my mantra every time I face an excited, provoking situation. There are some times, however, when the person is experiencing severe and exciting and unable to focus on their breath. This is when excited, can quickly turn into a full blown panic attack, which is more difficult to manage, and we will be talking about that in more detail later during this course. But what is possible to do when it's difficult to catch one's breath when the person feels that they might start crying or becoming hysterical? In this case, a Siris of several short breaths will work effectively instead of trying to get one deep inhale breath, as you would normally do when trying to focus on your breath. Here, you inhale five very short breasts instead whilst blowing one long one out. This one might not work for people going into a panic attack mode, but it's useful for the situations where you feel you're losing it. You're losing control over yourself. You might, for example, birth into two years or get into a rage. Feeling extremely angry. I find it very effective technique, and I urge you to remember it and practice it, too. But as I say, this technique is not for all anxiety and stress provoking situations for which focus on deep and slow breaths would be more effective. So the breathing method for relaxation Duren stress usually involves the following. Take a deep, slow breath in through your nose for about five or six seconds. Hold for a few seconds. Breathe out slowly through your mouth for about seven seconds. Breath out like you're whistling. Repeat 10 times. Okay, so now you know that working with breathing is essential when we're talking about techniques that reduce stress and anxiety. And also you know that there are two main breathing techniques that can reduce the anxiety built up and even reduce the chance of panic attack, either focusing on breathing whilst counting for 5 to 6 seconds on the inhale and after seven seconds on the Exhale and repeating the 10 times or by inhaling 56 short breaths and releasing one slow breath on the Exhale. So the homework for this lecture now I'm gonna leave you with try out one of those breathing methods are actually both of them, so that you knew that you can practice them at the time off. Some stressful around some stressful situation. Practice both of them a few times during the day, so it was so easy to recall. When you need it, you will see it's very effective to techniques the most effective in the hole for a surge on the inside and stress and reducing panic. So I leave it to eat. Thank you for watching and then we'll see you next video. 14. 13. Stress-Reducing Techniques: hello and welcome to our next lecture, where we looking at MAWR stress reducing techniques In this section of this course, we're looking at various techniques that can help reduce stress and anxiety to a minimum and in some cases, eliminate them entirely. As you've probably noticed by now, many of these techniques involved working with once breath. And that is for a reason. Because when we stress, though, breathing changes on this is why we need to get it under control. So to speak in this lecture will have a look at several techniques that are aimed a dealing with stress and stressful situations, so stress and anxiety are common experience for most people. In fact, 70% of adults in the U. S say they feel stress on excited daily. So now you know that in order to deal with a stressful situation, a person can use various techniques that includes breathing. Focusing on breathing can slow it down as we know when the person that stressed or anxious the breathing changes and it becomes more rapid and shallow. On the contrary, when the person that's relaxed, they breathing becomes slow and deep, so in other to achieve the state of relaxation. All you need to do is to focus on your breathing with the aim of making it more slow and deep than it is during stress. And as we say, they really this can be done by deliberately focusing on breathing and counting seconds on inhale or exhale. Alternatively, this can be done through other ways, such as regular meditation, daytime naps and regular exercising. You're probably familiar with the concept of meditation, and you might be doing it already where you might find it quite boring. If you find it, there's a boarding exercise, then perhaps you haven't tried it. Try to form of meditation that suits you. Meditation can be a simple is closing your eyes and focusing on your breath? We can involve imagery and visualization. There are many kinds of guided meditation that it's possible to find today pre recorded and even for free, a sluice available on YouTube, for example, this is where you close your eyes and fall someone else's voice that asks you to imagine various scenarios or images making them or relax during the process. The main principle with meditation is that it has to be done regularly the benefits of meditation. US research shows again in the game, for example, long term resilience to stress, which means that face in stressful situations when you engage in regular meditation, is not going to be that stressful anymore. Regular meditation makes the person, Maura Celean, to stress. They react less strongly, and the recover much foster if they have to deal with stress. Also, a regular meditation slows down breathing rate. Lower blood pressure improves the moon functioning strangely, mind related ability, such as focus and creativity, helps to notice and still negative thinking much foster and helps to give up damaging habits such as smoking and drinking alcohol much easier. So looking at all those benefits and understanding how beneficial meditation really is, long term is worth considering it in practice to secondly, a regular exercise is also proven to reduce wants three activities of stress, making the person less resilient to stressors. On anxiety provoking situations. Exercise helps to reduce cortisol, one of the stress hormones, whilst increasing, feel good hormones often known us endorphins. If you are a regular exercise or have done it in the past, then you probably remember that feeling of positive high after some good exercise in sections. Personally, I have noticed myself that when I have low or neutral mood before I start exercising, whether it is done in the GM or was a dancing or aerobic form off exercising at home or in a group session at the end of the session. I always have that silly smile when I leave, because I feel very positive and even happy at the end. Effective sizing research shows that regular exercise can lower your body's response to stress. It improves sleep, which is often disrupted by stress and anxiety, and improves your confidence. Overall, the confidence part stems from feeling better about oneself. As the body shape improves and achieving exercise goals becomes easier. Third leads a laughter and humor When the person get stressed, the last thing they want to do is to law often have fun. But research shows that finding the reasons for laughing, looking for humor in stressful situations and January looking for fun related activities is a highly beneficial way of stress management. Laughter also reduces stress hormones in the brain and releases feel good hormones such a serotonin and dopamine, which can shift the person's perspective to higher and more positive one. Listening to jokes and the radio or YouTube listening to stand up comedies and watching comedy films on regular basis. Looking for the waste and make yourself entertained and in a better mood can really make a difference to how you feel on a daily basis. Next. A listening to relaxing and soothing music on daily basis can also make the person more resilient to stress. Researchers that listening to soothing music can lower blood pressure, heart rate and exciting, whether it's about finding classical music or nature. Soothing tubes, well, something that you like and it's relaxing to you all can help you to achieve stress reduction in no time. Some people prefer more a bit curious way they feel more positive print relaxed, whereas others would listen to songs that they can sing along. As long as the songs are not sad or depressing. Whatever music the person prefers for making them feel better can work as long as it's down the regular basis. Next. Kissing, hugging and sex related activities have also been found a stress reducing any moon protecting activities. For example, hugging someone on a daily basis can actually reduce the chance of getting cold or flu flu virus as it has been reported by researchers during intimacy, hugging or cuddling the person experiencing a release of oxytocin, another feel good hormone. Researchers explained that when a person has this experience on a regular basis, this can help them to born with another person, where any conflicts can be dealt with more effectively and quickened, but also be better in interactions without. It's such a zing social group settings. And finally, try and excited relieving applications on your smartphone or a tablet. Some of this abs can teach you. There is unexcited relieving techniques, whereas artists are designed to guide you through meditation, for example, and up called anxiety Free is a self hypnosis up, which can teach the user to relax and have more peaceful thoughts. The AARP is free and was created by clinical psychologist Donald McKinnon or trying up called the Worry books, where you can record your worrisome thoughts and concerns, whereas the APP can help you to determine whether your worries are important, but controllable or not, and what you can do about them on this obstetrician nature sounds relax and sleep. Let's meditate Pacifica. Relax and rest guided meditations. Calm and breathe to relax. All aimed at teaching the user to be more mindful, have more positive thoughts and learn meditation and many of these ops entirely free. So it's easy to try it out and find the most suitable one for the individual. So I hope you found this lecture useful and interesting on perhaps some of these techniques or some of his methods for inducing stress in your life, you might be aware already, and some of them maybe I reminded to You, may be brought to your way, and this is something new that you can try. So before you go, I would like to leave you with the exercise of homework. Find the new relaxing activity that you can add to your life, for example, some kind of exercise. Or start reading a new book. Well, stop practicing new relaxation Exercise, which is breathing technique on meditation, started you hobie or join someone line group that can help you to focus on what your interest, whatever that is. And on that note, I would like to say to you, thank you for watching my videos and please do contact me if you have any questions whatsoever, I will see you in our next lecture where we'll be discussing pharmacology or medications that are suitable for anxiety for stress and anxiety disorders, Teoh. 15. 14. Medication (Pharmacology) - Part 1: So at this point off your study, you gather it much knowledge about treatments for anxiety and stress related disorders, and you know of several techniques that you can use for yourself or for recommending them to others. And in this lecture, we will continue. Our discussion related to treatments will particularly look at what kind of medication that can be prescribed. An individual suffering from anxiety disorder or stress related conditions. You might have heard of various treatments for an exciting and stress related conditions prior to taking the scores. For example, you might have heard of antidepressant medications, right anti depressants, often prescribed not only for treating depression but also treating anxiety, too. Do you know that 13% of Americans are taking antidepressant medications at present off which mostly females, and that adopted thousands and thousands off individuals who become reliant on drug to either boost the mood or to help them to be more relaxed or and less anxious? We also know that more than 60% of Americans who are currently on antidepressants have taken them for two years or longer, but 25% of those who are taking them have been doing it for over 10 years and that a rate the for antidepressant used in the U. S. Increased by almost 400% between the years of 2000 and five and 2000 and eight. Antidepressants are prescribed to individuals who exhibit signs of anxiety, stress and depression. And if you think about it, you might consider that most people experience some science of being stressed, anxious or depressed, or in some cases, all of it. But the question is when to use psychological and mind related techniques that either I taken from self help books on guys or provide better therapist and when the person asks for a medication instead of it. In many cases, antidepressants on we will be looking at different times of antidepressants in a short while may not be better than psychological techniques such a CBT or cycle analysis and TBT . It stands for, according to be hero therapy studies off adults with moderate or severe depression where the participants were taken. Either antidepressant medications or placebo pills show that about 20 to 40 out of 100 people who took a placebo have notice and improvements in the psychological state in 6 to 8 weeks and about 40 to 60 out of 100 people who took antidepressants also notice an improvement within 6 to 8 weeks. So, in other words, antidepressants work somewhat better than no medication at all. In many cases, the person can achieve the same state of less anxiety, stress and depression We psychological tools instead. So at present there are many types of medications available for the treatment of exciting. The traditional anti anxiety drugs are usually benzodiazepines. And if he took my other course and counseling