Panic detective
What is the first thing you usually notice when a panic attack starts?
Fast heartbeat, trouble breathing, sweating, racing thoughts
How many things do you name in the 5-4-3-2-1 exercise?
5 things you can see.
When we're stressed or anxious, our brains can think we are in.....
Danger
"I can faint from a panic attack."
Usually myth
You're nervous before a test. What's one coping skill?
5-4-3-2-1, Box breathing
Name 2 physical symptoms of a panic attack
Shaking, chest tightness, dizziness, tingling, sweating
Finish the grounding exercise:
5 things you can see
4 things you can ______
Feel (touch)
Which part of your body helps slow your breathing?
Belly
"My heart beating fast means I'm having a heart attack."
Myth
You're overwhelmed because you have lots of homework.
Name 2 healthy ways to lower stress.
True or false: A panic attack means you're in danger
False. Your body is sounding a false alarm
What comes next?
5 See
4 Feel
3 _____
Hear
How many counts do we breathe for during box breathing?
4
(Inhale 4
Hold 4
Exhale 4
Hold 4)
"Panic attacks always last forever."
Myth
Your heart starts racing before basketball practice. What would you tell yourself?
Finish the sentence: "A panic attack is uncomfortable, but it is..."
Not dangerous.
What are the last two parts?
5 See, 4 Feel, 3 Hear,
2 ______
1 ______
2 Smell, 1 Taste
Practice one full round of box breathing.
Give full points if completed.
"The more I fight panic, the stronger it can become."
Fact
You're feeling overwhelmed at school.
Name three coping skills you could use.
5-4-3-2-1, Box breathing, Taking a break
You're sitting in class and suddenly your heart starts racing.
Name three things you could do before leaving the classroom.
Walk me through the entire 5-4-3-2-1 exercise without looking or cheating
Why does slow breathing help?
It tells the brain we're safe and calms the nervous system.
"Anxiety can make my body feel weird even when I'm healthy."
Fact
Role Play
"I feel like I'm going to panic."
Use: