Physical signs
Name a physical sign that you are experiences mild anxiety.
Some tension, fidgety, start overthinking, etc,
Name a coping skill to use when experiencing mild anxiety.
Deep breath, squeeze a stress ball, get a drink, etc.
Challenge this anxiety thought: "What if I mess up?"
"I will try my best and if I mess up I can still learn from my mistakes." Or any thought that challenges.
False - everyone has different responses to anxiety and stress
Danny feels anxious about a test he has coming up. How can he manage it.
study before, get a good nights sleep, as for help, call a friend to talk to them, take deep breathings, etc.
Name a physical sign that you are experiencing moderate anxiety.
heart rate and breathing start to increase, stomach fluttering, pacing, over-thinking, etc.
Take a walk, talk to someone, take space, Listen to music, draw or color, write in a journal, etc.
Challenge this anxiety thought: "They think that I am not cool enough to hang out with them."
"I do not know what anyone is thinking. I will be myself." Or any thought that challenges.
True or False: Anxiety can be helpful.
True: Anxiety can help protect us if we respond to it in a positive way
Penny is starting at a new school. What can she do when she feels anxious.
Talk to someone, practice mindfulness, make a plan for coping skills she can use at school, etc.
Name a physical sign that you are experiencing high anxiety.
Shaking, heart racing, breathing heavy, nausea, tightness in your chest, headache, crying, racing thoughts, etc.
Name a coping skill to use when experiencing high anxiety.
Take space, scream into a pillow, talk to someone, write in journal, deep breathing, etc.
Challenge this anxiety thought: "What if I get hurt?"
"I am safe and I can handle this. I will ask for help if I need it." Or any thought that challenges.
True or False: It is normal to worry when things get hectic and complicated.
True: All people worry sometimes especially when things get challenging.
Katie is worried that her best friend is mad at her. How can she manage it.
Talk to her friend or talk to someone else. Take deep breaths. Write out how she is feeling in a journal, etc.
You have a big test coming up tomorrow. How stressed are you? (1-10)
Response unique to you. Points for discussing and identifying.
You are feeling worried because there is a big storm happening. What is a coping skill that you can use to deal with it?
Deep breaths, read a book, color, squeeze a stuffed animal, etc.
Challenge this anxiety thought: "I am going to throw up."
"I will get through this. If I stay calm I will feel better." Or any thought that challenges
True or False: Anxiety can make you feel like you are sick.
True: Anxiety causes may physical symptoms including stomach aches, chest pain, shortness of breath, dizziness and more.
Rob is worried that he will mess up during his baseball game. How can he manage this.
Take deep breaths, Use positive self-talk, etc.
You wake up in the middle of the night and hear a strange noise. How stressed are you? (1-10).
Response unique to you. Points for discussing and identifying.
You got a bad grade on a test and you are worried what your parents will say. What is a coping skill that you can use to deal with it?
Deep breaths, squeeze a stress ball, Use some play-doh, etc.
Challenge this thought: "I am never going to be able to do all of this."
"I will take it one step at a time. This will not last forever. I can ask for help." Or any thought that challenges.
What other emotion has a lot in common with anxiety.
Excitement! Both anxiety and excitement have a lot of the same physical reactions. Labelling a feeling as ‘anxious’ brings to mind thoughts of what might go wrong. Labeling it as ‘excited’ brings on a more positive emotional state.
Jill is worried because her friend has not called her back like they said they would. How can she manage this?
Challenge irrational thoughts come up. Talk to someone else.