Anxiety Basics
Anxiety is your body’s natural ___
Answer: Alarm system.
Anxiety works like a built-in smoke alarm. It warns us about danger and prepares our body to react (fight, flight, or freeze). Helpful in emergencies, but sometimes it “goes off” when there’s no real danger (like before a test).
Name one breathing technique
Answer: Box breathing, 4-7-8, diaphragmatic breathing
Breathing slowly lowers the body’s ‘alarm system’ by activating the parasympathetic nervous system. It
tells the brain ‘I’m safe.’
Replace ‘I can’t do this’ with ‘I’ll try my best’ is what?
Answer: Positive self-talk
Shifting your inner dialogue helps reduce fear and boosts confidence.
What to do if you're nervous before a test?
Answer: Breathing, grounding, or self-talk, Calming the body before starting improves focus and reduces mistakes.
True/False Only adults get anxiety
Answer: False
Anxiety affects kids and teens too — especially during big life changes, school pressures, and brain
development.
Name two physical symptoms of anxiety
Answer: Racing heart, sweating, shaking, stomach aches, headaches, tense muscles.
Anxiety activates the body’s ‘fight or flight’ system. Adrenaline causes physical changes so we’re ready
to act — even if there’s no real threat.
What’s the 5-4-3-2-1 technique used for?
Answer: Grounding yourself in the present moment.
By noticing 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste, your brain shifts away from racing thoughts
and back into the here and now.
Writing down worries then closing notebook is what?
Answer: Journaling
Writing helps release racing thoughts, and closing the book tells the brain, ‘I’ll come back later, but I
don’t need to carry this now.’
What to do if you're feeling left out by friends?
Answer: Talk to a friend, journal, or do a fun activity, Healthy coping prevents isolation or negative spirals.
True/False Coping skills erase anxiety forever
Answer: False
Skills don’t eliminate anxiety — they help manage it so you can keep living life.
True/False: Anxiety is always bad
Answer: False
A small amount of anxiety is useful — it can motivate us to study, stay alert, or perform well in sports.
It’s only a problem when it’s constant, overwhelming, or stops us from doing things.
One physical activity that helps anxiety
Answer: Walking, stretching, dancing, yoga, sports
Movement burns off stress hormones (adrenaline, cortisol), releases tension, and calms the nervous system. Even 2 minutes helps.
Skill of questioning if your worry is true is what?
Answer: Thought challenging
Asking ‘What’s the evidence for/against this thought?’ reduces distorted thinking and replaces it with balanced thoughts.
What to do if you have trouble sleeping from worry?
Answer: Body scan, breathing, PMR, journaling, These calm the nervous system so the body can rest.
True/False Anxiety makes you weak
Answer: False
Anxiety is a normal human system. Using help and skills takes strength.
Anxiety affects thoughts, feelings, and ___
Answer: Behaviors
Anxiety is part of the ‘thoughts-feelings-behaviors triangle.’ Example: thought = ‘I’ll embarrass myself,’ feeling = nervous, behavior = avoiding class presentation.
Skill where you tense and relax muscles
Answer: Progressive Muscle Relaxation (PMR)
Tensing and releasing muscles helps the body notice the difference between tension and calm, training it to let go of stress.
Saying ‘I’m having the thought that no one likes me’ is what?
Answer:Cognitive delusion
Explanation: Adding ‘I’m having the thought that…’ creates distance between you and the thought, so it feels less
overwhelming.
What to do if you are nervous to meet new people?
Answer: Positive self-talk, plan conversation starters, calming breaths
Preparation reduces fear, while calming skills keep nerves from taking
True/False Medication is the only way to manage anxiety
Answer: False
Skills, therapy, sleep, exercise, and support all help. Meds can be part of a plan for some people.
One sign stress turned into anxiety needing support.
Answer: Persistent, overwhelming, interferes with daily life
Everyday stress is short-term, but anxiety disorders are persistent and disruptive. If it’s daily, lasts
weeks, and causes major problems, support is needed.
Why does movement reduce anxiety?
Answer: Burns stress chemicals, lowers tension, signals safety to the brain
Exercise resets the body’s alarm system, improving mood and calming the nervous system.
Why do coping thoughts reduce anxiety?
Answer: They reframe negative thinking and calm the brain
Explanation: Our thoughts trigger feelings. Healthier thoughts send a calmer message to the body, reducing anxiety
symptoms.
What to do if you are overwhelmed after fight at home?
Answer: DBT, TIPP skill --helps prevent impulsive or harmful behaviors.
Rapid body-based resets bring the ‘thinking brain’ back online after strong emotions.
True/False Talking to someone you trust when anxious is a coping skill
Answer: True
Social support regulates our nervous system. Being heard lowers stress.