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Abstract:
This podcast episode of "Humanity Risings Mindful Connections" features host Devin Moore, founder of the "Race to Speak Up" anti-bullying organization, in conversation with Alicia Woodall, a licensed therapist and founder of "Finding the Foundation" counseling practice. They discuss anxiety, differentiating it from anxiety disorders and internal conflict, especially in the context of bullying. The conversation explores factors that provoke anxiety, breathing and grounding techniques for managing it, and the importance of normalizing conversations around mental health. The discussion also explores methods for increasing emotional intelligence and supporting others experiencing anxiety and panic attacks.
Understanding and Managing Anxiety: A Conversation with Alicia Woodall
0:00:44 Anxiety vs. Anxiety Disorder: Anxiety is defined as a natural response to stress, worry, or fear. An anxiety disorder is when these feelings become debilitating and interfere with daily life.
0:03:08 Triggers of Anxiety: People experience anxiety when they feel unsettled with their decisions. The presentation of anxiety differs between teenagers and adults.
0:04:28 Anxiety and Bullying: Bullying leads to fear and worry about interacting with the person or situation causing harm. It's crucial to distinguish between a natural reaction to harm (anxiety) and an anxiety disorder.
0:08:32 Grounding Techniques: Box breathing (inhaling for four, holding for four, exhaling for four) can calm the nervous system and bring one back to the present moment.
0:10:04 Normalizing Anxiety: Teaching grounding techniques in schools normalizes the fact that everyone feels anxious at times and encourages people to seek help.
0:12:16 Differentiating Fear and Anxiety: Fear is tied to a known threat, while anxiety, especially anxiety disorder, can be a fear of the unknown without a specific cause.
0:13:34 Distinguishing Anxiety Disorders: It's important to meet the criteria to understand if you have a anxiety disorder.
0:14:51 Emotional Vocabulary: Expanding one's emotional vocabulary helps identify and normalize uncomfortable emotions, leading to better emotional management.
0:16:54 Feeling Wheel: Tools like feeling wheels can help individuals expand their emotional vocabulary and communicate their feelings more effectively.
0:19:57 Addressing Emotional Intelligence: Improve your emotional intelligence by being clear on what you are actually feeling in place of the term "mad."
0:22:58 Managing Anxiety: Is about emotional management and dealing with feelings like anger, sadness, disappointment or being overlooked.
0:23:40 Support for others: Understand their feelings, Ask questions, Check-in to see if they're ok with the questions.
0:27:03 Managing panic attacks: Practice breathing, remove yourself from the situation, calm the nervous system.
0:30:19 Therapies for managing anxiety: Cognitive behavioral therapy has been awesome for those dealing with anxiety by focusing on thoughts, which trigger feelings, then trigger behaviors.
0:33:57 During a panic attack: Be there and be present and let them know they are not alone, you see them and remind them it's ok to breath.
0:35:09 Comforting Affimation: Say something to them to remind them that are seen and heard. It's OK they are having a hard time, you see it.