Depression Diploma, which is available at this school, then you would know a bit more about medications that were talking to day for anxiety and depression. Benzer die as a points unknown. US tranquilize is and can be highly addictive, and that is why they prescribed only for short term used the types of available on the market today, for example, Xanax and Klonopin. Valium rt fun. This kind of medication works quickly on a very effective when the person needs a relief from overwhelming, exciting episode or panic attack. Within 30 minutes to an hour, the person would feel a tremendous relief asked. They slowed down their system, making the person relax physically and psychologically. The side effects of those drugs can be also severe, especially the person is taking the medication frequently or in large doses. Common side effects include drowsiness, dizziness, memory problems and difficulty in concentrating. They can experience headaches and stomach upsets, confusion and blurred vision to name a few. But because of the efficiency many people disregard, put up with the side effects. Ask the benefits from taking those drugs a much higher for them. More more than medication that is used for treating exciting depression is what known US. Assess arise, which stand for selective serotonin reuptake inhibitors, which is a very different thing from tranquilize is Look, we're talking about Alia SS. Arise did not provide an immediate relief. On the contrary, it can take up to 4 to 6 weeks for them to bring relief. So it's a more gradual but also can be taken for a long time for many months or even years . It's a cerise that are available in the market, often known as Prozac Act law. Zoloft, Paxil, Lexapro and Celexa. This kind of medication gradually reduced symptoms of general anxiety disorder, panic disorder, social anxiety disorder and poster might extras disorder, But you have to remember that they don't work for everyone, either. As we're looking at the picture earlier, many people can reduce the symptoms with psychological help on Lee. Also as a cerise have their own side effects, for example, nosy for big problems with sleeping weight gain agitation, sexual dysfunction increase waiting to name a few All of her mentioned medications here both SS arise and tranquilizers can have severe distressing withdrawal symptoms. And this is why the person needs to reduce the doors gradually before coming off them completely when they decide to do so. 16. 15. Medication (Pharmacology) - Part 2: other types of medication for anxiety can include, for example, be Spiro and beta blockers. Bruce Barone is a mild tranquilizer with less side effects than benzodiazepines, which relieve anxiety by increasing serotonin in the brain, just like SS. Arise do. But these medication doesn't work. At instance, US benzodiazepines off their Strunk allies is so the effect is a cumulative and can be experienced full in about two weeks. This medication is a better option for many people because it doesn't have too many side effects. For example, it doesn't cause memory issues and wouldn't make the person to sleeping. And it doesn't cause an addiction, as in case of a strong tranquilizers on. This is why they consider to be more suitable for people with a history of substance abuse for whom stronger tranquilizers can become the new addiction. Still, of course, there are side effects to these drugs well, for example, nausea, headaches, weight gain, constipation, upset stomach and dry mawf. This medication can be taken for no more than four weeks at the time and therefore cannot be considerate as a long term strategy for anxiety or stress reduction and the last type of medication really looking at here is called better blockers. No. One through drugs that just broke around the law on at In a Low, Better blockers are usually prescribed to people to treat high blood pressure and heart problems. But it also known as an excited reducing medication because they can relieve physical symptoms often exciting. Such a sweating, dizziness, shaky hands, rapid heart rate and trembling voice. So better blockers don't reduce the psychological symptoms off on science and four beers, but can make the person calm. But targeting the physiological symptoms of stress and anxiety. There are side effects to these mitigation to and can include, for example, dizziness, problems with sleep, fatigue and nausea, headaches, diarrhea amongst others. Finally, you might be aware that the rock nutritional supplements that the typically plant based can also be used to treat stress on Excite's related disorders. For example, Valerie and rude remedies Kim while and hopes herbal remedies. Passionflower and Mother worked to name a few. They can be also effective and have much less side effects. But still it would be always advisable to speak to someone like alternative medicine practitioner before taking them. So now you know that there are many kinds of medications that are available today on the market. You also known that all of them have some kind of side effects and that it's not definite that it's a prescribed medication will be effective for an individual. Some medications will work. Where is all this wound? And even medical researchers cannot pinpoint why some drugs won't work on certain people. Psychological methods such as juice we ran through previously, for example, breathe and exercise and medication meditation do not typically half unpleasant side effects and can be highly effective for individuals with mild and moderate on exciting stress related disorders. Well, in our next lecture will have a look at research in nutrition and stress or, in other words, which foods and drinks are considered to be. Stress. Reducing on, which are on the opposite scale, can increase anxiety and stress related symptoms. Thank you and see that 17. 16. Nutrition & 'Stress' - Part 1: Hello and welcome to our next lecture, where we will be discussing nutrition on how in the role contrition in stress management. Maybe you believe in it. Maybe you don't believe that foods can make a difference to how we feel. But you probably aware that, for example, sugar and caffeine that can spike our insulin and we can feel fidgety or nervous. Or we can experience them excited like symptoms just because of those foods, if you can call them foods. So during this lecture, we are looking at the role of nutrition, different foods and drinks and how they affect us. What can produce in us something like stress and anxiety symptoms what we can avoid. So we're in a much calmer and violence state, so you might be familiar with the concept off nutritional excellence or balanced eating. But perhaps not sure that what it means simply because there is too much information out there which contradicts itself all the time. No wonder many people get confused and not sure what is healthy and what is not anymore. But do you think that the Ross didn't died, so foods that can improve a psychological state of any individual. Do you think that there are certain foods or drinks that can reduce the symptoms off stress and anxiety? Some of you might even think that a little bit of alcohol in the evening can help reduce stress and make life more bearable. Some of you might be very interested in healthy nutrition and tried various diets to see whether they work for you or not. Let's see what research says about nutrition and its relevance to stress and anxiety. According to the Mayo Clinic, your diet cannot cure exciting, but where the this is true all know what will have a look at a bit later. So the Mayor Kleenex ace that even though there is no diet to eliminate inside your stress entirely the wrong certain foods that have common effect on the body, where is there are other foods that artists stimulants and can agitate the person and make the symptoms of anxiety wars? For example, complex carbs such as whole grain breads and cereals would help to release serotonin, which act as a common chemical for for the brain and that, for example, old mill keen one whole grain breads and whole grain cereals, foods that are reaching sugar. On the other hand, cannon balance you moods because of the ability to spike insulin in the blood and affect the whole boarding. So in order to reduce symptoms from exciting, the person needs to reduce them to bear, minimal and even better to replace them with are the natural sources off sweetness such as fruits and Berries, dried fruits like raisins, dates and so on. Making sure that the person is fully hydrated is also important when we're talking about stress and anxiety, because research shows that even mild dehydration can cause mood swings in most people. People who have a bit of alcohol toe unwind after work and decrease the levels of stress and anxiety doing disuse to themselves because research shows that the immediate effect of alcohol may be calming. But US alcohol is processed by your body, it can make your aging alcohol can also interfere with sleep. Same, we can say about caffeinated drinks, which includes D. These beverages can make the person a G nervous, irritable, anxious and, in most cases, thing to feel with a person. Sleep potters. In fact, sugar and coffee are considered to be the worst offenders in anxiety provoking situations. Vincent Pedrick, MD. And got health specialists who also works with patients and regular basis. Say's the spike and crash. Feeling off even a few teaspoons of sugar in your coffee or any other sugar feel breakfast can ramp up on exciting. Impair your ability to cope with. Even the minor stresses life throws your weight and leave you feeling lethargic and groggy . 18. 17. Nutrition & 'Stress' - Part 2: some people find that they are sensitive to certain foods, food, ingredients or chemicals and preservatives that are added to foods. It is difficult to pinpoint which chemical affect the individual, to which degree but paying attention to how off the boy. The response to different foods can help to control anxiety symptoms better. Sarah Could who's blown entry was publishing having them Post News online Shea that she was taking an anti anxiety and 90 depression medication for years and finally decided to try an alternative approach and see which foods make your exciting depression worse. Over time, she got out all fees he drinks and soldiers, more sweet treats and all fried foods, which made her condition much better. Then she discovered another offender, which is MSG monosodium glutamate, which is added to so many dishes and snacks in many countries. They affect her psychological states, where she would experience on exciting like symptoms, she says. I noticed every time I tried eating chips laden with MSG, my face would burn up, my heart would race and that would become dizzy, and then this deep fatigue would set in if MSG was making my body react this way, physically. How was it affected me emotionally? Research also shows that people with mood disorders often have poor quality diets consistent of high fat and sugar foods and very little of fruits and vegetables and take. Some studies show the Children with 80 HD and people of all ages with mood disorders can significantly improve the condition when treated with a diet that is low in sugar but high in franchises such as avocados, dark chocolate not concedes extra virgin olive oil, coconuts and coconut oil. In fact, blonde based diet, which is reaching fruits, vegetables, green seeds and nuts, is considered to be one of the best diets for managing stress and exciting. For example, greens are loaded with magnesium, which is known for its common effect on the mind and 40 whilst regulating stressors. Bones, walnuts, pumpkin seeds, flock seeds, seaweeds and chia seeds are excellent source of omega three, which acts as an anti inflammatory substances that protect the brain of a cars are a great source of tyrosine, and I mean no, I said. That works alongside of dopamine, the neurotransmitter associated with feelings of reward, pleasure and motivation. Avocados are also reaching anti inflammatory omega three fatty acids, which we mentioned earlier. Bananas are an excellent source of trip to fund wishes. Associate it with healthy balance, psychological state of mind. Fruits, vegetables and nuts are all anti inflammatory foods, and some research shows that clinical depression has been linked to inflammation in the brain. Blueberries, apples to my haters beats dark leafy greens such as kale, spinach chart and courts. Brazil nuts and walnuts are particularly good choices or front inflammatory foods. A recent study that included a whopping 620 participants on various dies, which includes only divorce, vegetarians and vegans carnivores. It's those who were eating pretty much everything. Vegetarians obviously don't eat meat and fish on. Vegans who don't consume any animal products found that the lowest on society scores were indicated by those on a plant based diet. Where is another piece of research? Split the participants, who were only voice who eating meat, fish, dairy and pretty much everything into three groups. Those who will stay on a diet that includes meat, those who would eat fish and those who would who would be rich appearance for a trial period of time. But he spends completed the survey about the moods at the beginning and the end of the study, researchers found that those who switched a plant based diet showed significant improvements in the stress levels in just two weeks. One reason off. The dramatic change is thought to be the lower dietary levels off our Ocado nick acid, which is found only in meat and is linked to brain information. In another study, the researchers studied 138 participants who were either vegetarians or only divorce and found that overall vegetarians reports significantly less negative emotions done only wars . Again, the researchers attributed whose findings to our economic acid that accumulates in the body of only wars as a result of regular meat consumption. So if you were considering to go veggie, then there are more reasons to do so, including improved physical and psychological well being in our next section of this course will be looking at least a cold you from society. Ward is an exciting and what the difference is between stress and anxiety disorder and what is generalized anxiety disorder and how it can be linked to various addictions and much more. Thank you and see, you know, a next lecture 19. 