Anxiety
What is a symptom of anxiety?
Racing thoughts, tense muscles, feeling hot, headache, nausea, sweating, difficulty concentrating
What is the purpose of deep breathing?
Relax and calm you Get more oxygen to your organs
What is mindfulness?
Being present and in the moment Awareness
Why is grounding helpful?
It manages overwhelming feelings or anxiety.
What are some artistic coping skills you can use?
Painting, drawing, knitting, sewing, etc.
What is a anxious thought?
Going blank Racing thoughts Difficulty concentrating Negative thoughts
What can you do to make sure you are breathing deeply?
Place your hand on your abdomen
Why does mindfulness help with focus?
We are able to tune out distractions.
How does grounding help anxiety?
Grounding helps bring us back to the here and now.
Name 2 coping skills that you use when you are experiencing racing thoughts
Answers may vary
What is a symptom of your body when you are anxious?
Fast heartbeat, nausea Tense muscles, headache Sweating Feeling hot or flushed Increased rate of breathing Faintness
What are health benefits of deep breathing?
Muscles relax Blood pressure decreases Slows heart rate Metabolism decreases
True or False: When practicing mindfulness, you continue to judge yourself.
False, you do not pass judgement to yourself or others.
What are questions that you can ask yourself?
What do I hear? What can I feel? What do I see? What do I smell?
Imagine you are having a tough day. What coping skill would help you feel better?
Any answers that reflect HEALTHY coping skills is acceptable
What are long-term effects of anxiety?
High blood pressure Cardiovascular disease Increased weight Pain Diabetes
What is a good rate for deep breathing?
5 breaths
What is are questions that you can ask yourself to practice mindfulness?
What do you hear? What do you see? What do you feel? What are your thoughts? What do you smell?
How can grounding help you feel better?
You are focused on the present. Reduces anxiety Breath deeply - more oxygen to organs Improves your mood Helps you sleep better Lowers blood pressure
What is a way to slow down your breathing?
Practice "smelling, then blowing on your food", "4 sided breathing", counting your breaths, tracing your hand
What causes anxiety?
Work, divorce School, natural disaster Parents, stressful event Friends Death of a loved one Moving
How often should deep breathing be repeated?
1-2 times per day or when you feel stressed
What does mindfulness make you aware of?
Feelings Thoughts How your body feels Environment
What is a grounding technique?
5-4-3-2-1 (5 things you see, 4 things you can touch around you, 3 things you hear, 2 things you smell, 1 thing you can taste)
What is an "unhealthy" coping skill that you have used before?
Answers will vary