Anxiety Basics
What is anxiety?
a natural emotion and the body's built-in "fight or flight" response, signaling you to react to a perceived threat or danger.
Name three physical signs that tell you anxiety is showing up.
Racing heart, upset stomach, sweating, shaking, muscle tension, fast breathing, dizziness, etc.
Name one coping skill you could realistically use during school or work without anyone noticing.
Box breathing, grounding, positive self-talk, muscle relaxation, etc.
Your brain says, "I'm going to embarrass myself." Is that a fact or a prediction?
A prediction.
You're about to send an important text and you're overthinking every word. What's one coping strategy you could use before hitting "Send"?
True or False: Anxiety is always bad.
False. It can help us stay safe or prepare for us challenges.
You're about to take your driver's test and your hands are shaking. Is something "wrong" with your body?
No. Your nervous system is preparing you to deal with a perceived threat.
When you're overwhelmed, what's one coping skill that helps your body and one that helps your thoughts?
Deep breathing + challenging anxious thoughts.
Your friend leaves you on "Read." Name one anxious thought and one alternative explanation.
Example:
Anxious thought: "They're mad at me."
Alternative: "They're busy."
You're starting a new job, sports team, or class tomorrow. Name one anxious thought and one balanced thought.
Why can anxiety sometimes feel "out of nowhere," even when you're safe?
Your brain can mistake stress, uncertainty, or past experiences as danger.
What's three things you can do to help calm your body before your anxiety gets to a 10/10?
Deep breathing, grounding, stretching, muscle relaxation, taking a short walk, etc.
Which usually works better long-term: waiting until you feel confident before doing something, or doing it while feeling anxious? Why?
Doing it while anxious—confidence often comes after facing the situation.
What is one question you can ask yourself when your anxiety is telling you something scary?
Examples:
"What's the evidence?"
"Is there another explanation?"
"Has this happened before?"
You have to give a class presentation. Name two things you can do before and during the presentation to manage anxiety.
What's the difference between fear and anxiety?
Fear is about an immediate threat; anxiety is worry about something that might happen.
Why is it helpful to notice the first signs of anxiety instead of waiting until you're overwhelmed?
Early intervention makes coping skills more effective.
Teach the therapist your favorite coping skill in under one minute.
(Any appropriate coping strategy earns full points.)
Identify the thinking trap: "If I don't get into this college, my future is ruined."
Catastrophizing or all-or-nothing thinking.
You're waiting to hear back from a college, scholarship, or job. What's inside your control and what's outside your control?
Inside:
Outside:
Why does avoiding situations that make you anxious usually make anxiety stronger over time?
Avoidance teaches your brain the situation is dangerous and prevents you from learning you can handle it.
Why can two people experience the same anxious situation but have completely different physical symptoms?
Everyone's nervous system responds differently. Genetics, past experiences, stress levels, sleep, and coping habits can all influence how anxiety shows up in the body.
A friend says, "Coping skills don't work because I still feel anxious." How would you respond?
Coping skills aren't meant to erase anxiety instantly, they help you manage it, prevent it from escalating, and continue doing what you need to do even when anxiety is present.
Rewrite this thought into something more balanced
"Everyone is judging me."
"Some people may notice me, but most people are focused on themselves."
Think of something you're anxious about right now. Walk us through:
good job!