Anxiety Basics
This body system becomes activated when your brain senses danger, even if the threat isn’t real.
What is the fight‑flight‑freeze response?
This mental habit involves replaying distressing thoughts over and over, making anxiety stronger.
What is rumination.
This grounding skill helps you reconnect to the present moment by naming things you can see, hear, and feel.
What is the 5‑4‑3‑2‑1 grounding technique.
Taking a brief break during conflict helps prevent emotional overload and supports clearer thinking.
What is a timeout.
Myth or Fact: Avoiding anxiety triggers makes anxiety worse over time.
Fact.
This symptom can make it difficult to sit still or feel settled when anxious.
What is restlessness.
This type of trigger happens when your body reacts to sensations like a fast heartbeat or dizziness.
What are physiological triggers.
This regulation strategy involves intentionally engaging in activities that soothe your senses, such as warm showers, soft blankets, or calming music.
What is self‑soothing.
This communication skill helps you express needs clearly after returning from a timeout.
What are I‑statements.
Myth or Fact: Anxiety can activate the body’s fight‑or‑flight system even when there is no real danger.
Fact. The fight‑or‑flight system can activate in less than one second during anxiety, even without real danger.
This part of the brain acts like an alarm system, detecting possible threats.
What is the amygdala.
This concept describes whether a person believes their actions influence outcomes, or whether outside forces control what happens to them.
What is locus of control.
This coping skill involves identifying unhelpful thoughts, challenging them, and replacing them with more balanced and realistic ones.
What is cognitive reframing.
This behavior temporarily reduces anxiety but makes it stronger over time.
What is avoidance.
Myth or Fact: Intrusive thoughts reflect your character or values.
Myth.
This is the key difference between stress and anxiety: one responds to real pressure, the other responds to perceived danger. (Identify which is which)
What is stress is a reaction to an actual situation, while anxiety is a reaction to a perceived threat.
This term describes the zone where a person can manage emotions, stay grounded, and think clearly without becoming overwhelmed or shut down.
What is the window of tolerance.
This DBT skill helps you pause, check in with yourself, and choose a more intentional response instead of reacting impulsively.
What is the STOP skill.
This physical reaction happens when anxiety activates your body’s danger system, causing symptoms like a racing heart, tense muscles, or rapid breathing- even when no actual threat is present. (hint part of window of tolerance)
What is hyperarousal.
Myth or Fact: Intrusive thoughts often become stronger when you try to suppress or fight them.
Fact. Research shows that trying to suppress unwanted thoughts makes them up to 2-3 times more likely to return.
This term describes the cycle where anxious thoughts trigger physical symptoms, which then increase anxiety.
What is the anxiety feedback loop. Other acceptable answer is cycle or spiral.
This thinking pattern involves turning a small problem into something much bigger in your mind.
What is magnification.
This DBT/mindfulness‑based coping skill helps you slow down by noticing what’s happening, describing it without judgment, and reflecting before responding.
What is the Observe–Describe–Reflect skill.
This strategy helps you choose actions based on values rather than fear.
What is values‑guided decision‑making.
Myth or Fact: Studies have found that intrusive thoughts occur in nearly 9 out of 10 people, even those without anxiety disorders.
Fact.