What is Anxiety?
This term describes the normal body reaction to something we see as scary or threatening.
What is anxiety?
This mindfulness anchor involves focusing attention on one’s inhale and exhale without judgment.
What is awareness of breathing?
This breathing pattern—4 seconds in, 4 hold, 6 out—helps reduce physiological symptoms.
What is deep breathing/4–4–6 breathing?
Avoiding anxiety triggers feels good temporarily, but ultimately does this to anxiety long-term.
What is makes it worse?
This common trigger category includes money, work, housing, relationships, and daily pressures.
What are everyday stressors?
Name two physical symptoms of anxiety
What are increased heart rate, muscle tension, upset stomach, or poor concentration?(open ended)
In the RAIN technique, the “R” stands for this step.
What is Recognize?
This method involves tensing and then relaxing muscle groups to reduce physical tension and help you recognize where your body stores tension.
What is Progressive Muscle Relaxation?
Based on the Circle of Control worksheet, “how others act, think, or feel” belongs in this circle.
What is “What I Can’t Control”?
This emotion-regulation tool involves intentionally shifting attention back to the present when thoughts wander.
What is mindfulness?
Anxiety tends to focus on these two time periods, not the present.
What are the past and the future?
This simple grounding exercise uses listing “5 things you can see, 4 you can feel…”
What is the Five Senses exercise?
This thought defusion technique involves adding the phrase “I’m having the thought that…”
What is cognitive distancing?
This cycle shows how avoiding fears temporarily reduces discomfort but ends up worsening anxiety.
What is the Cycle of Avoidance?
Anxiety in early recovery increases because people no longer use substances to do this.
What is numb or escape uncomfortable feelings?
This type of anxiety includes excessive worry in several life areas such as work, health, or relationships.
What is Generalized Anxiety?
During the “Allow” stage of RAIN, participants do this rather than judge their experience.
What is observe their thoughts and feelings as they are?
This visualization technique encourages imagining a soothing environment using all five senses.
What is Imagery?
In the Cycle of Avoidance, this phase provides short-term relief that reinforces avoidance behaviors.
What is the Relief stage?
This coping skill helps reduce anxiety-driven urges by separating yourself from your thoughts.
What is thought defusion?
Name the three elements that fire together when anxiety is triggered: thoughts, physical symptoms, and ______.
What are feelings?
This mindfulness practice involves slowly noticing physical sensations from feet to head.
What is the Body Scan?
This technique involves labeling repetitive thoughts as predictable narratives such as “the no-one-likes-me story.”
What is Name the Story?
This acceptance-based skill involves observing thoughts and emotions without trying to change them, as described in RAIN.
What is Allowing or Nonjudgmental Awareness?
This emotional step in RAIN involves figuring out what the vulnerable part of yourself needs (acceptance, forgiveness, love).
What is Investigate?