All about my Anxiety.
Body Mapping:
Name two locations within a persons body - where they might experience Anxiety.
My Heart Races
I get very hot, and Sweaty.
I have a difficult time breathing.
My Head hurts
I give up. I'll never be able to do this.
This is really hard, but I'm going to keep trying.
What is the 5,4,3,2,1 tool?
Uses your sense and environment.
The 3 C's (Catch it, Challenge it, Change it )
Your Anxious thought:
I'm going to fail this test.
1. Anxious thought.
2. I practiced, I have never Failed a spelling test.
3. I'm going to do well today.
Visualization
Pretend you have a remote control and you're having an overwhelming thought/feeling- change the channel to an image of a place in nature where you feel calm.
What is that place?
A Sunny Beach.
Near the lake.
The forest.
What might trigger anxiety for someone?
New Situations
New People
School
Getting told "No"
Racing thoughts
I'm so dumb.
What is a grounding tool? And how does it help?
Reduces anxiety
Distracts your brain
Practices being in the present moment.
Re-frame and or change this thought;
I have a worry that I'm going to do something wrong.
This is my anxious thought- I haven't done anything wrong.
What physical thing can you do to manage stress or anxiety?
Walk, Run, Exercise, Dance, Shake
What is a worry?
Unpleasant thoughts you can't get out of your head. They are like annoying buzzing bugs that keep buzzing around.
I got a B on my test I will probably fail my grade.
A - B is still a passing grade. I did my best.
What is 5 finger breathing.
Hand out
Even though I think...
no one likes me.
A more helpful thought is .....
I have so many friends, and this is why....
Figure 8 Breathing.
What is it?
Handout.
What is an unhealthy way to deal with worries/ anxiety?
Keep it in.. Don't tell anyone.
Avoid and or leave a situation that causes anxiety.
No one is looking at me- they probably hate my new shirt.
No one noticed my new shirt.
Name 5 Yellow things within this room.
How does this tool help reduce anxiety/ and worry.
Distracts
Write it out, Talk it out.
What is one school worry thought you had this week?
anything.
More ways to thought stop:
Picture a red stop sign.
Snap you fingers.
Picture your worry as a balloon and pop it.
Practice :)
What is one way to manage, and or handle your anxiety in a healthy manner?
Deep Breathing.
Taking a break.
Talk about my worries.
I'm pretty sure everyone hates me.
No one hates me, and I have friends that I care about and they care about me.
Gratitude Journal.
Write down two good things that happened this week?
anything.
The voice of reason:
Your anxious thought: "I'm afraid I said something mean to my friend, they must hate me."
Is this a helpful thought?
Is there another way to look at this thought?
No it's not helpful.
Yes, re-frame a thought.
Draw your anxiety.
What does it look like?
Draw away :)