Whatcha Know about Anxiety?
Name that Type of Anxiety
What was that Reaction?
Lets Cope with them Coping Skills
Can you Guess it?
100

- True or False -

Not everyone feels anxious

False - anxiety is a normal emotion that can be a response to stress, pressure, or feeling threatened. 

It occurs in response to realistically anticipated danger and therefore is a survival instinct

Feeling anxious is very much a part of being a human. While everyone feels anxious from time to time, it can sometimes be a problem when the anxiety is causing a lot of distress or when it interferes with our ability to live our lives

100

This is a form of anxiety that may also be called worry. Worry is generally regarded as thinking repeatedly about future events.

It can be triggered by a variety of external events, or from thoughts that just pop into your head.

This worry generates more anxiety and more worry, which actually gets in the way of positive thinking and action. 

Generalized Anxiety

100

What is the bodies response when a person is in danger, or believes that they are in danger 

Fight/Flight response

Flee/remove self from the situation, or stand and fight. The main purpose of the fight/flight response is to protect the individual.  

100

EXERCISE - Go on walks, hikes, to the gym; Why is this an effective coping skill / helps with anxiety? 

Exercise naturally increases some of the brain proteins that help us learn that we are safe

Exercise helps anxiety by - Releasing endorphins, Distracting yourself, Increasing blood flow, Improving sleep, Building resilience   

100

This English singer-songwriter, known for popular songs titled "Rolling in the Deep", "Hello", "Someone Like You" ; Suffers from Anxiety and Panic Attacks

Adele

Her anxiety has presented through throwing up before concerts. Her coping skill is using Humor 

 "When I get nervous, I try to bust jokes."

200

What is your experience with Anxiety? Share personal experiences/sysmptoms

Anxiety is a feeling of fear, dread, or uneasiness that can be mild or severe 

Symptoms of anxiety include: 

  • Sweating 
  • Restlessness and tension 
  • Rapid heartbeat 
  • Trouble concentrating or making decisions 
  • Nausea or abdominal distress 
  • Heart palpitations 
  • Shaking or trembling 
  • Trouble sleeping 
  • Feeling a sense of impending danger, panic, or doom
200

This type of anxiety is used to describe feelings of anxiety and fear that occur in response to social situations

Social Anxiety

200

When a person’s fight/flight response is activated, three major systems are affected. 

What are these systems?

A - The nervous, urinary, and emotional systems.

B - The physical, cognitive and behavioral systems.

C - The cognitive, emotional, and circulatory systems.  

D -  The nervous, behavioral, and skeletal systems.

B - The physical, cognitive and behavioral systems.

200

This coping skill involves the process of inhaling and exhaling

Deep Breathing 

Breathing tips 

-When you first begin changing your breathing, it may be difficult to slow your breathing down to this rate. You may wish to try using a 3-in, 1- hold, 4-out breathing rate to start off with. 

-When you are doing your breathing exercises, make sure that you are using a stomach breathing style rather than a chest breathing style. You can check this by placing one hand on your stomach and one hand on your chest. The hand on your stomach should rise when you breathe in. 

-Try to practice at least once or twice a day at a time when you can relax, relatively free from distraction. This will help to develop a more relaxed breathing habit. The key to progress really is practise, so try  

200

Anxiety can cause Cold Feet and Hands

True or False? 

True 

When we feel anxious, the flight or fight response kicks in. When this occurs, blood flow is redirected from your extremities, such as your hands and feet, and towards the torso and vital organs. This creates the feeling of cold in your hands and feet.

300

Anxiety is our body’s response to ______ and _______.

What is stress and danger.

300

This is an intense and distressing fear of an object, animal, situation, or experience. 

This fear or anxiety can be quite debilitating and may cause us to avoid certain tasks or activities, to the point that we neglect important matters at work, in social activities, in relationships, or our physical health.

​Specific phobia ​


Some common phobias include animals, heights, needles, and blood. 

Although there may be some danger posed by some of these objects, animals, or situations, the anxiety experienced in a phobia is always out of proportion to the actual threat.

For example, imagining or looking at images of the thing someone is afraid of may be enough to cause anxiety or fear. Someone with a specific phobia may try to avoid the thing they are afraid of.

300

What is the sympathetic nervous system? 


Your sympathetic nervous system is best known for its role in responding to dangerous or stressful situations. In these situations, your sympathetic nervous system activates to speed up your heart rate, deliver more blood to areas of your body that need more oxygen or other responses to help your get out of danger. 

The sympathetic nervous system (SNS) is a network of nerves that activates the body's "fight or flight" response. It's one of the three divisions of the autonomic nervous system, which regulates the body's unconscious actions. The SNS is constantly active at a basic level to maintain homeostasis, but its activity increases when you're stressed, in danger, or physically active.

300

What is Progressive Muscle Relaxation? 

