What is Anxiety?
This part of the brain activates anxiety to protect us.
What is the amygdala?
Name one physical symptom of anxiety.
Sweating, tight chest, nausea, restlessness, etc.
A thought can be true and still be ________.
Unhelpful
Opposite of avoidance.
Gradual exposure
Anxiety before an appointment—name one helpful response.
Arrive early, breathe, grounding, self-talk
An unhelpful thought usually pushes me toward this behavior.
Avoidance / escape / shutting down
This breathing pattern can make anxiety worse
Shallow or rapid breathing
Which question is more helpful when anxious?
A) “Is this 100% true?”
B) “Does this help me cope or function?”
B “Does this help me cope or function?”
This coping mistake can increase anxiety long-term.
Avoidance / reassurance seeking / over-checking
Name one reason anxiety feels worse at night.
Less distraction, fatigue, quiet
This response includes increased heart rate, fast breathing, and muscle tension.
What is the fight-or-flight response?
This grounding technique uses the senses.
5-4-3-2-1
Helpful thoughts usually reduce suffering, not necessarily anxiety.
True
Best goal when anxiety shows up.
Manage/minimize it, not eliminate it
Most effective long-term anxiety strategy.
Consistent coping + facing fears gradually
Anxiety often increases during this type of situation.
Uncertainty / change / lack of control
Tight muscles during anxiety are the body preparing for this.
Action / protection
Helpful thinking supports this skill.
Flexibility / choice / values-based action
This skill helps anxiety by slowing the nervous system.
Deep breathing / paced breathing
You’re in a meeting and start worrying that everyone is judging you. What might your anxiety be telling you, and how could you respond?
Anxiety signals attention to perceived social threat; noticing it without acting on it helps reduce impact.
Anxiety gets stronger when the brain learns this connection
Avoidance = relief
True or False: Panic symptoms are dangerous.
False
You keep imagining the worst-case outcome of a situation, even though it hasn’t happened. How might this type of thinking affect your anxiety and your choices?"
Worrying about what “might” happen increases anxiety but doesn’t improve your ability to cope.
You’re stuck in a “what if” thought loop. How could you notice the thought without letting it control your actions?
Label it as “just a thought,” redirect attention, or write it down.
You’re waiting for news about something important and can’t stop worrying. What’s a skill or strategy to help you cope while waiting?
Grounding, distraction, and tolerating uncertainty reduce anxiety buildup.