Live discussion with Dr. Dawn Elise Snipes on coping with anxiety and depression and other physical and mental illnesses with an integrative behavioral health approach . A Quickstart guide to surviving the holidays, family dinners, stressful discussions (#covid #election2020 #anxietyrelief ) and more…

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Mnemonics: NICE, PHASED, SELF
Physical (NICE) Be NICE to yourself
Nutrition
Normalize blood sugar
Moderate sodium
Eat healthfully
Avoid too many stimulants or alcohol

Illness
Wash hands
Use common sense

Cortisol
Low intensity exercise reduces cortisol levels and increases brain-derived neurotrophic factor (BDNF)
Aromatherapy can also reduce cortisol esp. Lavender, Rosemary, Ylang Ylang, and Bergamot

Exhaustion
Make time for rest and maintain your circadian rhythms

Affective / Cognitive
With good tools you wont be PHASED
Psychological Flex
Hardiness
Awareness
Support
Esteem
Distress Tolerance

Grief (what you lack; deaths)
What you do have and happy memories
Depression (hopelessness, helplessness, PTSD, isolation)
Hardiness
Mindfulness and present focus
Connection even if virtual
Stress / Overwhelmed
Identify what MUST be done. Who can help. Shortcuts that can be taken. Make a plan.

Anxiety (fear of trouble, PTSD, rejection)
FCP: Facts, Control, Probability
Guided visualizations
Esteem
Anger about…/Resentments at Family (loss of control)
Know your anger triggers and warning signs
Psychological Flexibility (What is the best use of your energy to move you toward your goals?)
Distress Tolerance

Environmental
SELF Safety means protecting SELF
Safety Plan
Explanations
Love
Filter

Have a plan to create safety
Get away from people who are intoxicated and likely to start an argument)
Excuse yourself from triggering or overwhelming situations

Relational (critical people, hot button topics)
Critical People
Find 3 other explanations
View it as coming from a place of love
Take what’s helpful and leave the rest
Have social support on standby
Hot-Button Topics: Avoid them, be assertive– People are already exhausted and on edge

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