Symptoms
Stomach aches are a common symptom of anxiety
True or False?
True - especially in younger people
Chewing your nails, picking your skin and pulling your hair out are signs of anxiety
True or False?
True
Name two automatic negative thoughts you have had
Example: "I can't do this"
"They must be mad at me because they did not respond to my text"
What does mindfulness mean?
Paying attention on purpose, noticing, being present in the now
Anxiety is something we all have and we cannot get rid of it all together
True or False?
True - we need anxiety to keep us alive!
Chest pain and tightness are common symptoms of anxiety
True or False?
True - some people will say it feels like something is pressing down on their chest or feel a pain near their heart
When you feel anxious it is best to avoid the thing or situation that makes you feel anxious
True or False?
False - avoiding the thing or situation actually makes anxiety worse!
Racing thoughts is a common symptoms of anxiety
True or False?
True - many people report having racing thoughts, too many thoughts and difficulties stopping all the thoughts - many are worry thoughts
Demonstrate the 5 senses grounding/mindfulness exercise
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
Holding ice cubes, putting your face into cold water, having a hot shower are all ways to help cope with anxiety
True or false?
True - when feeling intense anxiety or other intense emotions using different temperatures can help reduce anxiety and stress
Anxiety symptoms like your heart beating fast and shaking mean you will die
True or False?
False - symptoms of panic are common and not deadly just uncomfortable
Name 2 safety behaviours
Examples:
Packing a bag with 4 pairs of pants in case you spill on yourself
Talking quietly and not making eye contact
Avoiding places where you have been anxious before
What does it mean to challenge negative thoughts?
It means to stop, think about your negative thought and ask yourself:
Is it true? How do I know this is true? What would a friend tell me if I asked them? What is another possibility?
What is progressive muscle relaxation?
When you breathe deeply while tensing up (squeezing) muscles and then releasing them
Starting at your toes, then shins, thighs, stomach, arms, upper back/shoulders, face
"I always screw up everything!"
Is this a statement that is likely true?
No - it is very unlikely that someone ALWAYS screws up EVERYTHING
It is more likely that someone sometimes screws up and that is ok as we all make mistakes
Feeling a lump in your throat may be a symptom of anxiety
True or False?
True - some people feel like there is a lump or ball in their throat when they get anxious
School makes you anxious so it is better to stay home because then you will never feel anxious
True or False?
False - staying home will make anxiety grow and next time you need to go to school you will feel more anxious
Choose the right answer:
Each day you have approximately:
1) 10,000-30,000 thoughts
2) 50,000-80,000 thoughts
3) 1200-1700 thoughts
50,000-80,000 thoughts per day!
Demonstrate 4-7-8 breathing
Take a deep breath in through your nose for the count of 4
Hold your breath for the count of 7
Release your breath slowly through your mouth (like blowing through a straw) for the count of 8
Your friend says to you "I know he broke up with me because I am so ugly and stupid!"
What is something you can say to your friend that is a more rational statement?
Example:
"There may be many reasons why he broke up with you and not because you are fat and stupid. Maybe he does not want to date right now, is too busy, you are not well suited for each other, he does not know what he wants, he feels he is not treating you well, etc"
Feeling like you have to pee urgently is a symptom of anxiety
True or False?
True - some people feel they need to pee NOW! And when they go to the washroom often they find they do not actually need to go
Asking your parent to check the door is locked 3 times before bed each night is not related to anxiety
True or False?
False - anxiety often wants you to recheck things and get reassurance from parents that you are ok
I think something so it must be true
True or False?
False - sometimes our anxious brains tell us a false story
Examples:
Watching Youtube, going for a walk, reading, listening to music
Basically doing something else for a short time to take a break from what is stressing you at that moment
You only need to use your coping skills when you are in crisis or have extreme anxiety
True or False?
False - in crisis or extreme anxiety people forget what they can do to cope - by practicing their coping skills daily and when not anxious they will be able to automatically come up with the tools they need