Anxiety
True or False? Anxiety is the uncomfortable feeling you get when you are worried about something that might or might not happen.
True. When you experience anxiety, it's typically fear of something that hasn't happened yet (for example, the outcome of a difficult test)
What is an example of a strong emotion you may experience?
Examples of strong emotions include: Anger, Worry, Sadness, Frustration, Fear
When you are experiencing a strong emotion like anxiety, this "feeling part" of your brain reacts fast! This part of your brain may cause you to have a "fight, flight, or freeze" reaction before thinking things through.
The Amygdala - A small, almond-shaped clump of neurons deep in the center of the brain that helps keep us safe by reacting to perceived danger in our environment
What is a tried-and-true strategy that helps physically calm down your amygdala? (Hint: Rose/Candle)
Deep breathing - Slowly inhale through your nose and exhale through your mouth
True or False? If you are thinking ahead to the future, you are practicing mindfulness.
False. Practicing mindfulness means that you are focusing on the present moment instead of worrying about the past or future.
Name a scenario that could make you feel anxious.
Examples could be preparing to perform or speak in front of an audience, prepping for a test, wondering what someone will think of you, etc.
What is a "trigger"?
A trigger is a situation that consistently causes you to have a strong emotion. If you know your triggers, you'll be able to anticipate what situations may be potentially difficult for you so you can work to keep yourself calm.
This part of the brain is the "thinking part" of the brain. When we are calm and peaceful this part of the brain works through higher-level thinking such as solving a math problem, empathizing with a character in a book, and making decisions.
The prefrontal cortex (PFC)
What is the very first thing you should do if you are experiencing a strong emotion; Before you say or do anything?
Stop! Pause/take a break and name your feeling before you choose how to calm down and move forward.
What does it mean to be mindful, or practice mindfulness?
Being mindful / practicing mindfulness means that you ground yourself in the present moment and tune in to your senses - You focus on what you hear, see, smell, and feel in your present environment, take deep breaths, and accept the current moment in time with a sense of calm.
Name 3 physical symptoms of anxiety
Typical symptoms of anxiety:
Tense/tightened muscles, Upset stomach, Heart pounding, Sweating, Racing thoughts, Having trouble paying attention, Restless energy
Who are 3 trusted adults you could talk to if you are experiencing a strong emotion?
Name 3 trusted adults of your choice :)
This part of your brain helps you form and store memories - Everything from the ABCs to the names of your family members to your memories of the beach!
The Hippocampus
Using positive self-talk is another helpful strategy. How can you turn this negative self-talk ("This is too hard for me.") into positive self-talk?
Examples of positive self-talk are: This may take some time and effort, but I can always improve so I'll keep trying. I will use some of the strategies we've learned to work through it.
5-2-2 is a mindfulness strategy where you look at 5 specific things in your environment, close your eyes and listen for 2 sounds, and touch 2 nearby objects. Why/how do you think this strategy could help if you are feeling anxious?
These emotions can be helpful because they make you more alert, keep you safe, and encourage you to prepare for something that's very important to you
When you are experiencing a strong emotion, it can help to close your eyes and picture a happy memory or your safe place (where you tend to feel safe, happy, and calm). Describe your safe/happy place.
Describe a safe/happy place of your choice :)
What does your brain need in order to process all the information it collected during the day?
Sleep! Your brain never stops thinking, even when you sleep. You need around 9-10 hours of sleep each night to help your brain process and store information.
Another calming strategy is called "progressive muscle relaxation." What do you think that is?
Progressive muscle relaxation is when you tighten and relax certain muscle groups until your body feels loose, calm, and relaxed.
Yoga is a mindfulness strategy that combines deep breathing with a series of stretches. Show us your best Yoga move!
Demonstrate a Yoga position of your choice :)
Imagine you feel so anxious that you feel sick to your stomach. What strategies would you try to calm yourself down?
Name anxiety-reducing strategies of your choice :)
What could be a consequence of not managing a strong emotion?
Potential consequences could include: Physically breaking something or hurting someone, saying mean words that you later regret, getting into an argument, getting in trouble
When you learn something new, you make new connections between the message-carrying cells of your brain. As you practice the new skill, these cells grow branch-like structures that help pick up the message more quickly and clearly each time, and the skill gets easier over time! What are these message-carrying cells called?
Neurons. Your brain changes with each experience you have, and your neurons continue to grow and form new connections (aka having a growth mindset is based in neuroscience!)
Physical movement and hands-on activities are also effective strategies to help boost your mood and feel calm and in control. Name 3 hands-on or physical activities that could help you cope with strong emotions.
Examples can include: Getting a drink of water, going for a walk, spending time outside, journaling or writing in a diary, creating art, exercising, squeezing a pillow or stuffed animal, bouncing a ball, using a fidget/putty/stress ball, etc.
When during a typical day do you think mindfulness would benefit you most? Do you notice a certain time of day when you feel the most restless, anxious, or bored and could use a re-set?
This answer is personal to you - There is no right or wrong answer.