Presentation given by Thomas Jefferson University Occupational Therapy graduate assistants on 12-29-13

1. ANXIETY & STRESS:
LET’S TALK
ABOUT IT!
The Occupational Therapy Center
at Jefferson in Second Life
Garden of Healthy Aging

2. What is Anxiety?
• Anxiety is the way people react to stress
and prepare for events (ADAA, 2013; Mayo
Clinic, 2012)
• A certain amount of anxiety is natural;
people have worries, fears, and feelings
of discomfort when facing situations in
their lives
• Anxiety can go beyond this normal
amount and make it difficult to
function in everyday life (NIMH, 2012)

3. • Anxiety may appear as feelings of
intense worry or dread, even about
something small
• Some common physical signs of
anxiety are “butterflies” in the
stomach, increased heart rate, and
sweating (Mayo Clinic, 2012)
• There are anxiety disorders that have
specific triggers or symptoms, but
people experience anxiety on an
everyday basis

4. • The things that cause anxiety are unique to
a person, as well as the ways that a person
copes with anxiety
• Some common coping strategies include
medication and therapy for persistent
anxiety (ADAA, 2013; Mayo Clinic, 2012)
• People often find ways to distract
themselves to cope with anxiety, such as
through exercise, breathing, and support
from friends and family

5. SENSE OF CONTROL
• Feel comfort in having ability to
manipulate, control, change, or
maintain stability
• Examples of situations where this is
not possible:
• Public transportation (train stations,
airplanes)
• Caring for a family member with an
illness or disability
• Certain social settings, such as
classrooms or restaurants

6. SOURCES OF STRESS
• Sudden changes in
scheduling, delays, cancellations
• Needing to rely on others
• Feeling cut off from others (lack of
communication)
• Dealing with familial or other relationship
issues that are beyond my ability to
control (illness)

7. WHAT CAUSES STRESS OR ANXIETY
FOR YOU?

8. ANXIETY
• Sources of stress become anxiety
when the stress continues over time
and interferes with daily functioning

9. HOW DO I COPE?
• Time management
• Exercise
• Deep breathing
• Talking about it!

10. MANAGING
RESPONSIBILITIES
AND TIME
Finding the time to do
everything you want
and need to do can
become stressful.
Organizing time well is a
hard skill to learn

11. WHY CAN JUGGLING EVERYTHING
BECOME STRESSFUL?
Many responsibilities to schedule into the day, like:
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Schoolwork
Work
Caring for kids and pets
Cleaning and cooking
Leisure activities like sports
Socializing and friends
Appointments
But only 24 hours to fit everything in!

12. WHAT KINDS OF THINGS DO YOU
FEEL YOU STRUGGLE TO FIND TIME
FOR EVERYDAY?
What responsibilities do you
have to balance?

13. ANXIETY’S EFFECT ON
HEALTHY LIVING
• It can be easy to grab quick but unhealthy food
while rushing to do other things
• Exercising often gets put on the bottom of the to-do
list
• Staying up late to get things done is a resort for
some
• But all of these options negatively affect the body
and its ability to function productively

14. ANXIETY’S EFFECT ON PRODUCTIVITY
• If the task is difficult or important it can sometimes
cause anxiety.
• Procrastination, or putting things off until later, can
result from this anxiety.
• Procrastinating can decrease the number of
productive hours in the day, leading to more
anxiety and stress!

15. LEARNING TO BALANCE YOUR TIME
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Plan and prioritize each day
Skip the things that aren’t necessary
Delegate, or get help from others
Reduce distractions
Take care of your body!
Take breaks when needed
Keep a time journal
Mayo Clinic, 2013

16. WHAT KINDS OF THINGS DO YOU DO
TO MANAGE YOUR TIME OR TO
PREVENT PROCRASTINATION?

17. WHAT DO I DO?
• Use my planner!
• Write a list of the things that need to get done that
day
• Number those things from most to least important
• Work on something for about an hour, take a
break, then move on to something else for an hour
• Run and do yoga to release the anxiety that the
more stressful things can cause!
• Keep working and switching between different todo’s to stay interested and motivated.

18. LET’S TRY IT TOGETHER!
Reflect on your day so far, or even write
down what you did hour by hour.
• How much time was productive?
Necessary?
• Did you waste any time?
• Are there imbalances between the things
you focus your time on?
Now schedule the rest of you night hour by
hour.
Don’t get frustrated if you get off-track, just adjust it
and keep trying.

19. TIME FOR SOME RELAXATION!
• Sit in comfortable position
• Close eyes
• Take 5 deep breaths in through
nose, out through mouth
• Allow rib cage to expand,
then exhale slowly
• May use imagery to
enhance relaxation
• Beach
• Forest
• Meadow