Anxiety
Deep Breathing
Mindfulness
Grounding
Relaxation
100
Racing thoughts, tense muscles, feeling hot, headache, nausea, sweating, difficulty concentrating
What is a symptom of anxiety?
100
Relax and calm you Get more oxygen to your organs
What is the purpose of deep breathing?
100
Being present and in the moment Awareness
What is mindfulness?
100
It manages overwhelming feelings or anxiety.
Why is grounding helpful?
100
Flexing and relaxing your muscles at different times.
What is relaxation?
200
Going blank Racing thoughts Difficulty concentrating Negative thoughts
What is a anxious thought?
200
Place your hand on your abdomen
What can you do to make sure you are breathing deeply?
200
We are able to tune out distractions.
Why does mindfulness help with focus?
200
Grounding helps bring us back to the here and now.
How does grounding help anxiety?
200

Demonstrate a muscle relaxation technique.

...

300
Fast heartbeat, nausea Tense muscles, headache Sweating Feeling hot or flushed Increased rate of breathing Faintness
What is a symptom of your body when you are anxious?
300
Muscles relax Blood pressure decreases Slows heart rate Metabolism decreases
What are health benefits of deep breathing?
300
When practicing mindfulness, you continue to judge yourself.
False, you do not pass judgement to yourself or others.
300
What do I hear? What can I feel? What do I see? What do I smell?
What are questions that you can ask yourself?
300

Why do we need to practice relaxation or self-calming strategies when we are anxious or upset?

... 

400
High blood pressure Cardiovascular disease Increased weight Pain Diabetes
What are long-term effects of anxiety?
400
5 breaths
What is a good rate for deep breathing?
400
What do you hear? What do you see? What do you feel? What are your thoughts? What do you smell?
What is are questions that you can ask yourself?
400
You are focused on the present. Reduces anxiety Breath deeply - more oxygen to organs Improves your mood Helps you sleep better Lowers blood pressure
How can grounding help you feel better?
400

Name 1 relaxation technique.

deep breathing, muscle relaxation, imagination

500
Work, divorce School, natural disaster Parents, stressful event Friends Death of a loved one Moving
What causes anxiety?
500
1-2 times per day or when you feel stressed
How often should deep breathing be repeated?
500
Feelings Thoughts How your body feels Environment
What does mindfulness make you aware of?
500
5-4-3-2-1 (5 things you see, 4 things you can touch around you, 3 things you hear, 2 things you smell, 1 thing you can taste)
What is a grounding technique?
500

What do we mean by "to relax"?

to unwind, to calm down, or to slow down
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