Anxiety Deep Dive
Anxiety becomes a disorder when it starts doing this
interfering with daily functioning
After a trigger, what is the FIRST internal shift that happens?
amygdala activation
You walk into a room and think “everyone hates me.” First step?
identify it as a thought / fact vs fear?
Why does cold water work so quickly?
activates the parasympathetic / resets the nervous system
Does Miro have an extra toe?
N0
This happens when your “smoke alarm” is too sensitive
goes off when there is no real danger
Why does your brain interpret body sensations as danger?
misinterpreting physical anxiety as threat
Your heart is racing and you feel panicked—what skill comes FIRST?
body-based skill (TIPP)
Why is the exhale longer than the inhale?
signals the body to calm down
What is PI
3.14159
Long-term stress causes the brain to stay in this state
alert mode
What keeps the loop going cognitively?
belief “something is wrong”
You used TIPP and feel calmer—what comes next?
challenge the thought (Socratic questioning)
Why is intense exercise helpful during anxiety?
burns off adrenaline
What is my nickname of smash bros
plant
Why does avoidance feel good in the moment but harmful long-term?
reduces anxiety short-term but reinforces fear learning
Break this cycle: Trigger → Anxiety → ______ → Stronger anxiety
avoidance
Why is using ONLY thought-challenging ineffective during panic?
because the brain is offline / body is too activated
When would TIPP NOT be the best first choice?
when anxiety is low/moderate and thinking skills can be used
What are pigeons species called
rock dove
Name 2 factors that explain why some people have more anxiety than others
genetics, trauma, pressure, brain chemistry, chronic stress
What is the corrective learning needed to break the loop?
staying in the situation and learning it is safe
What is the full correct sequence of responding to anxiety?
body → thoughts → behavior
What is the risk of relying ONLY on TIPP long-term?
not addressing thoughts / avoidance / underlying beliefs
What is the best Pokemon game
Emerald