Anxiety Cycle
What is anxiety?
Anxiety is our physical reactions and thoughts regarding perceived threats.
It helps us focus on our problems and protect us from danger.
What are healthy coping skills? (Name 3 of your coping skills).
Healthy ways in which we can deal with or manage uncomfortable feelings and situations.
What are relaxation techniques?
Ways in which we can calm our body and mind to reduce anxiety sxs (also works for anger).
What is negative labeling?
Calling yourself degrading/mean/hurtful names
Ex. you're such a loser, that was stupid
What mammal has the strongest bite in the world?
Hippopotamus
What are common physical sxs of anxiety? (Name 3)
Sweating, shaking, feeling hot, fast heart beat, poor concentration, sleep issues, tense muscles, upset stomach, uncontrolled worrying
Why is exercise a good coping skill?
Can reduce stress, improve sleep quality, increase energy, increase physical heath, and improve mood.
Why does deep breathing work as a relaxation technique?
When we take slow and deep breaths it triggers are "calm" response in our body.
What does it mean to discount the positive?
This is ignoring positive events or the "good stuff" in your life and focusing on the negatives. I can be harder to accept compliments and strengths.
Ex. Received a B on an exam, but focuses on the answers they got wrong.
Why are flamingos pink?
How does anxiety "grow" in the cycle of anxiety?
When we avoid what makes us feel uncomfortable or scared, we get a small sense of relief, but anxiety then grows in the long-term.
How do focusing on your values help reduce anxiety?
By choosing to focus on what is important "compass" and reduce avoidance behaviors.
What is progressive muscle relaxation?
Feeling our body tense and relax to help use feel more calm. It can also help spot anxiety by noticing muscle tension.
What is spotlighting?
Thinking everyone is looking at you and feeling self-conscious.
Ex. thinking everyone is watching you as you pass by a crowed
How far can a wolf smell its prey?
2 miles
What is a panic attack?
Periods of overwhelming fear and anxiety. People often feel they are having a heart attack, can't breath or are dying.
How can journaling help reduce anxiety sxs?
Writing down your worries, asking yourself what you do when you're worried, and what happened last time in a similar situation?
What is mindfulness? What is one mindfulness exercise?
Focusing on the present moment (thoughts, feelings, senses) without judgment.
Ex. mindful eating, 5 senses, meditation, body scan
What is social perfectionism?
Feeling and thinking everything has to be perfect, thinking "black or white"/"all or nothing".
This results in setting high, unrealistic expectations and not willing to make/learn from mistakes.
Ex. I am either popular or a looser
What color is the tongue of a giraffe?
Purple
What is the fight-or-flight response and what is the opposite response?
Our bodies response to danger that leads us to fight for our lives or run away to protect ourselves.
When we are calm we are in a state of relaxation.
How can we challenge anxious thoughts?
Looking for "evidence" that supports our thoughts and focusing on what WILL happen vs what COULD happen.
What are mental exercise? Give an example.
Mental exercises help us distract ourselves from uncomfortable thoughts and feelings by focusing on the present moment.
Ex. categories, counting items, detail description, list of steps
What is catastrophic thinking?
Thinking the worst will happen and "blowing things out of proportion". The individual is not thinking what is most likely will happen.
Ex. I failed my test so I won't ever be able to find a job now.
Under their white fur, what color is a polar bear's skin?
Black