What is it?
Your body's reaction to anything you find scary or threatening.
What is anxiety?
True or False? Anxiety is always a bad thing.
False. Anxiety can be helpful in motivating us to get things done.
True or False? Our physical heath has no impact on our mental health.
False
The PL in PLEASE
What is physical illness? (Listen to your body)
This relaxation skills involves writing down thoughts to help clear your mind.
What is journaling?
Name two common area where people feel anxiety in their body.
Stomach, throat, chest, back, head, shoulders, etc...
This anxiety management tool involves talking to another person to help you change thought patterns and stop avoiding difficult things.
What is therapy?
True or false? It is possible to be so stressed out that we become sick.
The first E in PLEASE.
What is eating balanced meals? (Not too much, not too little)
These exercises activate the parasympathetic nervous system to reduce stress, lower blood pressure, and calm the body by slowing the heart rate.
What are breathing exercises?
Your body's natural defensive reaction to feeling in danger.
What is fight, flight, or freeze?
This management tool should only be done after consulting with a doctor and usually works best when in combination with therapy.
What is medication?
The A in ABC.
What is accumulate positive emotions?
The A in PLEASE.
What is avoid altered states? (Drugs, alcohol, caffeine, tobacco, nicotine)
These exercises help manage overwhelming emotions by reorienting you to physical, tangible sensations.
What are grounding exercises?
The part of the brain that is your body's "Alarm System".
What is the amygdala?
These management tools include things like deep breathing, grounding exercises, and mindfulness.
What are relaxation skills?
The B in ABC.
What is build mastery?
The S in PLEASE.
What is sleep enough? (Go to bed)
Name one breathing exercise we went over in class or one that you already know.
4-4-4-4, box breathing, 4-7-8, snake breathing, etc...
The most common type of unhelpful coping mechanism for anxiety.
What is avoidance?
Some common areas of this type of anxiety management are sleep, substance use, exercise, and work life balance.
What are lifestyle changes or healthy habits?
The C in ABC
What is coping ahead?
The second E in PLEASE.
What is exercise regularly? (Just moving your body can help)
Name one grounding or mindfulness exercise we went over in class or one that you already know.
5-4-3-2-1 with the senses or colors, progressive muscle relaxation, guided meditation, body scans, etc...