Anxiety 101
A.N.T.s
CBT
Stress and YOU!
True or False
100
THIS is our body’s reaction to perceived danger or important events, kind of like an internal alarm system. It alerts us to danger and helps our body prepare to deal with it.
What is anxiety.
100
The abbreviation A.N.T.s stands for these.
What are Automatic Negative Thoughts.
100
These three things are a part of the "CBT Triangle" or "Magic Circle"
What are thoughts, feelings, and behaviours.
100
Name one example of a situation that is good or happy, but that also can cause stress.
What is a wedding, a new baby, a new job, going on vacation, Christmas or other holidays, etc.
100
Having anxiety is always a problem.
What is false. However, anxiety can become a problem when... 1) Anxiety goes off when there is no real danger (such as a smoke alarm going off when you’re just making toast). 2) Anxiety happens a lot. 3) Anxiety feels pretty intense. 4) Anxiety stops you from doing fun and important things that you want to do (like going to school dances or parties, making friends or dating, getting your homework done, or getting a job or your driver’s licence).
200
This "response" happens when when we are faced with a perceived danger: your body will rev up to help you deal with the danger, and you will take action either to get away from or fend off the danger.
What is "fight or flight" OR "fight-flight-freeze". This automatic response helps you cope with danger. For example, you may yell at your mom for pushing you to take your driving test when you don’t feel ready (fight). You may avoid going to a party or leave early because you feel uncomfortable around people you don’t know (flight). Or, you may freeze and hope the danger doesn’t notice you, like when your mind goes blank when the teacher asks you a question.
200
This thinking error only lets you see one part of things that happen - the negative part.
What is/are negative glasses.
200
Red or "hot" thoughts can be thought of as unhelpful or negative, whereas THESE thoughts are more helpful or positive.
What is green or "cool".
200
Name 3 physical signs of stress/anxiety.
What is: - headache - nausea/stomachache - racing heart - sweating - tension/sore muscles - shakiness, jittery - low energy/tired
200
Anxiety can be genetic.
What is true. Anxiety problems can develop a couple of different ways: genetics and life experiences.
300
Suffering from high anxiety can also make a person more prone to THIS mental health disorder.
What is depression.
300
This thinking error assumes that you know what other people are thinking.
What is the mind-reader.
300
In most cases, this is the easiest part of the CBT triangle to change.
What is/are thoughts.
300
Name three coping strategies that you could use to deal with stress
What are: music, exercise/playing a sport, reading/writing, tv/movies, talking to a friend, art, playing a game, breathing...
300
Teens need 7.5 hours of sleep a night.
What is false. False. Teens actually need 9 to 9.5 hours of sleep a night yet most teens barely get 7 or 8! A lack of sleep seriously impacts our mood and our ability to think and learn.
400
This component of therapy for anxiety allows a person to face their fears.
What is exposure.
400
With this thinking error, a single negative event or disappointment is allowed to quickly grow into a much larger pattern of defeat.
What is snowballing.
400
Name something that could affect the way that you perceive an event.
What is/are: - core beliefs - assumptions - automatic thoughts - already being in a negative trap from a previous event
400
This way of paying close attention to our present internal state and/or immediate surroundings, without judgment, is increasingly being recognized as an important way to reduce stress.
What is mindfulness.
400
In order to get over negative thoughts, we always just have to think positively.
What is false. What we need is "balanced thinking" that is more realistic, and acknowledges the positive and the negative. Sometimes we may have to search out the positive things, especially if we are prone to thinking more negatively.
500
Name two types of anxiety disorders.
What are: - generalized anxiety disorder - social anxiety disorder - separation anxiety disorder - phobias - obsessive-compulsive disorder (OCD) - panic disorder
500
The best way to "squash" A.N.T.s would be to...
What is to notice and question/challenge them!
500
John wakes up in the morning thinking that he is not ready for his math test, and so he feels worried and does not want to go to school. Considering the CBT triangle, name one thing John could change in order to feel better and go to school.
What is his thoughts. One example might be "I don't feel ready, but I usually don't feel ready and I always end up doing ok"
500
A 3-legged stool is a solid one but all three legs are needed for the stool to stand. For stress, the three legs can be thought of as representing these 3 important ways to deal with stress.
What are: 1) get to the source (deal with the problem) 2) coping strategies 3) ask for help if needed
500
Anxiety can kill you.
What is false. Well, mostly false... Having an anxiety attack may feel life threatening, however even severe anxiety will pass and will not kill you. BUT suffering from prolonged high anxiety over time is very hard on the human body and can lead to serious health problems.
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