Anxiety Basics
Body Coping Skills
Mind Coping Skills
Real Life Scenarios
Myths & Facts
100

Anxiety is your body’s natural ___

Answer: Alarm system. 

Anxiety works like a built-in smoke alarm. It warns us about danger and prepares our body to react (fight, flight, or freeze). Helpful in emergencies, but sometimes it “goes off” when there’s no real danger (like before a test).

100

Name one breathing technique

Answer: Box breathing, 4-7-8, diaphragmatic breathing

Breathing slowly lowers the body’s ‘alarm system’ by activating the parasympathetic nervous system. It
tells the brain ‘I’m safe.’

100

Replace ‘I can’t do this’ with ‘I’ll try my best’ is what?

Answer: Positive self-talk

Shifting your inner dialogue helps reduce fear and boosts confidence.

100

What to do if you're nervous before a test?

Answer: Breathing, grounding, or self-talk, Calming the body before starting improves focus and reduces mistakes.

100

True/False Only adults get anxiety

Answer: False

Anxiety affects kids and teens too — especially during big life changes, school pressures, and brain
development.

200

Name two physical symptoms of anxiety

Answer: Racing heart, sweating, shaking, stomach aches, headaches, tense muscles.

Anxiety activates the body’s ‘fight or flight’ system. Adrenaline causes physical changes so we’re ready
to act — even if there’s no real threat.

200

What’s the 5-4-3-2-1 technique used for?

Answer: Grounding yourself in the present moment.

By noticing 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste, your brain shifts away from racing thoughts
and back into the here and now.

200

Writing down worries then closing notebook is what?

Answer: Journaling

Writing helps release racing thoughts, and closing the book tells the brain, ‘I’ll come back later, but I
don’t need to carry this now.’

200

What to do if you're feeling left out by friends?

Answer: Talk to a friend, journal, or do a fun activity, Healthy coping prevents isolation or negative spirals.

200

True/False Coping skills erase anxiety forever

Answer: False

Skills don’t eliminate anxiety — they help manage it so you can keep living life.

300

True/False: Anxiety is always bad

Answer: False

A small amount of anxiety is useful — it can motivate us to study, stay alert, or perform well in sports.
It’s only a problem when it’s constant, overwhelming, or stops us from doing things.

300

One physical activity that helps anxiety

Answer: Walking, stretching, dancing, yoga, sports

Movement burns off stress hormones (adrenaline, cortisol), releases tension, and calms the nervous system. Even 2 minutes helps.

300

Skill of questioning if your worry is true is what?

Answer: Thought challenging

Asking ‘What’s the evidence for/against this thought?’ reduces distorted thinking and replaces it with balanced thoughts.

300

What to do if you have trouble sleeping from worry?

Answer: Body scan, breathing, PMR, journaling, These calm the nervous system so the body can rest.

300

True/False Anxiety makes you weak

Answer: False

Anxiety is a normal human system. Using help and skills takes strength.

400

Anxiety affects thoughts, feelings, and ___

Answer: Behaviors

Anxiety is part of the ‘thoughts-feelings-behaviors triangle.’ Example: thought = ‘I’ll embarrass myself,’ feeling = nervous, behavior = avoiding class presentation.

400

Skill where you tense and relax muscles

Answer: Progressive Muscle Relaxation (PMR)

Tensing and releasing muscles helps the body notice the difference between tension and calm, training it to let go of stress.

400

Saying ‘I’m having the thought that no one likes me’ is what?

Answer:Cognitive delusion


Explanation: Adding ‘I’m having the thought that…’ creates distance between you and the thought, so it feels less
overwhelming.

400

What to do if you are nervous to meet new people?

Answer: Positive self-talk, plan conversation starters, calming breaths

Preparation reduces fear, while calming skills keep nerves from taking

400

True/False Medication is the only way to manage anxiety

Answer: False

Skills, therapy, sleep, exercise, and support all help. Meds can be part of a plan for some people.

500

One sign stress turned into anxiety needing support.

Answer: Persistent, overwhelming, interferes with daily life

Everyday stress is short-term, but anxiety disorders are persistent and disruptive. If it’s daily, lasts
weeks, and causes major problems, support is needed.

500

Why does movement reduce anxiety?

Answer: Burns stress chemicals, lowers tension, signals safety to the brain

Exercise resets the body’s alarm system, improving mood and calming the nervous system.

500

Why do coping thoughts reduce anxiety?

Answer: They reframe negative thinking and calm the brain


Explanation: Our thoughts trigger feelings. Healthier thoughts send a calmer message to the body, reducing anxiety
symptoms.

500

What to do if you are overwhelmed after fight at home?

Answer: DBT, TIPP skill --helps prevent impulsive or harmful behaviors.

Rapid body-based resets bring the ‘thinking brain’ back online after strong emotions.

500

True/False Talking to someone you trust when anxious is a coping skill

Answer: True

Social support regulates our nervous system. Being heard lowers stress.