Worry in the Body
True or false: breathing quickly helps your body calm down
False! Breathing quickly makes your body more revved up; breathing slowly makes it more calm
What does it mean to feel "anxious"?
To be worried about what might happen; nervous
Challenge this thought so it doesn't spiral:
What if the plane crashes on my way to Hawaii?
Ex: Plane rides are actually very safe. The pilot and crew are all working hard to make sure we stay safe. I've been on lots of plane rides before and this one probably won't be any different.
True or false: Fidget toys can help you focus and calm down
True! Now find a toy you can use as a fidget for double points!
How many legs does a lobster have?
Ten!
True or false: Your heart rate often slows down when you feel worried
False! Typically, your heart rate will speed up when you are worried
What is an "anxiety trigger"?
Challenge this thought so it doesn't spiral:
What if I say "no" and my best friend doesn't want to be friends anymore?
Ex: My best friend likes me for lots of reasons and I am allowed to say "no" if I don't feel comfortable with something. My friend won't stop being friends with me just because of that!
Why might distracting yourself be a way to deal with worries?
Taking your mind off of what's bothering you will help the worry thoughts fade
How many teeth does an adult human have?
32!
True or false: Exercise is a good way to burn off energy when you're feeling anxious
True! Now do 10 jumping jacks for double points!
Something that helps you deal (or cope) with a situation
Challenge this thought so it doesn't spiral:
What if there's a monster in my closet?
Ex: There are no such thing as closet monsters. I have gone to bed thousands of times and never seen a closet monster; chances are, there won't be one there today!
Name the five senses of the body
Touch, smell, taste, hear, and see
What is the name of Harry Potter’s pet owl?
Hedwig
True or false: when you are worried, your muscles tend to become tense and tight
True! Muscles tense up to prepare you to act
What is "square breathing" or "box breathing"?
Taking slow, deep breaths that are equal in length; ex: breathe in for 4, hold your breath for 4, breathe out for 4, and hold your breath for 4
Daily double: earn double points by doing two full square breaths!
Challenge this thought so it doesn't spiral:
What if I fail my big math test tomorrow?
Ex: I studied hard and know most of the material. I don't usually fail my math tests, so tomorrow's test shouldn't be any different. I will just do my best and deal with whatever happens from there.
Finish this sentence:
Mindfulness means paying attention to _________
right now; the present moment; the here-and-now; what's happening
Which is the closest star to the Earth?
The sun
True or false: feeling worried never leads to an upset stomach
False! It's quite common for people to have an upset stomach when they get worried
The "amygdala" is the part of the brain that acts as the alarm system, letting you know when there might be danger. What is the amygdala shaped like? Hint: it is a type of nut
Almond
Challenge this thought so it doesn't spiral:
What if I throw up on stage during the talent show?
Ex: While I might be nervous performing, I've never thrown up on stage before. And if I did, I would feel embarrassed, but I would survive and get through it.
Talking about how you feel with someone you trust often makes you feel better. Give an example using the following format: "I felt _______ when ____________"
Ex: "I felt hurt when my friend didn't invite me to her birthday party"
What is it called when there are 366 days in the year?
A leap year!