18. What do we call 'Anxiety'? : hello and welcome to our next section of this course, where we're talking a little bit more about exciting, even though we were talking about stress and science related disorders and conditions. But here in the next three lectures will be talking about is a society what this generalized on client disorder? What is the difference between stress alongside? It was the same thing. Like some people say, experience, stress or experiencing exciting on meaning, the same ready thing, the same situations. So let's talk about in this lecture. Let's talk about what is actually anxiety from psychological perspective. So what do we call anxiety? What comes to your mind when someone say's She's so anxious? Yeah, she's suffering from All Excited disorder. Have a little think about it. Do you imagine someone is shaking? Or they voice trembling when they're under anxiety talk or they cannot don't organize the awards, for example, Now would be symptoms over excited, right? What do you think they mean when they say I'm anxious? Well, according to the medical news, today on society is a general term for several disorders that cause nervousness, fear, apprehension and warring, and these disorders affect how we feel and behave and can cause physical symptoms. Mild society is vague and unsettling. While severe, excited can seriously affect day to day living, the health line explains supporting societies in the following terms on society. Easier Body's Natural Response to Stress It is a feeling off fear and apprehension about what's to come. The first day of school going to a job interview or giving a speech may cause most people to feel fearful and nervous. But if your feelings off exciting, extreme lost for longer than six months and are interfering with your life, you may have an inside to disorder. So from those definitions we see that our society is characterized by feelings of apprehension, wory, uncertainty and nervousness, an exciting and grow to that extent that it would affect individuals day today leaving. But for those who experienced mild anxiety, this state can be manageable. If these experience lost for longer than six months, then the person can be diagnosed with anxiety disorder. Excite is one of the most common emotional disorders and effects more women than men. People who suffer from anxiety disorder often experience or even the ignores with depression as well. So exciting depression often go hand in hand, so to speak. What would the person experience when the half general long scientist the health line describes the states in the full anyway and excited feels differently in different individuals. You might feel like you're standing in the middle off a crumbling building with nothing but umbrella to protect you. Or you might feel like you're holding onto merry go round, going 65 miles an hour and cannot do anything to slow it down. You might feel butterflies in your stomach or your heart might be racing. You may experience nightmares, panic or painful thoughts or memories that you cannot control. You may have a general feeling of fear and worry, or you may feel a specific place or event. So when a person experience anxiety, these are the symptoms that they typically would experience. Increased heart rate sweating, rapid breathing restlessness, increased awareness off immediate surroundings, bursts of energy, trouble concentrating and difficulty falling asleep. Anyone can feel excited some point and to some degree excited. He's a normal response and can be helpful. For example, the feeling of anxiety can keep us safe when we're going back home through a dark alley it keeps us focused on were very aware of our surroundings. A bit of fun, excited can give us some energy to when we need to complete some important project in time . Suddenly we have enough of energy and motivation to finish it by said deadline. But to march of anxiety when it goes for a long time can become harmful, unhelpful, affecting our thinking and day to day functioning. Why do some people experience on society, whereas others do not? It is difficult to pinpoint the exact cause of exciting people, especially when it becomes a disorder on well, talking about it in our in one of our next lectures. But for now, we can see that the extent to which the person experiences and exciting depends on various factors such as the physical health, their personality traits, previous life experiences, the history, funk, science related experiences in the past and possibly the genetic traits, too. So before you go, I will leave you with recommended literature for these lecture. So have a look at the book, which is called a Very short introduction, which was published in 2012 by Daniel Freeman and Jason Freeman. You might find it really useful. Informative, if you want to know a bit more about exciting. So what is the difference between stress and anxiety? Well, let's proceed to own next lecture and find out. See you there. 20. 19. The Difference between 'Stress' & 'Anxiety': hello and welcome to our next, like Jim, where we'll be talking about the difference between stress and anxiety. So did you come to any conclusion at all? What is the difference between these two terms? Do you think they're similar? Do think they mean the same thing? Or do you think that they're entirely different concepts and they shouldn't be mixed with one another? So let's find out now You know what is an exciting and what the symptoms off general on exciting, and you might be comparing it to stress response and wonder and wonder. What is the difference between the two or when stress response becomes an exciting or even excited disorder. First of all, what we need to know is that stress among scientist related responses are very similar, whether the person is reacting to a stressful situation or having on society. In both situations, the person can feel increased heartbeat, sweating, muscle tension and rapid breathing. We've been talking about stress and its symptoms throughout this course, and you know that prolong stress can lead to other physiological issues such as problems we sleep feeling of exhaustion, lack of focus and motivation, excessive overwhelming worries but the same thing we can say about in society. The experience of prolonged excited can lead to the same physical manifestations. In fact, some say that anxiety is one of the symptoms of stress. First, the fall. What we need to know is that the cause of stress is often very different from the cause for anxiety. When the person is stressed, they usually know what caused them to be stressed about. They can say, for example, that they've become unemployed or the child is not doing well in school, and it's causing them stress with an exciting. On the other hand, it can be very difficult to pinpoint what exactly is causing it shortly after the person becomes anxious above the anxiety. But the experience, if that makes sense. So instead of being aware off the course as in case of stress, the person becomes aware off the reaction which becomes the problem. In case of on society. The person would have more difficult time to cope with it, as they might be no clear cause. But there will be more focused on the experience off excited related symptoms instead, which becomes difficult to manage. Secondly, quite often the cause of anxiety is some kind of fear or phobia, for example, forbids of a social situation that I have to participate in, or a certain upcoming event, which results in feelings of panic when they're thinking about it. So in stress provoking situations, the person is more certain about what scores in them to be stressed about. And quite often they know what they can do to me. Mice that stress, or at least they aware off some options with exciting on, especially with cases of phobias. The person wants to avoid anything that gives that gives them those feelings of being afraid. They want to avoid an excited, provoking situations, such as going somewhere where they would encounter. Many people were standing somewhere really high or going into a forest where they can encounter spiders or snakes. So even though anxiety and stress often used to describe similar feelings in reality, there they are two different experiences. The stress we experience in our day to day lives is associated with frustration and nervousness, where excited often calms from a place of fear, a niece and worry fairly. Another difference is that exciting loss, even when a stressor is gone. Stress can come from any situation or thought that makes you feel frustrated, angry, nervous or even hunters. War This stressful to one person is not necessarily stressful to another. Excite is a feeling off, a pretension alone or fear, and is almost always accompanied by feelings off impending doom. The source off these uneasiness is not always known or recognised, which can add to the distress you feel. So when a person is cold, bring with a stressful situation. They're seeking the ends, all the situation or, in other words, the wounds that the stress is gone or a stressful situation ended, after which they would feel a relief. And it will be able to continue with their life with an excited, provoking scenario is not easy to identify the exact stressor. And even if a stressful situation is no longer there, the person may still feel apprehensive, feeling unease and worry without the obvious cause. It is normal to feel stressed or anxious about something that causes psychological pressure on us, and it can be helpful, especially if we in some kind of dangerous situation, whether it is a threat to our health work, family, career and so one. These conditions can provide us with a clearer thinking and a burst of energy for a short while so we could prevent those dangers coming to a lice and harming us in any way. But for some people, those conditions, stress and anxiety can feel overwhelming and beyond the control to manage them. They might last for much longer than it's needed and interfere with day to day leaving. Also, they can believe toe other psychological disorders such as depression, which over time becomes more difficult to manage. So I hope you enjoy this lecture to, and you found out something interesting about X I ity and the difference between stress and anxiety. And you can tell me now what is the difference between this, too? So in the next lecture, we'll talk about when the society becomes excited disorder. What is the difference when the person say, I'm anxious? I feel so anxious about certain situations, and when a person sakes, I suffer? Why Experience excited disorder, generalized anxiety disorder? What would be the difference between the two when when a person could be diagnosed with anxiety disorder? This is what we'll be talking in our next lecture. So thank you for watching, and I will see their 21. 20. When does 'Anxiety' become an 'Anxiety Disorder'? : throughout this course, we have been discussing the topics off stress and anxiety, and they affect our mind and boarding. And we've been also saying that experiencing stress and anxiety is normal for most people. Where some people get affected by those conditions to the degree that requires professional assistance, whether it is a drug prescription or a psychological treatment. And this lecture, we're discussing the transition from normal or typical anxious response to very situations to an actual anxiety disorder. The name of this lecture is when does excited becomes an X I ity disorder? And perhaps you can answer this question yourself. What do you think when the person can be diagnosed with and excited disorder and when it should be treated us Justin anxious response to a certain situation and move on with life after that? Well, the first answer becomes old views from From the question right. The first difference between exciting an anxiety disorder is in how long it lost. Even though we were saying previously, the society lost longer than a stress related response. Excited, his order is something that can never really go away. A person with an excited disorder can experience in society most days, every day or even multiple times a day. The second difference is very relevant to the 1st 1 with normal unexcited response. If we can say that the experience itself is something that anyone can call with fairly well , it comes and goes because somebody has provoked it with an excited disorder, the experiences more intense, that is felt that is out of control. It never really goes away. It's a rational, and it affects the individual day today, leaving avoidance, behaviour, insistent wory and concentration and memory problems may all stand from problem exciting. These symptoms may be so intense that they can cause family work and social difficulties so more intense and longer lasting. There are the two primary differences between typical anxiety or times. We would just call it stress and anxiety disorder. Thirdly, it's out of proportion, which means that the personal who has excited disorder would react of a stressor in a big way, making it out of proportion. It is about having severe anxiety response to the things that shouldn't be a big deal. Fourthly, people with excited his order would worry about everything, whereas in normal excited response, the Warri would be centered around a student situation. People with excited disorder can be described us warring about everything all the time. Next, it's about the inability to take it under control in a normal, anxiety provoking situation. Most people I able to get on society under control, for example, by reassuring themselves watching the thoughts using mindfulness techniques and so one a person with an excited disorder have much more difficulty to control their responses. It is very difficult for them to get into a relaxation malt to keep calm or to reassure themselves and get the war is under control. And finally, that would involve other concurrent symptoms. A person with a typical excited response would experience symptoms that are related to anxiety, such as difficult to concentrating, mind tracing a surge of energy, rush of adrenaline. And so one. A person with an excited disorder would experience other symptoms to, for example, sweating, lightheadedness and dizziness, heart pounding headaches and nausea. So now we've gone through the differences between them excited responses and those related to actual anxiety disorder. As we've said, it's mainly about the severity and intensity of the symptoms and the ability to manage and control on responses, thoughts and behavior. Now let's get a closer look at various types, often excited disorders, starting with junior license. I d disorder in our next lecture. Thank you for washing. And I will see you in our next video. 