How to Process Anxiety - Lecture by Emma McAdam, Licensed Therapist

Introduction

• Anxiety is uncomfortable and can disrupt life.
• Avoidance worsens anxiety.
• Goal: Learn to process and resolve anxiety.

Case Examples

1. Bob: Social anxiety, worries about social interactions.
2. Jane: General anxiety, feels anxious without specific reasons.
3. Fred: Event-specific anxiety, anxious about a school presentation.

Step-by-Step Process to Handle Anxiety

Step 1: Observe

• Observe emotions: Ask yourself questions; e.g., "What am I feeling?", "What are my thoughts?"
• Techniques:
  • Identify sensations (e.g., cold hands, tight stomach).
  • Defusion: Separate yourself from your thoughts ("I’m having the thought that...").
  • Naming emotions: Be specific (e.g., nervous, scared).
• Non-judgmental attitude: Describe emotions without labeling them as good or bad.
• Examples:
  • Jane notices jittery sensations, uses defusion to calm herself.
  • Bob identifies specific worries about social scenarios.
  • Fred outlines specific presentation-related fears.

Step 2: Willingness

• Choose to feel emotions: Lean into them, let them be.
• Techniques:
  • Grounding exercises (e.g., slow breathing).
  • Exaggerating sensations (e.g., making jitteriness more pronounced).
  • Brain-dump exercises: Writing down thoughts.
  • Nervous-system calming activities.
• Examples:
  • Jane avoids distractions, sits with her feelings.
  • Fred utilizes stress to help prepare for the presentation.
  • Bob attends social events despite anxiety.

Step 3: Explore

• Clarify if you're safe: Analyze if anxiety is justified.
• Explore thoughts: Identify irrational thoughts.
• Techniques:
  • Writing down specifics (e.g., worries, underlying life issues).
  • Questioning thoughts (e.g., "Is it realistic?").
  • Analyzing unwritten rules (e.g., perfectionism).
• Examples:
  • Bob questions negative thoughts about being judged.
  • Jane lists life stressors contributing to general anxiety.

Step 4: Clarify and Choose Actions

• Locus of Control Activity: Identify what you can control.
• Values Activity: Clarify what's important to you.
• Examples:
  • Fred focuses on preparation, not outcomes.
  • Bob values social interaction over avoiding anxiety.
  • Jane prioritizes self-care, declines non-essential tasks.

Step 5: Act or Accept

• Take Action or Accept Reality: Make a small actionable change or choose acceptance.
• Techniques:
  • Combining action with acceptance (e.g., cleaning a room, budgeting).
  • Avoid futile actions (e.g., forcing others to change).
• Examples:
  • Bob chooses social engagement despite discomfort.
  • Jane addresses room clutter and financial planning.
  • Fred embraces anxiety as part of growth, continues public speaking.

Conclusion

• Facing fears decreases anxiety over time.
• Living by your values results in meaningful life experiences.
• Anxiety can motivate positive changes.
• For more in-depth skills, explore the How to Process Your Emotions course.