😰 ANXIETY DETECTIVE
True or False: Every person feels anxious sometimes.
True. Anxiety is a normal emotion.
Name ONE thing that can make concentrating harder.
Examples: noise, phone, TV, being tired, hunger, worrying, other people talking.
What happens when you breathe slowly when you're anxious?
It helps the body calm down.
True or False: Just because you THINK something doesn't mean it's true.
True.
You're taking a test and suddenly can't remember an answer. Your anxiety starts going up. What do you do?
Take a slow breath, skip it temporarily, and return to it later.
Name TWO ways anxiety might show up in your body.
Examples: fast heartbeat, butterflies, sweating, shaky hands, tense muscles, headache, stomachache.
True or False: Taking short breaks can sometimes HELP concentration.
True.
Demonstrate ONE coping skill you could use without anyone else noticing.
Examples: slow breathing, counting, grounding, relaxing muscles, positive self-talk.
"I'm going to mess this whole thing up."
Is this a fact or a prediction?
Prediction.
You're doing homework, but your phone or tablet keeps distracting you. What's one solution?
Put the device away/on Do Not Disturb until completing the task.
What is a "trigger"?
Something that causes or increases an emotion, such as anxiety.
You have 20 math problems and feel overwhelmed. What's a better strategy than thinking about all 20?
Break the assignment into smaller pieces and complete one section at a time.
In 5-4-3-2-1 grounding, what are the "5"?
Five things you can see.
Turn this thought into something more helpful:
"I can't do this."
"This is hard, but I can try." / "I can ask for help." / "I can do one part at a time."
You have a presentation tomorrow and keep thinking about everything that could go wrong. What could you do tonight?
Prepare/practice, challenge worried thoughts, and use a relaxation strategy rather than repeatedly focusing on worst-case scenarios.
Anxiety sometimes makes our brain believe something bad WILL happen even when we don't know for sure. What is this called?
A worry/anxious thought.
Name TWO things you could change in your environment to make focusing easier.
Examples: reduce noise, put the phone away, clear the desk, use headphones, move somewhere quieter.
Why can exercise or movement help when you're anxious or having trouble concentrating?
Movement can release physical tension/energy and help the brain reset.
What question could you ask yourself to check whether a worried thought is actually true?
"What evidence do I have?" "Has this happened before?" "What else could happen?"
You're trying to concentrate, but you notice you've been thinking about something completely different for five minutes. Did you fail at concentrating? What should you do?
No. Notice the distraction without getting upset with yourself and redirect attention to the task.
What's the difference between a real danger and a "false alarm" from anxiety?
Real danger requires us to protect ourselves; a false alarm makes our brain/body react as though we're in danger when we're actually safe.
You have an assignment to finish, but you keep getting distracted by different things around you. Name three strategies you could use to help yourself stay focused.
Examples: Move to a quieter space, remove distractions, set a timer, break the assignment into smaller tasks, take planned breaks, use a checklist, or focus on one task at a time.
You have 60 seconds to teach the therapist a coping skill as if the therapist has never heard of it before.
Any safe, appropriate coping strategy explained correctly.
Your brain says: "Everyone is going to laugh at me if I answer incorrectly." Give me TWO other possible outcomes.
Nobody laughs; I answer correctly; someone else makes a mistake too; people don't care; the teacher helps me.
You have:
Question: What's your game plan?
A strong answer should include prioritizing/breaking tasks down, reducing distractions, and using at least one coping strategy for the anxiety.