Understanding Anxiety
What is anxiety?
A feeling of worry, nervousness, or fear that can happen (might) when we think something might be difficult or dangerous.
Name one way anxiety can make your body feel.
Sweaty hands, a fast heartbeat, shaky legs, or a stomachache.
What is one thing you can do when you start feeling anxious?
Take slow breaths, talk to someone, take a brief pause, exercise, or journaling
What is a worry?
A thought about something bad or difficult that might happen.
Who is one trusted adult you could talk to when you feel worried?
A parent, caregiver, teacher, school counselor, or another safe adult.
Is it normal to feel anxious sometimes?
Yes! Everyone feels anxious sometimes.
As a result of anxiety, individuals may avoid social situations or even avoid leaving the house. This is known as
Isolation
What does taking slow, gentle breaths help you do?
It can help your body settle and make it easier to focus.
You have a big test tomorrow and keep thinking, “What if I get every question wrong?” Is this something you know will happen, or is it a worry about what might happen?
It is a worry about what might happen. You don't know how the test will go yet.
You feel nervous about joining a new group. Name one small step you could take.
Say hello to one person, observe the group, or ask to join an activity.
Name one situation that might make a child feel anxious.
Taking a test, speaking in front of a class, meeting new people, or being away from family.
Some children say they have butterflies in their stomach before a presentation. What might this mean?
They may be feeling nervous or anxious.
Name the five senses you can use in the 5-4-3-2-1 grounding exercise.
Sight, touch, hearing, smell, and taste.
You think, “Nobody will want to sit with me at lunch.” What is a more helpful thought?
“I don't know what will happen yet. I can ask someone if I can sit with them.”
Your friend is anxious before a test. What could you say to support them?
“It's okay to feel nervous. Do you want to take a few breaths or review together?”
What is the difference between feeling nervous before a test and being unable to stop worrying about it?
Nervousness may pass after the test begins, while ongoing worry can be harder to manage and may need extra help.
Why might someone have trouble concentrating when they are worried?
Their attention may be focused on their worries instead of what they are trying to do.
You feel nervous before a school presentation. Name two coping skills you could try.
Practice beforehand, breathe slowly, use encouraging self-talk ( positive affirmations ), or break the presentation into smaller steps.
What is the difference between a helpful thought and an unhelpful thought?
A helpful thought is realistic and helps you cope; an unhelpful thought may make a situation seem worse or harder than it is.
You keep worrying about a problem you cannot solve right now. What could you do?
Write it down, focus on what you can control, choose a time to revisit it, or talk to a trusted adult.
Why might our brains make us feel anxious even when we are not in danger?
Our brains try to protect us, but sometimes they react to uncertainty or a possible threat as if it were an immediate danger.
Imagine your hands are sweaty, your heart is racing, and your thoughts are moving quickly before a test. What might your body be telling you, and what could you do?
I might be feeling anxious. I could pause, breathe slowly, notice my surroundings, and take the test one question at a time.
You have tried taking deep breaths, but you still feel anxious. Does that mean you failed? What else could you try?
No. One strategy does not work for everyone every time. You could try grounding, movement, writing down worries, or talking to a trusted adult.
You made one mistake on a homework assignment and think, “I'm terrible at everything.” How could you challenge that thought?
One mistake doesn't define me. I can learn from it, correct it, and ask for help if needed.
Your anxiety makes it hard to sleep, attend school, or enjoy activities. What should you do?
Tell a trusted adult and ask for help. A school counselor or health professional can help you learn ways to manage anxiety.