Managing Stress & Anxiety
Define Anxiety
Anxiety is a NORMAL reaction to stress. It can alert us to dangers and help us prepare and pay attention. Anxiety differs from normal feelings of nervousness or anxiousness, and usually involve excessive fear
Define or demonstrate CALM BREATHING
Take a slow breath in through the nose (for about 4 seconds)
Hold your breath for 1 or 2 seconds
Exhale slowly through the mouth (about 4 seconds)
Repeat 4 to 5 times
Finish the Statement
I left school one afternoon thinking I’d be back the next day.. But now IDK when I’ll be back….
I feel ____________________________________________________
WHAT IS SELF CARE and HOW DO YOU PRACTICE SELF CARE?
Self Care is what we do in order to bring ourselves back to a healthy emotional and mental state, during periods of stress.
EX: Draw, write, relax, sing, read, play games, play with my pet, etc…
MAKE YOUR OWN AFFIRMATION TO USE WHEN YOU’RE FEELING UNSURE OF ONLINE LEARNING AND MAYBE FEEL LIKE GIVING UP
I CAN ____________ OR
ONLINE CLASS MAY BE TOUGH BUT I ______________ OR
I AM ______________________
What is Stress and Who’s it’s Bestie?
Stress is what occurs when your brain and body both respond to a physical, emotional and/or mental demand.
Stress’ Bestie is ANXIETY
EXPLAIN AND SHOW
BELLY BREATHING
Inhale slowly for 4 seconds through the nose.
ONLY your belly should inflate when inhaling.
Wait 2 seconds, and then slowly exhale through the mouth.
ONLY your tummy should deflate.
Wait 2 seconds, and then repeat.
WHEN BELLY BREATHING, YOUR UPPER BODY (SHOULDERS AND CHEST AREA) ARE RELAXED AND STILL. ONLY THE BELLY SHOULD BE MOVING!
How Do I Start Shifting to a Positive Mindset?
You create a positive goal to further see the “bigger picture” or create a daily habit which allows you to practice positive thinking.
EX: Each morning, say something positive about your upcoming day or something you’re looking forward to
EX: Set a goal… Once I get back to school, my friends and I will play at recess so much to make up for lost times.
Explain the Difference between
SELF ESTEEM & SELF CONFIDENCE
Self Esteem: Is what we think, feel, and believe about ourselves
(ex: I am smart, I am worthy, I am great, etc…)
Self Confidence: It means being Secure in yourself and in your abilities (ex: I am ready and prepared to rock this online class)
NAME A SKILL YOU LEARNED TODAY THAT WILL HELP YOU IF YOU GET ANXIOUS WHILE BEING AT HOME DURING THIS TIME
Breathing/Calm Down Exercises OR
Mindfulness OR
Self Care
What are some symptoms of Stress/Anxiety?
Stress:
Headaches
Decreased energy
Nausea
Unable to fall asleep or stay asleep
Sad/Mad/Moody
Anxiety:
Feeling Nervous/Scared
Overly worried or in fear
Rapid Heartbeat
Sweating
Trouble Sleeping
Feeling Tired
EXPLAIN
5, 4, 3, 2, 1 Exercise
5 things you can see in the room
4 things you hear in the room
3 things you can feel in the room
2 things you can smell in the room
1 thing you can taste in the room
4 Things to do DURING
the Switch to Online Learning
Take a mindfulness or breathing break
Maintain your regular sleep schedule
Keep your morning routine; ex: Eat Breakfast, Shower, get dressed
We’re all feeling a bit out of control and confused; express how you feel to a trusted friend or adult. Be honest with yourself
Explain your level of SELF CONFIDENCE when it comes to Online Learning
I’m unsure about online learning because I’ve never done it before, but I feel confident in my abilities because ________________________
S.A.V.A.G.E Definition
Strong
Ambitious
Valid
Amazing
Great
Extraordinary
Define BOTH Stress and Anxiety and it’s Symptoms
Anxiety is a NORMAL reaction to stress. It can alert us to dangers and help us prepare and pay attention. Anxiety differs from normal feelings of nervousness or anxiousness, and usually involve excessive fear. Symptoms of are Anxiety are:
Feeling Nervous/Scared, Overly worried or in fear, Rapid Heartbeat, Sweating,
Trouble Sleeping, Feeling Tired
Stress is what occurs when your brain and body both respond to a physical, emotional and/or mental demand. Symptoms of Stress are: Headaches, decreased energy, nausea, unable to fall asleep or stay asleep, sad, mad.
Name and show ALL
Exercises to Reduce
Anxiety & Stress
Calm Breathing
Belly Breathing
5, 4, 3, 2, 1 Exercise
#QuarantineChallenge
I CHALLENGE YOU
To choose one of the Anxiety/Stress Management tips and show others how it works for you.
EX: Sing a song or dance to something that calms you, Do a mindfulness TIK TOK, write a positive statement about the current moment, etc… AND SHOW YOUR CLASS OR YOUR FRIENDS/FAMILY
What is a Positive Affirmation and How can they be useful during these days of so many changes?
Affirmations are positive statements that can help you challenge and overcome negative thoughts
and
they are useful during the changes we’re experiencing by _________________________
Quarantine Creativity
Everyone is different and everyone expresses themselves in a different and creative way
Figure out what is your creative expressive form
Create something; song, rap, poetry, dance, Tik-Tok, etc….
Share it with your teachers, counselors, a loved one, friend, etc… Must be able to discuss the meaning behind it during our next session!