ANXIETY 101
What is anxiety trying to do for us, even when it feels overwhelming?
Protect us from perceived danger.
Name one physical symptom of anxiety.
Racing heart, muscle tension, sweating, upset stomach, etc.
Anxiety often shows up on top of what deeper emotion?
Fear
What is a fear ladder?
Small steps to face anxiety gradually.
Name one grounding skill for anxiety.
5-4-3-2-1, deep breathing, temperature change.
True or False: Anxiety always means something bad is about to happen.
Answer: False — anxiety often overestimates threat.
Name one thinking symptom of anxiety.
Racing thoughts, “what ifs,” catastrophizing.
Name one feeling that can hide underneath anxiety.
Sadness, shame, anger, grief, loneliness.
True or False: Exposure means forcing yourself into panic.
False — exposure is gradual and intentional.
What’s one way to respond to racing thoughts without arguing with them?
Noticing, labeling, letting them pass.
What’s the difference between feeling anxious and having an anxiety disorder?
Everyone feels anxiety sometimes; an anxiety disorder is persistent, intense, and interferes with daily life.
Why can anxiety increase cravings even if you don’t want to use?
Anxiety is uncomfortable; the brain wants relief.
Why might anxiety show up instead of sadness?
Sadness feels vulnerable; anxiety feels more “active.”
Why is avoidance tempting but unhelpful long-term?
It shrinks life and strengthens anxiety.
What’s the goal of coping skills — to erase anxiety or manage it?
Manage it.
Why can anxiety show up even when things are “going well” in recovery?
The brain is adjusting; safety can feel unfamiliar.
Why might anxiety feel stronger in early recovery?
Substances previously numbed feelings; nervous system is recalibrating.
In recovery, anxiety sometimes protects us from feeling what?
Regret, guilt, loss, uncertainty.
What’s one way anxiety might actually show progress in recovery?
Feeling emotions instead of numbing.
You feel anxious before group and want to skip. What’s one coping step?
Attend anyway, ground, sit near exit, ask for support.
Name one way anxiety can be helpful in small amounts.
Motivation, awareness, preparation, self-protection.
What’s one sign anxiety is driving behavior instead of values?
Avoidance, isolation, impulsive choices.
Why is identifying the feeling under anxiety helpful?
It helps us respond with the right coping skill.
What’s a recovery-friendly rule for exposure?
You choose the pace; discomfort ≠ danger.
What’s one values-based action you can take even while anxious?
Showing up, communicating, asking for help.