Mixed Bag
What are some other words for anxiety?
Fear, nervous, scared, worried, panicky
What are two kinds of deep breathing you can do anywhere?
Shape breathing, ocean breathing, rainbow breathing, count breathing...
Your mind is racing when you lay down to sleep at night. What can you do that will help calm your body and mind?
Stuffed animal breathing, ocean breathing, shape breathing
What are two emotional symptoms of anxiety?
Crying, anger, sadness, withdrawal, frustration, irritation, freezing
What is the Worry Bully? Who has a Worry Bully?
A Worry Bully is the little - sometimes BIG - voice in our head that tells us we're not smart/pretty/nice/funny/popular/good enough, and that we can't do things. Everyone has a Worry Bully!
Inhaling through nose, and exhaling through mouth as you go through each color of the rainbow. Inhaling as you imagine a wave crashing in, and exhaling as you imagine it going back out.
What is the circle of control. Name two things in your circle of control.
The circle of control is a way to visually list the things in our life that we can control. Some examples are our behavior, our words, our actions, what we eat, etc.
You find out that your mom has to go on a 10 day trip without you. What strategies can you use to calm your mind and anxious thoughts?
A variety of strategies could work here. You know yourself best - what would help you the most?
What are two physical symptoms of anxiety?
stomach ache, headache, sweating, heart racing, tight muscles, dry mouth, voice feels stuck, nausea, dizziness
Is Anxiety common or uncommon in kids?
Very common. Anxiety affects 1 out of every 8 kids.
What is your favorite thing we did in our group? Can be from old group or new group.
Any answer works!
What is Grounding? Give an example of grounding using your eyes. Using your ears?
When you use some or all of your five senses to concentrate on what is happening in the moment, instead of the anxious thoughts in your mind.
Your Worry Bully keeps telling you that you won't make any friends in your class next year. What can you do?
Talk back to your Worry Bully. "I will make friends because I've always made friends before." "I am very likeable." "Even if I don't make new friends, I will still have my old ones."
What can you do when you start to feel panicky?
Use a coping strategy that you have learned...deep breathing, circle of control, worry bully, reframing thoughts, self-monitoring, grounding, PMR
What is an anxiety trigger? Give one example of an anxiety trigger for you.
An anxiety trigger can be anything that makes us feel anxious, and "triggers" our anxiety.
Thoughts create feelings, and feelings create ______.
Behaviors or actions...which then create thoughts again...and the circle continues. We must learn to stop the cycle.
What is Progressive Muscle Relaxation?
When you tighten your muscles - and then release them - in one area of your body at a time, moving from your head to your toes.
You keep hearing bad news about Covid and you worry that school won't start back in August. What can you do?
Reframe your thought - (give example). Talk back to Worry Bully, get more facts, distract yourself, remember circle of control.
What are two things you feel grateful for during this pandemic?
Anything is acceptable! You know yourself best.
What does it mean to "spiral"?
We spiral when we have one anxious thought or feeling, and then that thought leads to a certain feeling, which leads to another anxious thought. Think of a tornado, picking up more and more in its path.
What is a "dump notebook" and how can it help you?
A notebook you use to dump all of your anxious thoughts and feelings in writing. Set a timer for 3 minutes and write everything that comes to your mind, with no worries about grammar, spelling or being weird.
Name 5 different coping skills you can use when you're feeling anxious.
Grounding, deep breathing, circle of control, "what's the worst that can happen?", progressive muscle relaxation, fear ladder, Worry Bully, reframe thoughts,
You find out that nobody you know will be in your class next year. What strategies can you use to help your anxiety about this?
Any of the strategies we have used could work in this scenario. If the first one you try doesn't work, or feel right, try another.
When you are feeling anxious, how can you "reframe" the thought that is causing this feeling?
You can look at it from a different angle/perspective that is positive, helpful and calming.
What is the "fear ladder"?
The fear ladder is a visual graph that we can use to take baby steps to conquer our fear/anxiety.