22. 21. Generalised Anxiety Disorder (GAD): Hello and welcome to the new section off our course, where we're talking about various types off and anxiety disorders, for example, generalized anxiety disorder, social anxiety, panic disorder and addictions and how they relate to anxiety disorders. So in this lecture, we're looking at generalized anxiety disorder. What's the signs and symptoms, how it gets diagnosed and get treated. So throughout our previous legis, we've been talking a great deal about Excite and its symptoms. So now you know that the society can run the different levels for someone. This would involve getting unfocused and stressed. For someone else, the experience would be accompanied by headaches, dizziness and the feeling that they might pass out as they can't get the emotions under control. Generalized anxiety disorder is a more general concept, even though it's a medical diagnosis in itself that has symptoms and recommended treatment . As we've been saying throughout the last lecture, some people would be unable to call with experience of society feeling overwhelmed and where they day today, life would be affected. Generalized anxiety disorder is not focused on something specific, such as anxiety that accused in social situations or excited, that grows into a panic attack. Although many people with generalized anxiety disorder do experience panic attacks to get diagnosed with generalized anxiety disorder, the person needs to experience excessive anxiety and worry, which is apprehensive expectation. Securing more days than not for it least six months about the number of events or activities such as work or school performance, the symptoms they're taking into account, and they should be at least free off the following six symptoms include age nous or restlessness. Tiring, easily more fatigued, being more fatigued than usual, having impaired concentration, all feeling as though the mind goes blank. You might feel irritable, which may and my no babes air observable to office there might hide it inside. Not this story show to all this. They would feel increased muscle aches or soreness and, like Hussein in our previous lectures, difficult to sleeping due to trouble, falling asleep or staying asleep. It could be restlessness at night or unsatisfying sleep. For a Nadal, they should be at least three of the symptoms present and which are experience frequently, with some symptoms securing on most days for a child. Only one of those symptoms would be required for diagnosis. Additionally, the anxiety worry is not specifically about having a panic attack. The panic attacks can acu within a personal with generalized anxiety disorder being embarrassed in public, as in social phobia being contaminated. Obsessive compulsive disorder being away from home, a close relatives as in separation anxiety disorder. Gaining weight on the wrecks in your Rosa. Having multiple physical complaints, causing so much ization disorder or having a serious illness, as in hyper quandary asses and the exciting worried. Another cure exclusively during post traumatic stress disorder. To get the most updated information on diagnoses and symptom ontology always look into the lead. In addition, latest edition off Dear Sam. Your same stands for the Diagnostic and Statistical Manual of mental disorders, and the latest addition currently is designed. Five. A person with a diagnosis off generalized anxiety disorder can also experience certain physical symptoms, as we've mentioned before. For example, nausea, severe heart palpitations, diarrhea and so on. The combination of psychological and physical symptoms is more defective. Persons are the areas of life. For example, they work and productivity their relationships with family and friends. The social life, the health and self care. Excited symptoms do not just belong to generalized anxiety disorder, though you can find them society symptoms when you read about other disorders such as eating disorders, mood and cognitive disorders. In other words, symptoms and disorders overlap. And this is why, during the initial assessment, the clinician needs to take time and understand their symptom, a theology of the patient and rule out other disorders such a successive compulsive disorder, panic disorder or social anxiety disorder. What causes generalized anxiety disorder? The researchers cannot been point to one single course and instead looking at combination of various factors that contribute to his disorder. For example, genetic predisposition, life experiences, social and cultural backgrounds. Experiences off are the family members and so one. For example, researchers found that we can have genetic markers that make us vulnerable to develop in generalized anxiety disorder at some point. But as with any genetic predisposition, it's not 100% that we would develop it. It just were predisposed to having it. If other conditions are right and other conditions could be environmental, for example, growing up at the lower level off social economic status, having the parents or other fields degree relative with some type of mood disorder. Also, it is known that women are more likely developing society than males and finally, experiences of trauma in childhood, such as emotional of physical abuse, divorce of parents, isolation and loneliness. The death of someone close. All these can make the person more vulnerable to this disorder. In idols, problems can come from loan term stress, for example, from work or from K given responsibilities. Getting stuck in densities. Find a relationship, plus an additional reliance on multiple coffees a day or energy drinks can also lead to the development of anxiety disorder. Is it possible to prevent it, though in most people that answer would be yes, knowing the healthy ways to bring yourself to relax ation, for example, through reading books. Meditating, exercising, walking in nature. All these irregular and not on occasional basis, abstaining from stimulating drinks and junk foods. Having social links, family and friends who support you, learning techniques that can help it to manage stressful situations. Seen a psychologist was like a therapist on occasional basis. When a society is becoming more difficult to manage, engaging in self development through books and classes, all this can significantly minimise the risk of getting the anxiety disorder So before you go, I'll leave you with a bit of homework. Here is a questions for reflection for you. As you know. According to research studies, more women than men get their ignore most with generalized excited hizzoner. Why do you think, is that do women tend to experience an exciting, more frequently than man? Why? Well, I leave you to ponder on these questions, and I will see you in our next lecture, where we'll be discussing social anxiety disorder, all social phobia. See you there. 23. 22. Social Anxiety Disorder (Social Phobia): hello and welcome to our next lecture and in this lecture will be talking about a lot of type off excited disorders, which is called social phobia, old social anxiety disorder. So this is all about social settings, about interaction with others and having a fear over it. So let's discuss this topic in more detail, as we've been saying throughout our previous lectures, often on society is a response to something known specific because they worry continues long after the stressors is gone. It may have started with something specific, but shortly after he becomes known specific where the person is feeling anxious but cannot give clear explanations about what was causing it anymore. According to social excited cessation, social on Excited disorder, social phobia is the food largest mental health care problems in the world today. The latest government epidemiological data shows social exciting effects about 7% of population of any given time. So, as you can see, social exciting is a very common phenomenon, not falling far behind after other most common disorders, such as depression. When you think that affect 7% population at any given time, remember that this means we're talking about thousands off people in each and every country that have to call with this disorder on daily or almost daily basis. So what is social? Four Bill Social Anxiety disorder. The Social Anxiety Association explains this in the following terms. Social Excite E East. The fear off social situations that involve interaction with other people. You could say social anxiety east the fear and excited of being negatively judged and evaluated by other people. It is a pervasive disorder and causes an exciting fear in most all areas off a person's life. It is crawling because it doesn't go away on its own. So having social excited disorder means being severely affected by social situations and interactions with other people being afraid of certain directions and avoiding social situations whenever possible. You can imagine how much it would impact someone's life if they try to avoid social in directions on a constant basis. That means that the social life is affected first and foremost, and the person may not have that many friends with directions. They would quickly become introverted and may often feel lonely. They work. Life of Korea can be affected, too, as it can be difficult to be heard by on this, When you don't want to speak in front of other people, make presentations to deliver speeches. So in essence, it would limit career choices to a large extent, not placing the person to develop professionally and perhaps financially social phobia can effect the person's well being and health, especially if they have to deliver representations, for example, during their studies in college, where it happens often. And this disorder can also affect the personal and intimate relationships as meeting another person, they usually requires to come out and socialize, even if it's done through online dating. Still, the person needs to go out and meet another person, which is often a problem for people coping with social phobia. The paradoxical thing is that even from our description, we might think that people were social phobia would be those who who we would describe us shy, withdrawn and quiet. Who's not that interested in forming new relationships with others as they accepted the comfort zone and frequent solitude with hope is that involved Onley themselves rather than all the people unless it includes people online who they don't have to meet in person? We would also think that these people might even appear unfriendly or nervous when we meet them. In reality, individuals with social phobia would love to make new friends, participate in social activities and be included in social and directions. But social forebear, social excited disorder is what's holding them back. So what are the symptoms of social anxiety disorder? Well, first of all, would be sweating, blushing and trembling when they have to perform in front of others, we direct with them. They would experience rapid heartbeats where mind goes blank, possibly feeling nauseous. They would have a little eye contact, soft, a quiet voice and rigid posture. Feeling scared when thinking of interacting with Artists find communication with others difficult feeling, afraid of being teased or becoming the center of attention, feeling very self conscious and from the fathers, especially people that haven't met before, feeling afraid of being judged by others, infrequently avoiding places with large groups and social encounters. So how easily diagnosis of social exciting mate? First of all, what is needed east the evaluation of the person's current mental and physical health to see if they have any other concurrent disorders that contribute the symptoms often exciting and This would include any medication that they might be currently taken as well. Secondly, this would involve a discussion off all the symptoms experienced by the person, how often they occur, how significant down and how they affect a person's life. Next, the doctor might ask, describe and review very situations that may or may not make the person anxious. And then afterwards, the doctor would use the DEA some criteria for social excited disorder to actually make the diagnosis and to prescribe the treatment. The criteria for social excited disorder includes persistent, intense fear or anxiety about specific social situations, because the person believes that they might be judged embarrassed or humiliated. Avoiders off off, excited, producing social situations where enduring them with intense fear or exciting, excessive excited. This out of proportion to the situation. Excited distress that interferes with a daily living fear on excited. It's not better explained by medical condition mitigation of substance abuse. So if the person's symptoms feet to this criteria, the diagnosis can be made and the treatment would be suggested. The treatment would often include medications such as SS arise, selective serotonin reuptake inhibitors that we've discussed daily antidepressants or antianxiety medications and psychotherapy, the exact horses of social anxieties unknown. And researchers suggest that social phobia can be passed on through genes. Genetic inheritance. This could be also be caused by certain brain functioning, such as overactive amygdala by the person's environment or, in other words, social phobic and reformed after inexperience off unpleasant or embarrassing social situation. But the person's temperament all by the physical appearance that draws attention, for example, disability or illness that caused physical symptoms. Such a shaky hands, slurred speech or facial disfigurement. Okay, now you know what is social excited disorder and how it gets diagnosed and trace its next. We'll have a look at panic disorder. It's symptoms, diagnosis and the treatments. Thank you for watching, and I will see you there. 