Feelings and Anxiety
What is a feeling you might have when you are worried about something?
Anxiety, nervousness, fear, or worry.
Worry says, “You can't do it!” What could you say back?
“I can try!” or “I can do hard things.”
What does it mean to face a fear instead of avoiding it?
Trying the scary thing instead of always staying away from it.
What is one thing you can do when you're feeling really upset?
Take deep breaths, take a break, talk to someone, or use a calming strategy.
What is one word you can use to describe how you're feeling?
Any feeling word: worried, sad, angry, nervous, excited, frustrated, etc.
What might happen to your heart when you feel really nervous?
It might beat faster.
Worry says, “Everyone will laugh at me!” What could you say?
“I don't know that. They might not laugh.”
If you're nervous about talking to someone new, should you always run away?
No. You can take a small step toward talking to them.
When you're angry, is it okay to have the feeling?
Yes. Feelings are okay; we still need to choose safe behavior.
What is deep breathing used for?
It can help your body slow down and feel calmer.
True or False: Everyone feels worried or nervous sometimes.
True
Complete this sentence: “Just because I think something doesn't mean ______.”
“It is true.”
Why can avoiding something scary make the worry bigger later?
Your brain may learn, “That must be dangerous!”
You're really angry and want to yell. What could you do before you act?
Stop, take a breath, and give yourself time to calm down.
What does it mean to notice a worry without fighting it?
Notice that you're having the worried thought and let it be there without trying to make it disappear.
Your stomach feels funny before you have to do something scary. Does that mean something bad will definitely happen?
No. Your body can feel nervous even when you are safe.
Your brain says, “What if I make a mistake?” What could you say back?
“Mistakes happen, and I can handle making one.”
You're scared to raise your hand in class. What's a small step you could take to practice?
Raise your hand once, ask a short question, or give a short answer.
You feel nervous before a game. Instead of saying, “I can't do this,” what could you say?
“I'm nervous, but I can try my best.”
Your brain keeps asking, “But what if something goes wrong?” What can you practice saying?
“Maybe it will, maybe it won't. I can handle it either way.”
Your brain says, “Something bad is going to happen!” What is one thing you can do before believing it?
Stop and check the facts/evidence or ask, “Do I know that for sure?”
Worry says, “I need to know exactly what will happen!” What could you say back?
“I don't have to know everything. I can handle not knowing.”
You're scared to sleep without checking under your bed five times. What could you practice doing?
Gradually check less and learn that you can handle the worried feeling without checking over and over.
You feel a strong emotion that you don't like. Do you have to make the feeling disappear before you can do something important?
No. You can feel the emotion and still choose what to do.
You are nervous about trying something new. Your brain says, “Don't do it!” Name three things you could do to be brave.
For example:
Take a breath.
Talk back to the worry.
Take one small step toward the scary thing.