Symptoms
What is anxiety?
A mental and physical reaction to perceived stress; feelings of discomfort or worry that people have that negatively impact them.
What is fight-or-flight?
Fight-or-flight, also known as fight-flight-freeze, is the response that our body has when it perceives danger.
What is the 5-4-3-2-1 technique?
The 5-4-3-2-1 technique is a grounding technique in which one focuses on identifying 5 things they can hear, 4 things they can see, 3 things they can feel, 2 things they can smell, and 1 thing they can taste.
What are some signs and symptoms of anxiety?
worry, nervousness, problems with sleep, muscle tension, difficulty concentrating, increased heart rate, shortness of breath, upset stomach, avoidance of fear, etc.
What are some symptoms of fight-or-flight?
Increased heart rate, rapid and shallow breathing, feeling dizzy or lightheaded, shaking, sweating, racing thoughts, nausea, etc.
What is deep breathing? How does someone properly take a deep breath?
Deep breathing is an anxiety reduction technique in which an individual takes a deep breath in slowly through their nose, holds that breaths for a few seconds, and then breaths out slowly through their mouth.
Why is anxiety sometimes helpful for us?
When we have anxiety in small doses, it can help us make safe and smart decisions and can help us with problem-solving
What happens during the "fight" aspects of fight-or-flight?
Fears and anxieties are confronted head on.
How is the "categories" technique used?
The categories technique is a grounding technique in which an individual picks a category (ex: cars, restaurants, celebrities) and spends a few minutes naming everything they can that belongs in that category.
If we have too much anxiety and are not able to control, it can have a negative impact on her emotional, mental, and physical wellbeing. It can prevent us from trying new things, making new friends, trusting people, etc.
What happens during the "flight" aspects of fight-or-flight?
Fears or anxieties are avoided. Sometimes this means people literally run away, sometimes it means people just don't confront what is scaring them.
Name 3 other coping skills we've discussed for managing anxiety.
Putting hands under cold water
Challenging anxious thoughts
Body scan/body awareness
Mental Exercises