Creating a MAP - Part 1
Sessions 1-3: Educational and Foundational Tools
These tools provide general information that applies to all adults with anxiety and related problems, helping you become an expert in how anxiety works, and preparing you to make changes in how you deal with your anxiety. For many individuals, this material can be delivered in 1-2 sessions, and you may not need all three sessions spent on Part 1. If this happens, simply move onto Part 2.
To help you become an expert in understanding what happens in the body when you become anxious, the important role that anxiety plays, and that although anxiety can be helpful, too much anxiety is not. In addition, material in session 3 helps the individual start to recognize unhelpful behaviours they may rely on, and, highlights other “healthy lifestyle” alternatives. If you get the point of these objectives right away, you do not need to persist in reading through the remaining tools.
Topic: Learning about how anxiety affects me
Instructions: Read through the following materials to get the facts about anxiety. Then, take some time to think about how you can recognize anxiety in yourself and whether anxiety has become a problem for you. To help increase your understanding of what anxiety is and how to recognize it in your own life, you can observe and record what triggers your anxiety and how it presents by using the monitoring worksheet below.
- ABC's of Anxiety: Understanding How Anxiety Works
- Anxiety 101: What You Need to Know About Anxiety
- Anxiety 102: More Facts
- When Anxiety Becomes a Problem: What's Normal and What's Not
- What is CBT?
Topic: The science of anxiety
Instructions: Read through the following material to get a deeper understanding of anxiety. Learn about your F3 system (fight-flight-freeze response), as well as anticipatory anxiety and avoidance. Take some time to determine whether you experience derealization, panic attacks or strange thoughts. Once you have a better understanding of anxiety and some of the things you may be experiencing, you’re in a better position to start tackling your anxiety head on.
- Anticipatory Anxiety
- Floating with Panic
- Strange Thoughts
Topic: Getting ready: Setting the stage to fight back against unwanted anxiety
Instructions: In order to set the stage to start tackling your anxiety, spend some time reviewing the material below. Consider the role of drugs and alcohol in your life and the tendency to overly rely on others and engage in safety behaviours. Think about developing a strong foundation by establishing a healthy lifestyle that includes getting a good night’s sleep, healthy eating, and being active. Learn how to be kind to yourself and what your friends and family can do to support you. Finally, use the My Team worksheet to list all the people you can count on for help while working on managing your anxiety (e.g., friends, family, therapist, etc.).
- Accommodating Anxiety
- Alcohol, Drugs, and Anxiety
- Being Active
- Getting a Good Night’s Sleep
- Healthy Eating: The Facts
- How Friends and Family Can Help
- Kindness: Have a Word With Yourself
- Rewarding Bravery
- Safety Behaviours
- Tips for Healthy Living