Anxiety Basics
What is anxiety?
A feeling of worry, nervousness, or fear.
What is one healthy coping skill for anxiety?
Deep breathing, journaling, music, exercise, talking to someone, etc.
“Everyone hates me.” Is this a thought or a fact?
Thought.
Anxiety can make people feel what emotion besides fear?
Irritable, angry, frustrated, overwhelmed, sad, etc.
You’re nervous before a test. What’s one healthy coping skill you can use?
Deep breathing, positive self-talk, grounding, etc
Question: True or False: Anxiety can cause physical symptoms.
True
What breathing technique involves inhaling for 4 seconds, holding, then exhaling slowly?
Deep breathing/box breathing.
What is catastrophizing?
Assuming the worst possible outcome will happen.
What happens to your body during “fight or flight”?
Heart races, muscles tense, breathing changes, etc.
Your friend hasn’t texted back. What’s an anxious thought you might have?
“They’re mad at me,” “They hate me,” "I'm not for everyone", etc.
Name one physical sign of anxiety.
Nail biting, stomach aches, headaches, sweating, shaking, fast heartbeat, etc.
Name one thing you can do instead of nail biting.
Stress ball, gum, fidget toy, lotion, squeezing hands, etc.
I failed one test so I’m stupid.” What thinking mistake is this?
Negative self-talk/overgeneralizing
Why might someone isolate when anxious?
To avoid stress, judgment, embarrassment, or overwhelming feelings.
What’s a healthier replacement thought for “Nobody likes me”?
“I don’t know what others are thinking,” “One moment doesn’t define me,” etc.
What does “overthinking” mean?
Thinking too much about problems or situations, often imagining worst-case scenarios.
What does grounding help with?
Staying calm and connected to the present moment.
What can you ask yourself to challenge anxious thoughts?
“Is this true?” “What evidence do I have?” “What would I tell a friend?”
Name one warning sign that anxiety is getting stronger.
Nail biting, shutting down, snapping at others, avoiding people, trouble sleeping, etc.
You feel irritated and want to isolate. What’s one small healthy action you can take instead?
Text someone, go outside, listen to music, journal, etc.
True or False: Avoiding people can sometimes make anxiety worse.
True
Name all 5 senses used in the 5-4-3-2-1 grounding technique.
Sight, touch, hearing, smell, taste.
True or False: Thoughts are always facts.
False
What is one healthy way to express emotions instead of withdrawing?
Talking, journaling, drawing, texting someone trusted, therapy, etc.
You notice yourself nail biting during stress. What should you do first?
Notice the trigger/feeling and use a coping skill replacement.