FEELINGS
True or False: All emotions are OK to feel. Everybody worries from time to time.
TRUE
True or False: The tendency to worry is something you can be born with, just like you are born with a certain eye color or the ability to curl your tongue.
TRUE
Anxiety can cause lots of thoughts. Give an example of one.
Ex. I know I am going to fail this test.
What is the hallmark behavior of anxiety?
Avoidance
True/False: None of my friends have anxiety.
False: Anxiety and Anxiety disorders are very common. About 1 in 4 Canadians will have at least 1 Anxiety Disorder in their lifetime.
Mindfulness can help us with anxiety. What is mindfulness?
Mindfulness means paying full attention to something. Using all of our senses (sight, touch, hearing, smell, and taste) to NOTICE what is going on around us. It means slowing down to really notice what you're doing. Being mindful is the opposite of rushing or multitasking. When you're mindful, you're taking your time. You're focusing in a relaxed, easy way.
True or False: Anxiety always tells the truth
FALSE
True or False: The tendency to worry cannot be caused by something bad that happened to you.
FALSE
True or False: Talking back to fear and worry can make you worry less.
TRUE
True/false: worried thoughts are dangerous. It is important to try to push them out of your mind.
False: Everyone has worried thoughts. Pushing them out just tends to make them worse.
True/False: I will always have anxiety so there is no point in learning to deal with it.
False: Although you will always have some anxiety (we all do, we need some for survival!), however, learning to cope with it is key!
Tell us something you can do with your physical body that can help you to calm down
Take deep breaths, drink water, use cold temperatures, lemon squeezing and spaghetti body (squeezing and loosening muscle groups), run around really fast, jump in the pool...
Where in our body can we feel anxiety or worry?
stomach
chest
hands
head
face
Anxiety can cause different bodily changes that make you feel sick. Name three physical signs of anxiety.
Increased heart rate, sweating, muscle tension, restlessness, shaking, flushed face, shortness of breath, chest pain, nausea, dizziness, hot flashes or chills, etc.
True or False: If I worry about my problem, then it will not happen
FALSE
True or False: Leaving or avoiding a situation that makes you worry is the most effective way to reduce anxiety.
FALSE.
True/False: If we experience anxiety and don't run away, it will go away on it's own eventually.
True: Emotions including anxiety do not last forever. If we allow ourselves to feel it, it will go away on its own.
Give an example of how to talk back to the thought: "the test is going to be hard! I'll never get a good grade!"
True or False: As people learn to cope with anxiety, they often see improvement in other areas of their life.
TRUE
People can have problems with anxiety or worry because:
a) Their parents worry or have anxiety
b) You learned it from seeing other people worry or avoid things they were afraid of
c) Something scary happened to you that caused you to worry
d) All of the above
d) All of the above
True or False: Ruminating on worries helps worries grow
TRUE
Anxiety becomes a problem when _________?
it gets in the way of everyday things/life such as school, social situations or work.
True/False: the only way to get rid of anxiety is to hide from all situations that make us nervous.
False: hiding prevents us from seeing that the situation may not be so bad after all and never gives us a chance to experience growth.
Give an example of how to talk back to the thought: "If I make a mistake then everyone will laugh at me."
Name a time when you sensed someone you know experience anxiety
Example responses: before a party, test, meeting new people, etc.
______________ is a series of changes that automatically happens in your body when your brain's alarm system gets triggered. Worries can trigger this system even when there is no immediate threat or danger. (hint, the 3Fs)
Fight, Flight, Freeze response
A ___________ is a specific thought that makes you feel scared, like "What if I say something stupid in group?"
Worry
When you worry, you enter a cycle or pattern that involves your thoughts (things you say in your mind), your body (physical sensations), and your behavior (what you do/what others see). What is one behavior that a person with anxiety might exhibit?
a) Choosing not to attend a party
b) Asking adults for reassurance
c) Checking several times to see if a math problem is correct
d) All of the above
All of the above
True/false - Anxiety is dangerous and should be avoided at all costs!
False- anxiety is our body's way of protecting itself. Having some anxiety is helpful. Having too much can be problematic. Learning how to cope with anxiety is key!
Mindfulness can help us with anxiety! Let's practice!
1. name 5 things you can SEE
2. name 4 things you can FEEL
3. name 3 things you can HEAR
4. name 2 things you can SMELL
5. name 1 thing you can TASTE
BONUS POINTS: go find one item from each category (SEE, FEEL, HEAR, SMELL, TASTE) in 3 minutes or less and show and tell!