Breathing & Grounding Techniques
What is a simple way to use breathing to calm down when you feel scared?
Hand Breathing (5-Finger Breathing) -
Which distortion is this: “If I get a stomach ache, I’m going to be sick forever”
Catastrophizing
What is something to say when thinking “I’m going to get sick”?
Just because I feel scared doesn’t mean something bad will happen.
What is something to say when feeling anxious and unsure of what to do?
It’s okay to feel like this. You can handle it.
What’s a good way to explain what anxiety feels like in the body?
Answer: “Anxiety can feel like your heart is racing or your stomach hurts. It’s normal to feel this way sometimes.”
What grounding technique can you use to focus on the present moment when you are feeling anxious?
Mindful listening—focus on the sounds around you, like a clock ticking or the wind blowing outside.
Which distortion is this: “If I hear someone coughing, it means I’m going to get sick.
Jumping to Conclusions
What should be said when thinking, “I’ll always feel scared at night”?
“Sometimes I feel scared, but it doesn’t happen every night. I can use my tools to feel calm.”
What should be reminded when having a tummy ache and worrying about getting sick?
Answer: “Just because you have a tummy ache doesn’t mean anything bad will happen.”
What can be done to remind that feeling anxious doesn’t mean something is wrong?
When I feel anxious, I can remind myself that it’s just a feeling and it doesn’t mean anything bad is happening. It’s like when you feel nervous before trying something new—it’s just your body getting ready. I can take deep breaths, think about something that makes me feel safe, or tell myself that it’s okay to feel anxious and I can still handle it.
What is a great way to calm down when you feel overwhelmed by your thoughts?
Imagine your thoughts floating by like clouds. Just let them pass without grabbing onto them. Imagine your thoughts are like fluffy clouds in the sky. When you have a scary or worrying thought, instead of holding onto it, you can put it in the cloud—just imagine placing it there. Let it float away in the breeze, and watch it drift out of sight. You don’t need to grab onto it or think about it too much. It’s okay to let your thoughts float by, and soon they’ll be gone.
Which distortion is this: “I felt scared last night, so I’ll always be scared at night".
Overgeneralizing
What is a good reminder when thinking, “If I hear someone cough, I’ll definitely get sick”?
Answer: “Coughing doesn’t always mean you’re sick. People cough for all kinds of reasons.”
What is a good reminder when fear feels overwhelming?
Answer: “It’s okay to feel uncomfortable. I can still handle this.”
What’s an important thing to remember when thinking that anxiety will never go away?
“Anxiety comes and goes. It’s not something that stays forever.”
What is a body technique can you use to help when you feel scared?
Progressive muscle relaxation—tighten and then relax each body part, starting from your toes to your head.
What is a cognitive distortion?
Sometimes, our brain can trick us into thinking things are much worse than they really are. These are called cognitive distortions—or, “brain tricks.” They make us feel scared, worried, or sad, even when things aren’t so bad.
How can you remind yourself that your nervous feelings are temporary?
Just because I’m nervous now doesn’t mean I’ll always feel this way. I can calm myself down.
What should be said when feeling anxious about something that hasn’t happened yet?
“Worrying about it doesn’t help. I can handle things as they come.”
How can one remind themselves that anxiety doesn’t control them?
I can remind myself that I am in charge, not my anxiety. When I feel anxious, I can take deep breaths, count to five, or think about something that makes me feel strong. I can also remember that anxiety is just a feeling, and feelings don’t get to tell me what to do. I can still make choices and stay calm.
What breathing exercise can help you feel better when you are nervous about hearing someone cough?
The Flower and Candle Breathing -
Which distortion is this: “I’m just a scared person”?
Labeling
How can someone challenge the thought “I’ll never be brave”?
Answer: “I’ve been brave before, and I can use my tools to stay calm.”
What’s a reassuring phrase when feeling scared for no reason?
Answer: “It’s okay to feel scared sometimes. Everyone feels scared sometimes.”
What should be remembered when feeling anxious about something small, like hearing a cough?
When I feel anxious about something small, like hearing a cough, I can remind myself that it’s not always a big deal. People cough for all sorts of reasons, and it doesn’t mean I’m going to get sick. I can take a deep breath and remember that just because I feel nervous doesn’t mean something bad is happening. I can stay calm and know it’s okay.