In progressive muscle relaxation exercises, you tense up particular muscles and then relax them, and then you practice this technique consistently

Lets try it

300

This former Disney Channel star, has been vocal about her struggles with substance abuse, eating disorders, anxiety, and depression. 

Hints - Camp Rock and Cool for the Summer 

Demi Lovato

On her 2013 appearance on Ellen she said "Sometimes you just have to take a step back so things stop stressing you" 

Coping Skill - Walk away and Set Boundaries

400

What is the difference between Stress and Anxiety? 

Stress is a short-term response to an external cause, like a difficult event or argument, while anxiety is the body's internalized response to stress and can persist even when there is no stressor.

400

This type of anxiety is used to describe the condition where panic attacks seem to happen unexpectedly rather than always in predictable situations

Panic disorder and agoraphobia

It is normal to feel some physical sensations when you’re feeling anxious. However, a panic attack is much more intense. 

Includes a range of physical symptoms and anxious thoughts, and peaks within about 10 minutes.  

Someone with panic disorder will often have a persistent fear of having another attack or worries about the consequences of the attack. Many people change their behaviour to try to prevent panic attacks. Some people are affected so much that they try to avoid any place where it might be difficult to get help or to escape from. When this avoidance is severe it is called agoraphobia.

400

True or False 

Once a stressor is no longer present, your body will no longer feel anxious

False

Part of the process of restoration is that the systems do not return to normal straight away. Some arousal continues and this is for a very good reason. In primitive times, if a wild animal confronted us it would be foolish to relax and be off guard as soon as the animal began to back off. The chances of danger continuing in such a case causes the body to remain prepared for the need to once again face danger. Therefore, some residual effects of the fight/flight response remain for some time and only gradually taper off. This can leave the individual feeling ‘keyed up’ for some time afterwards. This helps to understand why it is that people can feel anxious for ongoing periods of time when no obvious stressor is present.

400

Over // Under

Do you think the group can name 10 coping skills? 

Group Collab

400

Women are more likely than men to develop an anxiety disorder

True or False?

Women are twice as likely as men to develop an anxiety disorder

According to the ADAA, from the time a girl reaches puberty to the age of 50, she is twice as more likely to develop an anxiety disorder as a man. A woman’s fight or flight response is more easily activated and stays activated longer than a man’s – partly due to progesterone and estrogen. There’s also evidence to suggest that the female brain does not process serotonin as quickly as the male brain and they are more sensitive to low levels of corticotropin-releasing factor (CRF), a hormone that organizes stress responses in mammals.

500

There are different types of anxiety disorders

Can you name at least two different types of anxiety disorders?

Generalized anxiety disorder; Panic disorder; Post-traumatic stress disorder (PTSD); Social anxiety disorder; Separation anxiety; Specific phobias; Obsessive-compulsive disorder (OCD) 
500

This is considered to be separate to anxiety disorders, but is associated with significant anxiety. 

This occurs when a person has repetitive or recurring thoughts (obsessions) and/or behaviors that they feel the urge to repeat over and over (compulsions)

Obsessive-compulsive disorder 

Obsessions are repeated thoughts, urges, or mental images that cause the person significant anxiety 

Compulsions are repetitive behaviors that the person does in response to obsessions 

For someone with OCD, these obsessions and/or compulsions cause a lot of distress and significantly interfere with their every day life

500

When your body has a flight/fight response and/or you get anxious, your body has physical changes. How many of these can you name?

1. An increase in heart rate and strength of beat 

2. A redistribution of blood from areas that aren’t as vital to those that are 

3. An increase in the rate and depth of breathing 

4. An increase in sweating 

5. Widening of the pupils of the eyes 

6. Decreased activity of the digestive system 

7. Muscle tension  

500

This coping skill/technique can help calm you in the moment. It helps to shift your focus onto the physical environment and away from anxious thoughts. 

What is this?

Grounding

Some grounding exercises you can try include:

  • running your hands under cold water
  • taking a cold shower
  • gently shaking your whole body
  • focusing on your breathing

You can also attempt to ground yourself by trying to focus on each of your senses in sequence. This grounding exercise is called the 5-4-3-2-1 technique:

  • Name 5 things you can see.
  • Name 4 things you can feel.
  • Name 3 things you can hear.
  • Name 2 things you can smell.
  • Name 1 thing you can taste.

Another similar technique for coping with anxiety is called the 3-3-3 rule. It involves the following steps:

  • looking around and naming 3 things you can see
  • listening to identify 3 sounds you can hear
  • moving 3 parts of your body
500

This professional basketball player in the NBA, Who played for the Sacramento Kings and the Houston Rockets as a power forward. Had to take a leave of absence due to his experience with mental illness, specifically anxiety in the 2012-2013 season. 

Royce White 

 "You can't just take Tylenol to deal with it. Being able to be level with people, being honest about your problem – that is a huge help."

Coping Skill - Talking about it, engaging in therapy and coming to group

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