🧠 Stress & Anxiety Basics
What number would you give your stress today on a 1–10 scale?
Any personal number is correct
What are the three parts of the fight-flight-freeze response?
Fight, flight, and freeze.
What is an anxious thought?
A thought that increases fear, worry, or self-doubt.
What is box breathing?
Inhale 4, hold 4, exhale 4, hold 4.
You’re nervous before a presentation. What’s one thing you can do to stay calm?
Deep breathing, positive self-talk, etc.
What’s one common source of stress for high school students?
Tests, friendships, social media, etc.
What part of the brain is responsible for the fight-flight-freeze response?
The amygdala.
What does it mean to reframe a thought?
Change it into a more balanced or realistic one.
Name one body part you can relax during progressive muscle relaxation.
Shoulders, jaw, hands, etc.
You didn’t do well on a quiz. What’s a balanced thought to have?
“One grade doesn’t define me. I can improve.”
What’s the difference between healthy stress and problem anxiety?
Healthy stress motivates you; problem anxiety gets in the way of daily life.
Name 3 physical symptoms someone might feel during anxiety.
Sweating, racing heart, shaky hands, stomachaches, etc.
Reframe this thought: “I’ll fail this test.”
“I studied and I’ll do my best.” (Or similar balanced thought)
What is mindfulness?
Focusing your attention on the present moment.
You feel overwhelmed by social media. What’s a healthy action you can take?
Take a break, set time limits, unfollow stressful accounts.
True or False: Only adults experience anxiety.
False – many teens experience it too.
Why is the fight-flight-freeze response helpful sometimes?
It protects us in real danger.
Reframe this thought: “Everyone will laugh at me.”
“People are usually focused on themselves.” (Or similar)
Name a quick coping skill you can use during class.
Box breathing, focusing on a sound, grounding, etc.
Your friend is anxious before a big game. How can you support them?
Listen, remind them of their strengths, encourage breathing.
What does it mean to become more aware of your anxiety?
Noticing how it affects your body, thoughts, and actions.
What happens when this response is triggered by non-dangerous situations (like a test)?
Anxiety rises, even when there’s no real threat.
Why does reframing anxious thoughts help?
It changes your perspective and reduces fear.
Why do coping strategies take practice?
Because managing anxiety is a skill that gets better over time.
You catch yourself thinking, “I’m not good enough.” What would a thought detective say?
“That’s an unhelpful thought. What’s the evidence?”