Definitions
Name 3 physical symptoms of stress/anxiety?
heart beating fast, sweaty palms, mind racing, short of breath, shaking, pit in your stomach, etc.
Not everyone experiences anxiety
False!
Almost everybody will feel some level/type of anxiety in their lifetime.
Name a mindfulness strategy
5/4/3/2/1 (Grounding)
Breath exercises
Guided Imagery
Progressive Muscle Relaxation
True or false: Winding down with TV or social media before bed does not impact our ability to fall asleep.
False! Screen time before bed can disrupt our sleep hygiene and make it more difficult to fall asleep. Disrupted sleep can result in higher levels of anxiety.
What are cognitive distortions?
'unhelpful thinking styles' that change the way we view ourselves, others, and the world around us
Our brain cannot tell the difference between an anxiety attack or when a tiger is about to attack.
True!
The same part of the brain (amygdala) is triggered during an anxiety attack and an actual emergency situation.
Name 3 coping skills we can use in public
Distraction, breathing, 54321
How can excessive stress/worrying negatively impact your health?
Loss of sleep
Feeling ill
Headaches
Difficulty thinking
Changes in appetite
What is mindfulness?
Tools that bring our awareness to the present moment and allow us to ground ourselves.
People with anxiety should avoid stressful situations
False!
We want to get exposure to stressful situations and use our skills so we can learn how to tolerate them.
T/F: When experiencing social anxiety, it is helpful to focus on your own actions
False. Focusing on what other people are doing allows you to draw your thoughts away from yourself and reframe the situation
Give an example positive self-talk/affirmation
I'm good enough
I'm smart enough
I deserve love and respect
I can do this
What are ruminations?
A behavioral pattern of thinking that typically focuses on negative experiences or worries
Anxiety will get better with time if I just wait it out
False!
It depends on what you do with that time. If you are intentional about gaining coping skills or getting help, then it can get better during that time.
What are some scents that help calm? (e.g. aromatherapy)
Mint, eucalyptus, lavender
True or false: Deb's Anxiety Awareness group is a great way to learn about our anxiety and helpful coping strategies
True!!