24. 23. Panic Disorder: Hello and welcome to our next lecture, where we will be discussing the food type of society, which is called panic disorder. It's symptoms and signs how it gets treated, how it gets diagnosed before, will proceed to addictions and how they relate to excited disorders. So what? His panic disorder? Maybe you're wear off what panic attack is. Maybe you've experienced that yourself or know somebody who experience that. I've certainly seen individuals and help individuals who were going through a panic attack . So what expanding disorder that So let's get down to election. How so Before we go into how the diagnosis is made for the panic desire, let's have a look at what panic attack is as panic disorder means experiencing spontaneous panic attacks According to the Exciting and Depression Association of America, panic attack is the abrupt onset of intense fear or discomfort that reaches a peak within minutes and includes at least four off the following symptoms. Palpitations, pounding heart accelerated heart rate, sweeting traveling, trembling or shaking sensations off shortness of breath or smaller ring. Feelings of choking chest pain off or discomfort, nausea, abdominal distress, feeling DZ and steady, lightheaded or faint, almost fainting chills or heat sensations on the boarding, but as thes e er, which means numbness or tingling sensations over the pudding. Or D personalization, which means being detached from oneself. Fear off losing control or going crazy and feel off dying. Of course, the person doesn't have to experience all of those symptoms at once. In fact, there might be only four or fewer symptoms, though powerful enough, and this is what would be called limited symptom panic attacks. You might realize that the symptoms of panic attack it similar to the symptoms of an actual exciting. We can even say anxiety it, doc. But what differentiate one from another is the intensity and duration of experience. Panic attacks typically reaching the peak level off intensity in 10 minutes or less, and they begin to subside due to the intensity of the symptoms and the tendency to mimic those of heart disease, thyroid problems, breathing disorders and and other illnesses. People with finding disorder often make many visas to emergency rooms or doctor's offices convenience that they have a life threatening issue. So when a person is having a panic attack, Hugh she might think that there have been serious heart problems like heart attack, they often call ambulance or go to hospital emergency room. The symptoms of a panic attacks are very similar to the symptoms off so many serious health complications, so it's easy enough to get confused about it. For anyone, the main thing to remember is that panic attack peaks and then subsides in several minutes , sometimes around half a Knauer. From what I observed myself when I was working in mental health settings. Panic. A tops can be very sudden and can start when a person in the calm state or anxious state, even though panic disorder is an experience off, recommend panic attacks. An occasional panic attack doesn't mean that the person has panic disorder. A person may have excited disorder, social anxiety disorder or even obsessive compulsive disorder and the experience of a sudden panic attack. We also know that panic attacks extremely unpleasant and can be very frightening. As a result, people who experience repeated panic attacks often become very war ead about having another attack and may make change to the lifestyle sauce to avoid having panic attacks. For example, avoiding exercise source to keep the heart rate low or avoiding certain places, according to the Diagnostic and Statistical Manual of Mental Disorders, which is Theus, MDs and five the current one. In order to be diagnosed with panic disorder, the person needs to experience frequent and expanded panic attacks, and early in this lecture were already describe the symptoms of panic disorder on. At least one of the attacks has been following by one month or more off ongoing worry about having another talk. The person would be leaving in the state of fear that they cannot manage panic attack when it happens again that, for example, they would lose control, have a heart suck when it happens or they will go crazy. And there will be avoiding situations that they think and course panic attacks. Finally, it is assumed that the panic attacks are not caused by any medical or mental health condition. Such a social phobia, obsessive compulsive disorder, even if the person has not been diagnosed with panic disorder, but having occasional panic attacks there would still benefit from the treatment. It is known that if panic attacks are left untreated, they can become more frequent and grow into an actual panic disorder or phobia. The main treatment for panic disorder is a combination of psychotherapy and medications, which can help reduce the intensity and frequency off panic attacks and improve the person's functioning in daily life. The type of prescribed medication for panic disorder can include, for example, selective serotonin reuptake inhibitors, which we mentioned before as a cerise we cheese, a type of antidepressants. All this could be another type of antidepressant known as serotonin and norepinephrine reuptake inhibitors s and their eyes, or benzodiazepines, which were also mentioned on which are known more sedatives or central nervous system depressants, but which are also known to cause addiction and serious side effects if they're combined with other medications, So this kind of medication would prescribed only a short term basis. So what do we know about addictions that are related toe excited disorder that are related to anxiety disorders? This water will be talking in our next lecture. Thank you for watching. I'll see you there 25. 24. Addictions & Anxiety Disorders : hello and welcome to our next lecture, where we will be discussing addictions and how they relate to excited disorders. So some people with excited disorders might use some addictive substances as a way of coping with the unexcited users with the symptoms of it, whereas other people might be addicted to certain substances and then they might develop anxiety disorders or some other psychological disorders as a result of substance abuse. So which one of those do you think happened? Which one of those does happen more frequently than the other? So listen to this lecture and find out. Previously during this course we've been talking about addictions us a way of coping with stress. So now you have some knowledge about addictions and their relation to mental health in general. So in this lecture, we're continuing with this topic. We're looking at addictions and their relation to an excited disorders. But before we started with this lecture, I want you to think about what you know about addictions and what would be your assumptions about this topic in relation to anxiety disorders. So do you think that people with anxiety disorders are more likely to become addicted to certain substances. Or perhaps there is no relation between excite. These orders and addictions at all, as we say daily during this course on Excited Disorder, is one of the most common mental health issues that gets diagnosed by mental health professionals today, according to a study published in the Psychiatric Times. During a lifetime on Excited, his orders are likely to a que in approximately 28.8% of population, which is a almost third of population addictions or, in other words, substance use disorders, a cure in about 14.6% of the population. As you can imagine, in some countries, these figures can be lower and in others can be higher. For example, in countries where alcohol is prohibited due to religious reasons and where mental health issues are still considerate or something shameful, the official figures might be much lower. But this doesn't mean that the excited disorders are not experienced by people living there as much as they are in the Western world. It's just often people expected to cope with mental health issues to the best ability, instead of going to six and professional help. More studies, however, come from the Western countries and the US, and this is why you get the picture mainly based on the population from those countries. So researchers that both addictions or substance use disorder and an excited disorders are very common and also that they can co exist and many people. For example, the American Addiction Centers explains that in an effort to cope with a symptoms, it's not uncommon for people with an excited his older students use alcohol or drugs. In fact, the National Institute on Drug Abuse estimates that individuals with anxiety are twice as likely to suffer from substance abuse. Asked the general population. And that's alcohol and drug use can war. Seuin, the psychological and physical, seemed himself on society, reinforcing the need to use more off those substances in order to function normally. The result is a cycle of substance abuse that can lead to chemical dependence and addictions. So excited disorders and addictions co exist in many cases. And this often happens because one of the coping strategies for stress and anxiety, as we were saying earlier in this course, is using a substance that can be highly addictive. For example, if a person feels anxious or nervous. For some reason, the can reach out for a cigarette or an alcoholic drink just to calm the nerves and to balance the state. Other people would re child for drugs such as anti anxiety medication, which would be OK if it's taken in accordance to the prescription, but in some cases until exciting medications, including tranquilizers, get over used or abused, which lead to unhealthy Potter's off addictive behavior. Joseph Trunk L. M. D. Writes in his article in the Psychology today that in many cases, for example, self medication begins with a few drinks and few been they as a Bynes and a cigarette. What is happening in the brain is the building of receptors that have to be field with alcohol or drugs to achieve a calm state. So tolerance develops, and one needs more and more alcohol or benzodiazepines or nicotine to calm the individual as more and more receptors built in the brain. More drugs, alcohol and nicotine is needed to bring the person to a state of calm. So from these description, you can see how addiction can start and form in any individual who is coping with the symptoms off anxiety disorder The more person ingests an addictive substance, the more their brain get used to it as something that is calming and soothing in times of stress or anxiety. That and this is how more receptors form in the brain, which which in turn asking for more off the same substance and sold. These creates a vicious circle that's the American addiction centers explain. The relationship between anxiety and addiction is complex. For example, some studies have shown that while on society rarely comes before addiction, it often comes after making. It seems that anxiety is often a symptom of the substance use disorder rather than a true korcula and disorder. On the other hand, someone excited is orders are strongly correlated with substance abuse. For example, general anxiety disorder has been shown to correspond with individuals having a higher number of addiction diagnosis. So as you can see, it's not always an addiction serves as a method of coping with an excited disorder. On the contrary, in many cases, a person has a substance addiction and later on the experience, symptoms of anxiety. And then they develop on excited disorder. But in many cases, off general excited disorder, substance abuse is a way of coping with anxiety. What we know now is that alcohol or drugs can temporarily relieve the symptoms of anxiety and panic disorder. But long term use off the substances can only make the condition wars as they intensify the symptoms of anxiety. So using Arkle cigarettes over using or abusing drugs whether they prescribed to illegal can provide quick fix but make mothers wars and a long term and long term can be literally . Within 23 days, for