Self-Regulation Techniques
Who are 3 different groups of adults you can talk to in the school if you are feeling stressed or anxious?
Who are teachers, administrators, the nurse, the school psychologist, the head of school, advisors, etc.
What influences can put you at greater risk of developing anxiety disorder? a) Gender and age b) Social Support c) family history d) All of the above
What is D, all of the above.
On a scale from 1-10 when should you start using strategies to calm your body?
What is a 3 or 4.
Is anxiety within your control? How do we know this?
What is yes, it is, with work and practice. We know this because anxiety stems from the brain and you are in control of that part of your brain.
Anxiety is the same thing as stress?
What is false.
Name 3 self-regulation techniques you can use when you are anxious.
What are, any of the ones we discussed in class last year or others that work for you.
Can you mistake anxiety for a physical illness? Why or why not?
What is yes, because the signals your body gives you to tell you that you are anxious are often similar to symptoms you get when you are ill.
What are the three parts of the brain involved in anxiety?
What are the Amygdala, prefrontal cortex, and hippocampus.
Is it ok to avoid situations that make you anxious? Why or why not?
What is you should not avoid situations that make you anxious. It reinforces your fear in the brain and makes it harder to enter that situation in the future. Facing anxiety-producing situations (that are safe) helps you reduce your feelings of anxiousness.
What are two positive effects of anxiety?
What is
Acceptable answers discuss improved performance in some area (sports, academics, performance, etc) or helping you through a difficult/dangerous event.
Why do we use deep breathing? Give an example.
What is, deep breathing helps to slow our body functions and calm our system. It helps to send signals to the brain that there is no danger and we can calm down.
Deep breathing examples are the lazy 8 or 6 sided breathing.
What are some physical symptoms of anxiety?
What are tense muscles, churning stomach, nausea, headaches, backaches, trembling, numbness, sweats, unclear or trouble thinking.
What is the evolutionary purpose of anxiety?
What is to keep us safe.
How can we become good at managing our anxiety (3 basic steps)?
What is finding a self-regulation strategy that works for you, practicing it regularly, and using it in situations when you are anxious.
What are two negative effects of anxiety?
What is
Acceptable answers include anything about not being able to engage in an activity the way you want to because you are nervous or worried or uncomfortable.
What is self-talk? Give an example.
What is is your internal dialogue.
We will have to judge your example when we hear it.
What is negative self-talk and can it cause anxiety?
What is any inner dialogue you have with yourself that may be limiting your ability to believe in yourself and your own abilities, and reach your potential. It is any thought that diminishes you and your ability to make positive changes in your life or your confidence in your ability to do so.
And yes, it can cause anxiety.
What are 3 areas of the body that change to signal people that they may be anxious?
What are the brain, lungs, heart, skin, muscles, stomach.
What is a trigger and why is it helpful to understand?
What is an event, situation, or object that we know will increase our anxiety.
If we know what they are we can use strategies to help control our anxiety ahead of time.
What is the difference between stress and anxiety?
What is stress is temporary and based on an adverse or demanding circumstance. Anxiety is a more continual condition based on an upcoming event with an uncertain outcome.
What is progressive muscle relaxation? Walk us through it.
What is a method that helps relieve stress and tension. In progressive muscle relaxation, you tense a group of muscles as you breathe in, and you relax them as you breathe out.
When does anxiety become something you need to ask for help with?
What is when it stops you from doing everyday activities; when it goes off and there is no real danger; and when it happens frequently.
What is the connection between the three parts of the brain in relation to anxiety?
What is they work together to help protect you. The prefrontal cortex is involved in our higher level/executive functions. It helps us problem solve and make well thought out decisions. The amygdala is your security guard and takes over the brain from the prefrontal cortex to help make quick decisions. The hippocampus is the memory center that informs the amygdala of safety issues.
What are two things you can do on a daily basis that can help fight stress and anxiety?
What is
Any of the following are acceptable - Eat well, sleep at least 8 hours, anything that you do intentionally to relax - Journaling, exercise, yoga, meditate, listen to relaxing music, sing, spend time outside, seek counseling.
Why do we talk about stress and anxiety in health class?
What is because there is a strong connection between the brain and the body. Taking care of your body helps take care of your mind and taking care of your mind helps the body.