ANXIETY

DISORD
ER

INDAH DAMAYANTI, M.PSI., PSI

 Very few of us go through even a week of our lives without
experiencing anxiety or fear

Do you know the differences between anxiety and fear?

When anxiety and fear are normal and when it be a disorder

called Anxiety Disorder?
 

 
 Anxiety : apprehension over an anticipated problem
Fear: a reaction to immediate danger

Fear tends to be about a threat that’s happening now,

whereas anxiety tends to be about a future threat

Example of fear: facing a bear

Example of anxiety: a college student concerned about
possibility of unemployment after graduation
Both anxiety and fear can involve symphathetic
nervous system activity
 A person experiencing anxiety feel restless and
physiological tension
 A person experiencing fear may sweat profusely,
breathe rapidly, and feel an overpowering urge to
run
Anxiety and fear are not necessarily bad.
Fear is fundamental for flight or fight reactions, that is
fear triggers rapid changes in the sympathetic
nervous system that prepare the body for escape or
fighting. Fear saves lives.
Imagine a person who faces a bear and experiences
no impluse to flee, no surge in energy, and no
marshaling of that energy to run quickly!
Anxiety helping us notice and plan for future threats,
that is to increase our preparedness, to help people
avoid potentially dangerous situation, and to think
through potential problems before they happen.

But, too much anxiety can cause poor performances.

Fear and anxiety become an Anxiety Disorder if:
- There is persistent and excessive fear/anxiety
- Things stimulates fear/anxiety are
unclear/unreasonable
- Uncontrollable fear/anxiety that could distract our
daily activities
Panic Attack: a sudden attack of intense apprehension,
terror, and feeling of impending doom.
Physical symptoms: labored breathing, heart palpitation,
nausea, upset stomach, chest pain, feeling of choking
and smothering, dizziness, lightheadedness, sweating,
chills, hot flashes, and trembling
Other symptoms: fears of losing control, going crazy, or
even of dying
General Anxiety Disorder: persistently worried, often
about minor things. Excessive, uncontrollable, and long
lasting worry.
Other symptoms: difficulty concentrating, tiring easily,
restlessness, irritability, and muscle tension
Worries of people of GAD are similar in focus to those of
most people: about health, finances, relationships, daily
hassles– but GAD people worry MORE about these
issues, and these persistent worries interfere with daily
life.
Control our anxiety:
Be the Master of our mind  do not let your mind
control you
 Mind stopping technique: Imagine big and bright
word “STOP” in your mind if you have negative
thoughts. If it doesn’t help you, say “STOP!” to
yourself loudly
 Do positive and productive activities, so your mind
busy with something positive.
To overcome panic attack: Deep breathing relaxation
1. Put your right hand on your left chest, your left hand on
your last ribs
2. Inhale in 3 seconds and exhale in 3 seconds, so in 1
minutes there are 10 times inhale-exhale. Breath through
nose, not mouth.
3. Inhale in 3 seconds, then hold your breath for 5 seconds,
then exhale as hard as possible through your mouth
4. Repeat untill you feel calm
Thank You!

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