Anxiety Group, details...
What is CBT the short form of?
Cognitive Behavioural Therapy
What is a good time to have your worry alarm ringing?
When there is a real alarm.
What is mindful eating?
Paying attention to all my senses when I eat.
What does it mean to "Drag my worry off to COURT"?
This is what I can do to look at the evidence for and the evidence against my worry.
What is Worry Time?
A specific time to worry (i.e. 15 minutes each day).
What is the Anxiety Triad?
Thoughts, Feelings and Actions
What is a time when you do not need to worry about your worry alarm ringing?
When there is a false alarm.
What is The Breathing Triangle?
A breathing exercise where you breathe into your belly for 5, breathe out for 5, and rest for 5.
What is a false alarm?
It is a worry that is not real (not a lot of evidence for, and a lot of evidence against).
What is a worry box?
A place to store worries until there is time to review them.
What is Reassurance?
Asking your cheerleaders if your worries will come true or if you made the correct decision.
What are feelings you might have when you are worrying?
Lonely, Scared, Confused, Powerless.
What is Progressive Muscle Relaxation?
Tightening up muscles, holding that tightness before releasing the tension.
When do we need to know what the worry is telling us?
When we are collecting evidence.
What is Negative Self Talk?
Things that I say to make me feel bad and make my worries stronger.
What is the Fearmometer used for?
The Fearmometer measures how high our anxiety is, especially when working on bossing back our anxiety (i.e., during Exposure Assignments/Fear Ladder)
When bossing back anxiety, the number on this gets higher for the first few minutes, and then it gets lower the longer you go and the more times you boss back anxiety.
Why does my body have an alarm system (i.e. heart races, breathing changes)?
These things happen in your body to help you face REAL danger.
What inflates and deflates with proper breathing?
My stomach.
What are things your worries make you do and feel?
Make you feel bad and stopping you from doing things you would like to do.
What is Positive Self Talk?
Things that I say to myself that make me stronger and make my worries weaker.
How do you feel anxiety in your body?
The first exercise we did so that you know what the signs of anxiety are in your body.
Changes in heartbeat; Stomach feels sick; Breathing speeds up; Head is dizzy or you have a headache; Face turns red or feels hot; Eyes get watery; Ears make sounds seem farther away; Body temperature changes or you feel shaky.
What are relaxation strategies for?
Strategies I can use to turn the alarm down a little so I can figure out if I should worry or not.
What is visualization?
Imagining my special place. How it looks, feels, sounds, smells, and tastes.
What are Thinking Trap Questions?
"How many times has _____ happened before?"
"What is the worst that could happen?"
"It may be possible but is it likely?"
What are coping cards?
When my cheerleader or an adult isn't around and my worry boss is ringing some alarms, I can use these to help me think more clearly.