example, drinking alcohol can make the emotions less strong and more bearable. We even blunt them, too, to some degree. But if the person that's using these a way of coping for several days or weeks, then they develop depression and even lower ability to cope with those emotions. Also, we know that misuse of alcohol or drugs can cause neurological changes in the brain, which can trigger or intensify anxiety symptoms, according to a study published in the Behavior Research in Therapy, Alcoholism accusing 10 to 40% of people or who have panic disorder and the 10 to 20% of individuals we've panic disorder struggle with substance abuse, treating substance abuse, and I'm excited disorder should be done at the same time. In these cases, the person receives dual diagnosis, and the treatment path is not easy, as there is a core dependency between those two disorders. So the person needs to learn to restore the inner balance in order to break addiction and regain and ability to cope with symptoms of anxiety. Additionally, we know that people who struggle with anxiety often have other mental disorder, such as depression, which makes the treatment even more complex. So, as we were saying alien, this course, a combination off therapy and medication would be essential here because off these heightened risk of relapse to substance abuse, it's important to provide integrated treatment of both anxiety and the substance use disorder. The first step is to provide medically managed and supervised it talks. This is especially important for people who are using benzos or alcohol, as withdrawal from those substances can be dangerous. In addition, medical assisted talks integrated with support for excited symptoms, can ensure that the temptation to return to substance use is minimized and manage throughout the process. So did talks, counseling or psychological therapy such as CBT group therapy, such as 12 step program and some prescribed medications such as antidepressants and anti anxiety medication would be included in the treatment, and the treatment can lost from several weeks to several months. So this is what you need to know about unexcited disorders and addictions, and in our next lecture will start on the new section, which called, which is called Coping with an Exciting where we will be looking at different treatment options in more detail. Thank you for watching, and I will see that. 26. 25. Psychotherapy for Anxiety : hello and welcome to our next lecture. Actually, new section off this course where we'll be talking about various treatments for anxiety disorders will be looking at treatments such a scalding to be hero therapy and psychotherapy and, of course, medications and something alternative or something new. I guess something like mindfulness, even though a lot of people would agree would argue with me saying that it's not that new and it's true it's not that new but as a treatment which is recognized by National Health services, is fairly new treatment. So and that's what interesting one. And I hope you will really enjoy it as much as I was enjoying researching it and writing about it for you so anywhere. Let's get down to this lecture. No, and let's start with the topic off. Sacre therapy for anxiety watered involves waters. Psychotherapy off full, exciting. What do we mean when we say that? So let's start this lecture with some interesting or thought provoking statistics. According to the National Institute of Mental Health each year, roughly 19 million adults within the United States experience excited his orders, which include obsessive compulsive disorder, pining disorder, post traumatic stress disorder, generalized anxiety disorder, social alongside to disorder, social phobia and specific phobias such as fear off the outdoors, which which is called agoraphobia, or confined spaces, which is claustrophobia amongst many others. Even though you know from this course that anxiety is one of the most common psychological disorders experience but millions of people, it is always good to be reminded about it. With some statistics, 19 million adults are diagnosed with various kinds of anxiety disorders each year in the U . S. Alone and in the U. K, 6 to 8 million people are diagnosed with anxiety, and many are with both anxiety and depression. Until exciting antidepressant medications are prescribed and sold every minute in both countries, and millions of people sign up for counselling and psychotherapy by now, you're probably very familiar with the concept of psychotherapy. Basically, second therapy is a form of psychological treatment, which involves a therapeutic interaction between a trained professional and the client. A sick therapies could be someone who has undergone training in psychology or counseling and who does know, prescribe any medication in a way that psychiatrist or medical professionals professionals do the wrong. Many types of psychotherapy, many approaches to psychotherapy available. And perhaps you have heard about some of them. For example, cognitive behavioral therapy that we mentioned throughout this course psycho analysis, humanistic therapy get stalled and existential therapy and most many others for the treatment Off on Excited, you might come across several approaches that are commonly and successfully used. CBT is one of the well known and widely used for the treatment of anxiety, and we will be discussing this type of therapy now next lecture, but also psychodynamic therapy into personal therapy. Rational motive be hero Therapy and exposure therapy are also success successfully used for both anxiety and depression disorders. And in many instances, a therapist would use blended or integrity if approach, which is basically a combination of various techniques and approaches that are tailored to each individual based on the personal characteristics, the nature of the disorder, the symptoms and the challenges that they have to deal with. So when we say psychotherapy for society, we often use it as a general term, meaning some kind of psychological treatment, which would involve talking therapy and using several psychological tools and techniques that would help the client to deal with anxiety provoking thoughts, emotions and behavior. Also, psychotherapy can help the client to understand I and identify the client's life problems, and situations that contribute to the disorder in order to change them will adapt to them by changing thoughts and behavior. Psychotherapy can also help the gliding to regain a sense of control and pleasuring life and to teach the client coping techniques and problem solving strategies, particularly when it comes to excited, provoking situations. Psychotherapy sessions can be provided on individual basis, working face to face over the Internet or telephone with a client, or they can be provided to couples, families and groups. Group there became involved discussions psycho information related to an exciting and coping with anxiety exercises and activities. Listening to the invited speakers, such as clinical psychologist, mental health, new assistant psychiatrists therapy that involves couples and families, has its own up sites and downsides in the treatment of anxiety disorders. On one hand of the person might be better off when they're having want one session with a therapist, where they can open up and be honest about the experiences off mental health disorder. But on the other hand, family can provide more support and understanding to the person with excited, his order done when they have to call mainly on their own. As we were saying, there are many types of psychotherapy available to individuals with excited disorders these days. For example, psychodynamic therapy that is based on assumption that the client has psychological problems. That's them from them. From the childhood experiences through talking about those experiences and understand in them and how they affect the clients. Present decline might be able to move on and cope with the present issues in a very effective way. Many of the present issues can be significantly reduced or even disappear wants the childhood issues has Bean dealt with. And, as you can imagine, this kind of therapy can go on for months or even years. Another type of psychotherapy that is effective in the treatment on exciting related problems is the there electrical behavior therapy DBT. For short DBT helps the client to learn to deal with the stress is the typically lead to anxiety in a very effective way, and DBT teaches the client that in order to change certain things, first of all, they need to be accepted as they are, and only then that can be changed to something that would benefit the client. Mindfulness is a big part of Deputy, where the client learns to practise mindfulness in the in the everyday life and particularly in the anxiety provoking situations. If Deputy sounds interesting to you, then check out my other course that is available in the school, which is called Deputy. If you can't find it, let me know and I'll send more information and the link to the course to you. The course is very interesting, a bit of self promotion here on these, one of my more successful courses that I created to people like you who is interested in helping people in psychology and therapy, the next type of psychotherapy that it's used for excited disorders. E CBT, which is Corbyn to the hero therapy. And we'll talk about it in detail during our next lecture. So let's proceed to all next video now and learn about this widely known therapeutic approach for excited disorders. Thank you for watching, and I'll see you there 27. 26. Cognitive Behavioural Therapy (DBT) for Anxiety : Hello and welcome to our next lecture, where we discussing according to be hero therapy or CBT for short and how we can be applied to honor to the treatment off excited disorders on. Maybe you've heard about CBT or a Z. Maybe you took one of my courses at the school, which is which is all about CBT 1/2 1 course, which is Conteh Behavioral Therapy for Eating Disorders. How where we look at first in detail. Wardeh CBT how it can be applied to different disorders and then we'll look more into actually eating disorders and how they apply to each other. So let's start these lecture with with the definition activity and what is Sabeti one we say going to be hell therapy. What we mean by that according to be Hero Therapy East, the most widely used very before excited disorders, CBT addresses negative potters and distortions in the way we look at the world and ourselves. As the name suggests. This involves two main components. Cognitive cognitive therapy examines how negative thoughts or ignitions contributor Anxiety Behavior Therapy examines how you behave and react in situations that trigger anxiety. So CBT is a therapeutic approach that is very common in today's therapy practice. It is used for many psychological disorders such as anger management, eating disorders, PTSD are the stress related disorders and, of course, all types of fun. Exciting from these definition, we see that CBT has two elements in itself. The cognitive part, which looks at the person's thinking patterns that are unhelpful and contributes to the experience of anxiety and behavioral part, which examines the client's behavior in very situations that lead to the experience of anxiety. Some therapists, however, are that there is 1/3 element to this equation, and that's the emotional part. Emotions and thoughts are interconnected in the same way as behavior and thinking patterns . If our thoughts change, so does our behavior. But also our emotions would be different, too. So some CBT techniques are aimed at changing the emotional responses in order to make them more manageable and call. Just imagine how your emotions would change. If, from your calm states you become anxious, they might be become more unsettled, making you unable to focus, making you more irritable, fearful. So if you focus and changing those emotions instead of thoughts of behavior making them more calm and peaceful. Then, as you can imagine, your thoughts would change, too. Interestingly, neuroscience tells us that our emotions precede our thoughts, so we experience emotions first. Then some thoughts follow the those emotions and not the other way around. And in many instances it will be more useful to focus more on emotions, bring them under control and making them all peaceful through various techniques and then the thinking partners and your behavior would also start changing. In response to that, however, more civility techniques are aimed a change changing our thinking province, which lead to the change in emotions and behaviour. But this works too. What we know is that CBT is very effective treatment, and there are many research studies have bean done by now to demonstrate this. This is because, unlike until exciting medications that treat the symptoms therapy works of with whole feature helping the person to understand the unlined causes off worries and fears and teaching them to see the situation from a different, less frightening perspective, teaching them to develop better corporate strategists and new relaxation techniques that are so essential when dealing with an exciting the basic premise of CBT is that our thoughts, not external events, affect the way we feel in other words, is not a situation you're in. The determines how you feel, but your perception off the situation. Imagine a sin area where different kinds of thinking can happen, and the thinking is what would determine how we feel about the situation. You are the holiday resorts, and your friend invites you to go for a swim with them. Thought number one would go like this. They sounds like fun. I enjoyed being in the water, especially in the sunny day their water is so inviting