Anxiety
Name one physical sign that someone might be anxious.
Fast heartbeat, stomachache, sweating, shaking, feeling tense, etc.
True or false: Having a thought automatically makes it true.
False.
You're nervous before figure skating. What's one thing you could do to calm your body?
Slow breathing, grounding, stretching, listening to music, etc.
What has many keys but can't open a single lock?
A piano.
🧠 🌪️
Brainstorm.
Name 3 things that can make anxiety feel stronger.
Overthinking, lack of sleep, stress, avoiding things, focusing on the worry, etc.
“Everyone is going to think I’m weird.” Is this a thought or a fact?
Thought.
You're nervous about starting a conversation with someone new. What's one simple thing you could say?
“Hey, how are you?” Ask about school/activity, give a compliment, etc.
What belongs to you, but other people use it more than you do?
Your name.
🛋️ 🥔
Couch potato
Why might anxiety feel worse when you're alone or have nothing to do?
There are fewer distractions and more time to focus on thoughts/worries.
What is the difference between a thought and an action?
A thought happens in your mind; an action is something you actually choose/do.
An embarrassing memory randomly pops into your head and you start overthinking it. What could you do?
Notice the thought, redirect attention, use grounding, remind yourself you don't have to solve it, etc.
The more you take away from me, the bigger I become. What am I?
The more you take away from me, the bigger I become. What am I?
🌙 🚶♀️
Moonwalk.
Someone notices an anxious thought and spends the next hour trying to prove whether it's true or false. How could that accidentally keep the anxiety going?
It keeps attention on the thought and can lead to more analyzing, doubt, and anxiety.
An unwanted thought pops into your head. Give 2 ways you could respond without arguing with it, proving it wrong, or figuring out what it “means.”
Notice it and let it pass, label it as an intrusive thought, return attention to what you were doing, tolerate the uncertainty, etc.
You get an upsetting intrusive thought and immediately want to ask someone, “Does this mean something about me?” What could you try instead?
Sit with the uncertainty, label the thought, avoid reassurance seeking, redirect back to what she was doing, etc.
What disappears as soon as you say its name?
Silence.
🐈 👜
Cat's out of the bag.
Anxiety tells you that you need to be 100% certain before you can stop worrying. What's the problem with trying to get 100% certainty?
We can't be completely certain about everything, and continuing to search for certainty can keep the worry going.
An upsetting thought pops up and your brain says, “We need to figure this out RIGHT NOW.” What could you say back without answering the thought?
“Maybe, maybe not,” “I don't need to figure this out right now,” “That's an intrusive thought,” etc.
An intrusive thought keeps coming back even though you've tried really hard to make it disappear. What might work better than fighting with it?
Allow it to be there without engaging with it, stop trying to solve it, and continue with what she was doing.
I have branches, but no fruit, trunk, or leaves. What am I?
A bank.
🐘 🏠
Elephant in the room.