Anxiety Fire Alarms
What are three places in your body where you feel anxiety?
chest, stomach, head, or hands
What can you do for 20 minutes after checking off two homework tasks?
Read, work on my book, go outside, breathe, or lay down
When kids say mean things, what's the brave choice you can make?
Walk away or be the bigger person
What does OCD stand for?
Obsessive-Compulsive Disorder
What did you tell your therapist you want to start doing next week with your parents?
Talk about my schedule or reducing jiu-jitsu days
Name two triggers that set off your anxiety fire alarm.
Homework and scary noises
When you feel overwhelmed at school, name one safe space you can go to.
The guidance counselor's office or stepping out of class
Fill in the blank: A diagnosis doesn't _____ you.
Define
True or False: Going to bed late can make it harder to manage your emotions the next day.
True
what did your parents say when you talked about how hard it is with your twin brother?
They showed empathy and said it's hard for them too
What's one mindfulness tool we practiced to calm the fire alarm?
Breathing techniques, body scan, or 5-4-3-2-1 grounding
What technique uses your five senses to bring you back to the present moment?
The 5-4-3-2-1 technique
What did you realize about your jiu-jitsu schedule that might help reduce stress?
Going from 5 days to 3 days a week
When your brain is exhausted after jiu-jitsu, why is homework harder?
Your brain isn't functioning well when you're tired
Name one way you've been more vulnerable in therapy recently.
Sharing when I have tough days or talking about feelings instead of bottling them up
True or False: Anxiety fire alarms are trying to protect us, even when there's no real danger.
True
Instead of bottling up feelings until you explode, what should you do?
Use breathing techniques, take breaks, or talk to someone before it gets too big
Name something you're working on to feel more confident in yourself.
Not letting bullying bother me, feeling empowered, or standing up for myself in healthy ways
What happens in your brain when you don't take breaks during stressful tasks?
You reach a really high point of overwhelm
What's something you learned about yourself over the past few weeks?
I need breaks to avoid exploding, I deserve to feel confident, or I can ask for what I need
What's the difference between a helpful fire alarm and a false alarm in your brain?
A helpful alarm warns of real danger, but a false alarm goes off when we're actually safe
What's one thing you can do before bed to help your brain calm down?
A body scan script, going to bed earlier, or creating a good sleep routine
What's one thing you shared with your parents about your twin brother that was hard to talk about?
Feeling like a lot revolves around him or that it's been hard for me too
Why might checking off tasks one at a time help your brain feel less stressed?
It breaks big tasks into smaller pieces so your brain doesn't get overwhelmed
What's one way you've learned to handle it when things don't go your way?
Step away from the situation, use breathing techniques, or take a break before I get too overwhelmed