The Worry Wheel
The name of the teen's guide to managing anxiety and panic you were given.
What is "My Anxious Mind"?
This happens when you breathe faster.
What is you feel light-headed and/or your muscles tense up?
This calm mind tool is helpful when you take too much responsibility for things that are outside of your control.
What is responsibility pizza (reattribution)?
What we think and say to ourselves is called this.
What is self-talk?
These are the ways we learn to be afraid of things.
What is personal experience, or observation, or through repeated warnings from others?
The 3 parts of the worry wheel
What are anxious mind, anxious body, and anxious actions?
One method of using this calm body tool is to imagine you are inflating and deflating a balloon attached to a tube.
What is abdominal or deep breathing?
This calm mind tool provides perspective on what feels like, in the moment, a catastrophe.
What is time machine (de-catastrophizing)?
This type of anxious self-talk suggests that you know what others are thinking.
What is Mind Reading?
Facing your fears is important to overcoming this.
What is avoidance?
This can happen to your body when you feel anxious.
What is (any physical symptom of anxiety)?
This calm body tool gets you to tense and relax your muscles.
What is progressive muscle relaxation?
This calm mind tool reminds you of how you have coped with difficult things in the past.
What is confidence booster?
This type of anxious self-talk has you jumping to conclusions before you have all the facts.
What are Mind Jumps?
This is a scale of situations that make you anxious.
What is a fear ladder?
Anxiety comes in different forms - name some of them.
What is social anxiety, or GAD, or OCD, or Panic Disorder or Phobias
This calm body tool gets you to use your imagination.
What is visualization/imagery?
This calm mind tool helps you separate facts from opinions.
What is Evidence For vs Against (or Fact vs Opinion).
Anxious self-talk leads to this.
Increased anxious feelings and/or avoidance.
Facing your fears builds this.
What is confidence?
Define a phobia.
What is a strong fear and urge to avoid a particular object or situation?
Using calm body tools is like learning to play sports or an instrument in what way?
What is practice is needed to retrain your brain?
Describe the components of the A-B-C-D-E log.
A - activating event
B - beliefs (anxious tracks)
C - consequences (feelings & actions)
D - disputing anxious tracks (calm mind tool)
E - effect of disputing anxious tracks (my remixed track)
"Everyone should like me at all times" is an example of what type of self-talk?
What is should-y/must-y thinking?
When you are building a fear ladder you should start with this.
What is a low level anxiety situation?