Anxiety Detective
Anxiety predicts danger before evidence. What thinking trap is this?
What is fortune telling?
This type of self-care activity actually reduces anxiety by helping regulate your nervous system instead of distracting you.
What is movement (walking, stretching, exercise)?
Avoiding a conversation may help today but often makes anxiety ____ tomorrow.
What is stronger?
This part of the brain sounds the alarm during anxiety.
What is the amygdala?
Name one activity that gets you outside for at least 20 minutes.
What is walking, kayaking, hiking, biking, etc.?
Name one clue that anxiety is talking instead of facts.
What is "What evidence do I actually have?"
Self-care includes saying "no" to protect your _____.
What is energy or boundaries?
People with social anxiety usually overestimate how much others notice their mistakes. This is called the ____ effect.
What is the spotlight effect?
Slow exhaling activates this calming part of the nervous system.
What is the parasympathetic nervous system?
Choose one room in your house to make feel calmer by adding one comforting item or organizing one small area.
What is creating a safe zone?
Name a coping skill that works because it helps you tolerate anxiety instead of escaping it.
What is paced breathing, grounding, or urge surfing?
Which is healthier: waiting until you're burned out to rest or scheduling recovery before you're exhausted?
What is scheduling recovery?
Finish the sentence: Confidence usually comes ____ action, not before it.
What is after?
Anxiety often mistakes uncertainty for ______.
What is danger?
Anxiety says, "Stay inside my room where it's safe." What's one 15–20 minute activity that gently teaches your brain the outside house/world can also be safe?
Answer: What is going for a walk, taking breaths, safe space creations, sitting in a new area/park, different reading/hanging spot, making meals/snacks, cleaning?
During therapy we often ask, "What would you tell a friend?" Why?
What is because we treat others with more compassion than ourselves?
Doom scrolling often increases anxiety because it keeps your brain in a state of ______.
What is hypervigilance or threat scanning?
Which keeps social anxiety alive: perfection or authenticity?
What is perfection?
Neuroplasticity means the brain can ______.
What is change and build new pathways through repeated practice?
Therapists sometimes encourage clients to build a "Map of Safe Places." Name five places (inside or outside your home) where your nervous system can practice feeling calm, even if anxiety comes along.
What is identifying and intentionally using five safe spaces (for example: your bedroom, backyard, library, a favorite café, a park bench, a store, or a friend's home) to expand your comfort zone instead of shrinking it?
You feel anxious before attending an event. Should your goal be to eliminate anxiety or bring it with you while doing what matters?
What is bringing anxiety with you?
Name three signs that your battery is running low before burnout happens.
What is irritability, poor sleep, procrastination, muscle tension, isolation, etc.?
You leave an event convinced everyone thought you were awkward. What's the cognitive distortion if you have no evidence?
What is mind reading?
Research suggests that frequent social media use can make the brain more sensitive to likes, notifications, and rewards because it activates this brain chemical.
What is dopamine?
Create a summer goal based on values instead of fear.
What is any goal connected to learning, friendship, health, creativity, or family?