Conquering Your Anxiety

COVID-19 Edition with Vivian Zhang

How has COVID-19
impacted your life?
 ● Uncertainty of what the future looks like
● Loss and grief over:
○ Major life events and celebrations
(holidays, graduations, weddings,
COVID-19 birthdays)
○ Family and/or friends
○ Support network (social distancing)
stressors ○ Job and financial security
● Too many hats to wear/roles to play
because of lack of division between
professional and personal lives
● Worrying about family and friends
● Worrying about health
Anxiety is our body’s natural response
to perceived stress and threat.
It’s a feeling of fear or dread about
“what’s going to come next?”.
Hack our biology by using this TIPP
 Temperature
I
P
P

Adopted from Marsha Linehan DBT Manual

 Temperature
Intense Exercise
P
P

Adopted from Marsha Linehan DBT Manual

What are some at home
exercises you do?
 Temperature
Intense Exercise
Paced Breathing
P

Adopted from Marsha Linehan DBT Manual

 Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation

Adopted from Marsha Linehan DBT Manual

How are we doing so far?
 ACCEPT-ing and adjusting
to the changes of COVID-19
 Activities and hobbies
C
C
E
P
T
S
Adopted from Marsha Linehan DBT Manual
 Activities and hobbies
Contributions
C
E
P
T
S
Adopted from Marsha Linehan DBT Manual
 Activities and hobbies
Contributions
Comparisons to create gratitude
E
P
T
S
Adopted from Marsha Linehan DBT Manual
What are you grateful for today?
 Activities and hobbies
Contributions
Comparisons to create gratitude
Evoking emotions
P
T
S
Adopted from Marsha Linehan DBT Manual
 Activities and hobbies
Contributions
Comparisons to create gratitude
Evoking emotions
Putting feelings away (for later)
T
S
Adopted from Marsha Linehan DBT Manual
 Activities and hobbies
Contributions
Comparisons to create gratitude
Evoking emotions
Putting feelings away (for later)
Thoughts
S
Adopted from Marsha Linehan DBT Manual
 ● What am I looking forward to?
● Sometimes the moment is too intense so
we might want to distract:
Ways to use ○ Read the words of a book
backwards
our thoughts ○ Think in categories
○ Play a memory game (look at a
to help adjust picture for 5-10 seconds and see
how many details you can
to change remember)
○ Recite a poem or song lyrics
○ Count backwards from 100
 Activities and hobbies
Contributions
Comparisons to create gratitude
Emotion evocations
Putting feelings away (for later)
Thoughts
Senses
Adopted from Marsha Linehan DBT Manual
 Ways to use ● Sight: watch “fireplace” on Netflix
● Smell: light a candle, smell the
our senses to tea/coffee you have in the morning
● Touch: play with a fidget toy, cuddle with
come back to your pet
● Taste: let a piece of chocolate melt
the present slowly in your mouth
● Hearing: listen to your favourite song
moment
What’s one thing you want to try
from TIPP? From ACCEPTS?
 Thank you!
Get in touch: vivian.therapy@gmail.com