to, so you will feel emotions such as happy and excited. Food number two can can run like these. The water will be probably called and it looks. And I'm not that good at swimming either. I can just sit on the beach with a book instead, so your emotions would be what we would call neutral and thought three might run like this . I'm not a very good swimmer, and the waves are big, too. It might be deeper than I think to the water just scares me anyway, so you might feel anxious Assad, as you can see with the same scenario, a person can experience different emotions based on what they think. They might feel happy or excited, or they might feel anxious and sad. Instead, it all depends on our individual expectations, attitudes and believes. For people with anxiety disorders, negative ways of thinking fool the negative emotions off unexciting fear. The goal of going to be a hero. Therapy for anxiety is to identify and correct those negative thoughts and believes the idea is that you can change the way you think you can change the way you feel. So CBT would, for example, involves the following steps First of fall, identifying negative thoughts, people with excited his orders perceive, fearful to them situations more dangerous than they really are. There is a lot of irrational thinking going on in their minds, making it more difficult to identify which of the thoughts are rational on which are not, for example, them. I think that it's dangerous to go swimming and that they might even drowned with all the evidence, shows that the water in the sea or ocean safe to going, and that in reality they never really were closed, drowning before or a person who is invited to a party but has social anxiety, may think that it will be better to stay at home than go to a party because they don't want to be judged by others or make a fool of themselves. Disregarding are the benefits of going to a party, such as having fun, making new friends feeling positive about themselves rather than being lonely if they stay at home again? Secondly, it's challenging negative thoughts. This is where the city therapist would help the person to look at and examine the irrational thoughts and beliefs which are connected to the experience off anxiety and panic attacks. For example, This could involve finding the evidence for the irrational thoughts and beliefs, helping them to see whether they previous fear related predictions came true and understanding how realistic they perceived challenges really are. And thirdly, this would involve replacing negative thoughts with realistic thoughts, went irrational and fear provoking Thoughts are identified. The can be replaced with new, more positive thoughts. Also, during this stage, the therapist will teach the client some positive statements and informations that can be saved when the excited levels and getting out of control. So now you know how CBT phone societies work on. You can learn more about entities to Bt from my Alec. Worse is that state Alia, for example, from CBT for eating disorders that I've created and it's available at the school. So for now we can Republics lecture by saying that CBT is a great form of therapy that can really improve the quality off life in people with excited his orders in just a few sessions on that CBT is typically conceptualized asked a shelter skills focus treatment aimed at altering maladaptive emotional responses by changing the patient's thoughts, behaviors or both. In our next lecture will be talking about mindfulness and how it is typically apply to unexciting disorders. Thank you for watching, and I'll see you know the next video. 28. 27. Mindfulness & Mindfulness Based Therapy (MBT): hello and welcome to our next lecture, where way we will be talking about mindfulness. Mindfulness is a form off therapy for more thinking, a form off you in the world, a form off experience in the world. And maybe you know a little bit about mindfulness already. Maybe you've heard the terms off being present, being in the now being mindful. So in this lecture will talk about where the term mindfulness originated from how it is used in therapy today, how this used for excited disorders and how you could practice it yourself. So let's get down to election now and let's discuss waters mindfulness. In the recent years, more and more people have become interested in mindfulness and using it for the daily life , busy life, career goals, juggling family and work. All of that can make the person less mindful and more stressed out like never before. To find inner balance is much more cheap, mobile through the techniques of mindfulness and mindfulness based therapy. On this is what we're discussing throughout this lecture. Perhaps you're familiar with the concept of mindfulness already, and maybe even you try to use it in your daily life and for those of you who don't know what mindfulness is all would like. A reminder here is how the foundation of mindful society describes it. Mindfulness is the basic human ability to be fully present, aware off where we are and what we're doing and not overly reactive or overwhelmed. But what's going on around us? The greater Good Sign Center adds to that mindfulness also involves acceptance, meaning that we pay attention to all thoughts and feelings without judging them without believing, for instance, that there is a right the wrong way to think or feel in any given moment when we practice mindfulness, our thoughts june into what we're sensing in the present moment, rather than rehearsing the past, imagining the future so mindfulness means being fully present, being in the now engaging with a full attention in the surroundings and activities. Mindfulness based meditation also means presence or full awareness of the experience that meditation brings. Mindfulness is not a new concept. Buddhist monks practiced mindfulness for centuries. People who engaged into meditation often practice mindfulness people who experience some unusual phenomena, which is an accident or engaged into intense activities such as driving very fast or doing some extreme activities. All experience mindfulness. During those activities, the mind becomes preoccupied with an activity to such a degree that is forced to be fully present. Doing extreme sports or dangerous activity means that any error can lost the person life. They cannot get distracted with anything, any irrelevant thoughts or any other activity. And the mind makes the person alert. For a student period of time, the person becomes fully present and alert where mindfulness takes place. John Cabot seen a well known the writer, medical scientists and meditation teacher, has developed mindfulness based stress Reduction program, which he launched at the University of Massachusetts Medical School in 1979. Since then, hundreds of research studies have been conducted, demonstrating the effectiveness off mindfulness based stress reduction program and mindfulness in general, and they've been a visual influencing off them on physical and mental health. For example, mindfulness based stress reduction has been found to be effective tool in managing symptoms of stress and exciting depression, and individuals with social excited disorder through practicing nonjudgmental, flexible and present moment attentional focus. This program has also been found to help reduce menopausal symptoms such as hot flashes sleep quality and exciting perceived stress and overall quality off life in menopausal women. A study by jazz Aree at all found that this program, or mindfulness based stress reduction, decreases social on exciting and depressive symptoms. Perceived stress and loneliness increases self esteem and satisfaction with life in individuals. We generalize seasonal effective disorder. MBS ER has been documented as an effective method for its use and elevated blood pressure and individuals diagnosed with hypertension. Finally, we cannot hear that the research studies also show that MBS are reduces chronic pain, stress, anxiety and depression in older population and patients at the end of life. Researchers concluded that MBS are can increase coping, calmness and peace, improve mood quality, off life and well being whilst reducing anxiety and depression later on. In 1991 Philip Barnard and John Teasdale created a multilevel concept of the mind called interactive cognitive Subsistence, which is focused on cognitive and emotional functions of the mind and mindfulness based cognitive therapy based on campus jeans and vests. Our program, both MBIA SAR and NBC T programs typically around for several weeks where, but he spends our tour to cultivate presence in the everyday life, for example, by paying attention and focusing with purpose and without judgment. MB City is an intervention program that is aimed at helping people struggling with depression throughout the program. Patients literate mind management skills, leading to heightens meta cognitive awareness, acceptance off negative four patterns and an ability to respond and skillful ways. We also know that although the primary purpose off Embassy T is to prevent relapse in depressive symptom mythology, clinicians have been formulating ways in which embassy T can be used to treat physical symptoms off all the diseases such as diabetes, concert, etcetera. So how can mindfulness be practiced? Mindfulness practice can take various forms from a simple meditation to engage in any student activities such as dancing with wants, full awareness on the activity and surroundings. Basic mindfulness meditation involves focusing on one's breath on the gentle flow off air that goes in and out. We have any thoughts on the background with your attention on the floor off air, your sensations of breathing in and out. Mindfulness is always mindful of something when you drink your team mindfully. It's called mindfulness of drinking. When you walk mindfully, it's called mindfulness of walking and when you breathe mindfully that is mindfulness of breathing so mindfulness can be applied to anything, such as drinking tea and walking whilst becoming aware off your body, your movements, they feel off air on your skin, your breathing, any tension, pains and aches, and the body there will be slowly released or reduced during the process. Whether the person that seating line of ST standing there able to release the tension, get relaxed and become mindful or fully aware off the present in order to derive the benefits from mindfulness such as overall quality off life improvement, better sleep, less exciting depression the person needs to make mindfulness. They priority in whatever they're doing. It is useful to start with short daily meditation that lost for several minutes initially, which can then be extended to hoffan hour or one hour practice and remembering to practise mindfulness when engaging in other simple activities such as walking, washing dishes, cooking, eating and drinking. The main goal off mindfulness is to be fully present. Whilst disengaging or minimizing your thinking, it doesn't mean that you should stop thinking altogether, but if you start noticing your own thinking partners, you've probably noticed that they tend to be repetitive, which means that they don't need to be run over and over throughout mind. In fact, a researcher see that people tend to have most of the thoughts a repetitive and negative in nature, which tend to be more destructive than beneficial to us. We will talk a bit more about what kind of techniques for a deuce and thoughts, you can use a lecture on excited, reducing techniques. But for now, I would like to leave it with a couple of recommended books. In this lecture, you can also search the authors on YouTube for the free lectures. If you prefer to listen to that, then raising always an additional source to various books that they've written, I find the speakers and they like just very interesting and beneficial. And they're great addition to my own collection of self help books and records for for the last several years. So I think you will like them, too. So check it out. The first name, which is the awful off mindfulness stress reduction program. It's Joan Karp magazine, and he's got two books, actually, that I would recommend he'd written more books while even three I would recommend probably here. One of them is called Full Catastrophe. Leaving the next one is wherever you go. There you are. And if they would run mindfulness for beginners, you can have a look at three of them on DSI. Which one you like an older and start reading. And the second author eats his name is Hacker Toilet, which has reading a few books as well, on which is well known. Petitioner off the power off now and spiritual teacher off the bar off now. So check out his free lectures on YouTube is well, and his book Off the Power Off Now and other books of his right. Well, that's it for this lecture. And the next one will talk about medical treatment. So, pharmacology for anxiety disorders, I will see you there. 29. 28. Medical Treatments (Pharmacology): Hello and welcome to our next lecture, where we're discussing medical treatments for anxiety disorders, and we went through medical treatments. Lecture already. Previously, when we're talking about stress related disorders on a lot of medications will be very, very similar that are prescribed for stress related disorders, for excited his orders and for depressive disorders. Oh, a depression related psychological problems. So there will be a lot of farm medications that you you already know about from our previous lecture on. We will be repeating some of them, and some of them will be a bit different because they are more applicable to anxiety rather than less. Less severe, I would say form often excited, which is stress related disorders. So let's not waste any more time. And let's get down to our lecture when we talk about anxiety symptoms and treatments. One interesting thing that you need to know is that certain physical conditions can produce symptoms that a similar to those of anxiety disorders. For example, hyper authorities, um, or are the endocrine problems and lock or excessive kind? Assuming that body, low blood sugar and even sitting hard conditions can happen society like symptoms, certain medications that are prescribed for physical or psychological disorders can also produce anxiety symptoms, which can make the diagnosis and treatment off on excited Desert is complicated, to say the least, as we were saying, Alien Alexis on stress management, antidepressants and particularly as a cerise selective serotonin reuptake inhibitor. If you remember, ah, widely prescribed for the treatment of anxiety disorders and amongst commonly used accessorize medications with the very, such as a C. Tello prom, which is known a Celexa See Della prom, which is known as a lek, separate off fluoxetine, which known more as Prozac, Paxil and Zoloft, and certain medications, which seemed to be unrelated to a society. For example, anti histamines such as hydro, excising and better blockers such as proper in all can actually help to reduce mild anxiety symptoms and anxiety that is related to public speaking and performance, which is candid and considered to be a type of social anxiety disorder. Benzodiazepines are another well known on Why did prescribed medication on We did cover them before. If you remember on Perhaps, you know, you've heard about something like Valium or Daisy Palm already, so these are the types of benzodiazepines other ones include except Xanax, Librium or Klonopin or Ativan. On this type of medication is typically used for short term treatment of anxiety and what it does. It helps to relax muscles and calm the mind, affecting certain your neurotransmitters in the brain pretty much instantly. On the other hand, that can cause drowsiness and affect balancing memory, and they're considered to be highly addictive, which makes them less than ideal treatment for anxiety disorder. But nevertheless, the work effectively for pining disorders, social on exciting, generalized anxiety disorders and for planning disorders. This that medication can be prescribed for up to one year boost their own off. This part is another medication that mentioned daily, and Esperon is effective old kind of treatment, though these days it is often replaced by accessorize, it is often prescribed to treat generalized excited disorder, but it has many side effects. That's just noisy dizziness, nervousness, trouble sleeping, and so one Psychotherapy is still considered to be an effective form of treatment for excited related disorders, simply because it doesn't have side effects. But for short term, more immediate effect, the person might benefit from Ben's or Dyer's appoints. If you think that exciting depression is what makes the person less motivated to be active and engaged into any form of exercise. Then, with the medication, the person may feel more energetic where they feel they need to take some form off exercise because it makes them feel even better. So now let's have a look at several excites, reducing techniques that can also be prescribed to a person with an excited disorders, a part of the psychological treatment Thank you for Washington will see, you know next video. 30. 29. Anxiety-Reducing Techniques: hello and welcome to our next lecture while actually, it's a final lecture. This course, Can you believe how far you've come and how much you've covered, how much you've learned from this course. So in this lecture, we're talking about a society reducing techniques that you can use for yourself and for all this that you can recommend to all the people and some of them you're reading all or something similar when we were discussing stress related disorders and how you can force and breathing. So here we continuing to discuss a more techniques, which I think you will find interesting and useful. As we were saying in our lecture on stress reducing techniques, many off the most effective techniques are focused on breathing and managing our breath. When a person isn't state of funk society, they breathing changes, it becomes more rapid and shallow, and by focusing on one's breathing and deliberately making a deeper and longer, we affect our body mind connection. And as a result, the board in mind starts relaxing when the person is breathing deeper, as if they become calm, imagine what you want to be, and you will be the same goals and same applies here. If you can imagine strongly that you're becoming calmer and more relaxed, your body will start responding to that off course. We cannot say for all cases here. For example, if the person is in the state of anxiety or panic attack, it may be impossible to imagine oneself getting calm and to control one's breath. But for that, there is a breathing technique that the shade with you during our election stress reducing technique, where you take a few subsequent quick breasts in and let out one long one repeating this a few times can help to start getting own breath and the anxious state under control. A person with an excited tends to have war, some thoughts that are repetitive on which often referred to us a rumination. They doesn't have to be specific reason for those worries, because the mind can find another reason to fret about and then another one on express. Much endless, the mind goes into the warrior mold, which is from the World War E, which makes the boy 10 so even trembling, raising blood pressure and heart beat for most of the individuals waking time. So the next strategies to reduce the frequency off repetitive warring awards through an exercise that's just lease, The person imagines an empty books where they can put the warriors in concerns as they arise. One by one, every warrior concern is labeled by the person before they're pulled into the box when they seem to be no more warring thoughts left, the person imagines, put in the lead on that box and putting that books on the shelf out of the way. The person knows that that any time the books can be taken from the shelf if they need to look it or deal with any concern the game. So through this exercise, the person can reduce the activity off the busy mind and focus on something single, such as work related program that can be analysed and dealt with more effectively. So through these exercise, the person is learning to focus on be more mindful about what's happening in the mind. Another technique can be used for a warrant. Busy mind, he's using label such as Chill out, relax, it's OK and so on on. These labels are put on piece of paper. Such a sticky labels, which then will be put in few visible places, such as free each desk by the bed. And so one on these labels would serve as a gentle reminder to calm the busy mind and to take a deep breath and relax the mind charter from time to time. Next technique is called thought stopping, thought, replacing technique, and this technique involves stopping thought from its a relative nature. So imagine you have noticed that you are having some repetitive negative thought that is stressing you out and creating anxious feelings. So first thing what you need to do is to write the thought and similar thoughts that come after that down so you could see them clearly in front of you. What exactly is going through your mind? Next? You need to come up with few positive statements that would replace them. For example, if your initial thought is, I have become lazy, I don't exercise. I just eat. I'm getting fart and I hate myself. I don't have any more any motivation to exercise anymore, so the replacement thoughts may sound like this. It's not the first time I'm in this state, and I have managed it well before. Sometimes I am more active all the times I'm less, but it's okay. I know that after a period of laziness, I feel more energetic and motivated to do my favorite exercises. So the next time the negative thoughts surfaces, the person needs to say Stop in his or her mind on, then replaced them with those positive statements that we prepared earlier, repeating them in the mind for about three minutes. The main thing to remember is that this process can be repeated many times a day, every day, and the person needs to have patience and perseverance. With this process, 30 c prepared to say Stop to your thoughts not hundreds but thousands times, and only then you will see how effective would really ease, because even 2 to 3 days off constantly doing this exercise throughout the day can result in a significant reduction off. Negative, excited, provoke implores. The main thing is perseverance and being prepared to say, stop and do the replacement of thoughts as often as it is needed. Even if it will be 100 times more, it's really is worth it. Some researchers, however, are not that formed off thought stopping technique, saying that trying to stop thoughts will result in a rebound effect and more negative thinking. But that was the first part of the technique that we discussed earlier. So these researchers, for example, I merely all Dow and Susan Nolan, who, Hoeksema suggests, are the approaches such as problem solving, acceptance and cognitive restructuring as more effective ones when dealing with an exciting Corbyn. Different structure and dignities can involve, for example, Socratic questioning and guided imagery amongst office. If you took my other courses on going to be here off therapy or on how to become a psychotherapist, for example, then you would know what exactly these techniques involved. So do Check out my courses of a school to learn more. And if you have any questions, email me directly and I'll send you a discount links through those quarters. So cognitive restructuring is a technique developed by Albert Ellis in the 19 fifties and involves analysing and challenging automatic and negative thoughts. So if a person, for example, thinks that he's constantly ends up in bad situations because he's unlucky, then he would be asked to write a diary off the events for a week or two, after which those events would be evaluated to see how much evidence that can deliver on whether his previous thinking is true or not. Quality destruction is a big part of CBT, and it involves many layers and techniques in itself. The last technique we're looking at here is music therapy. Perhaps you already found you yourself that when you listen to some relaxing tunes, your mind and body relax and even your train of thought slow down to music. Therapy is normally done with a trained therapist where someone direction between the blind and the therapist takes place. Apart from listening to a certain music, the therapist can provide guided imagery to the client, asking them to imagine certain pleasant scenes and interact with the therapist by answering some questions. Or the client and the therapist can play tunes together, write music together or make some dance movements. Music can be very soothing, and music therapy is proven to be effective from managing generalized, exciting and depression anxiety symptoms in cancer patients, amongst others. Also, when music is used by medical professionals during procedures such as surgery, chemotherapy treatments and mama grams or blood tests, it provides natural, excited relief for both adults and Children listen to soothing or relaxing music three times a day for about 20 minutes, preferably through headphones can significantly decreased on exciting and relieve depression to make it work. It needs to be made this a priority, seen it as a treatment rather than waste of one's time. Combining music and meditation 2 to 3 times a day every day can deliver significantly positive results in people prone to stress and anxiety. So this is it, my dear student. This is the this wars, the final lecture off the whole course and see how far you've come already. I would like to say to you, Thank you and goodbye in my next video, which is the final video off the whole course, so I will see you there. 31. 30. Good Bye & Thank you! : Well, congratulations, my dear student, for reaching these for the end off this course, You've covered a lot of information throughout this course, and I hope you took time to actually learn to receive the research a bit more outside of this course to read, for example, recommended books that they gave you throughout the course. Maybe even read some additional articles on the Internet or talk to people about the experience off stress and anxiety. And maybe you picked up some techniques for yourself and for all this. Maybe already recommended to all this some of the techniques that you've learned here throughout the course. In any case, I would like to say to you, thank you very much for participation in this course and for going to the end of the course for fortune, older videos, old elections because I think it's very important for your own understanding for your own learning. So it's not just about getting a certificate off completion for this course, but it's about the knowledge that you go to from this course. So if you have any questions whatsoever about my other courses that are available at the school, do email me directly confinement social media such as Facebook, for example. Or you can you can get in touch with me through this school. I can say to you some discounted links. If you like to my other courses, Why can recommend Thio more books or more articles or anything like that? Just let me know if you require anything. In any case, thank you very much. Once again. And I hope I will see in my other class. So check out my other courses in the school and I will see their thank you. I will see in my other class.