All about my Anxiety.
Body Mapping:
Nam two locations within my body - where I experience Anxiety.
My Heart Races
I get very hot, and Sweaty.
I have a difficult time breathing.
My Head hurts
I give up. I'll never be able to do this.
This is really hard, but I'm going to keep trying.
What is the 5,4,3,2,1 tool?
Uses your sense and environment.
The 3 C's (Catch it, Challenge it, Change it )
Your Anxious thought:
I'm going to fail this test.
1. Anxious thought.
2. I practiced, I have never Failed a spelling test.
3. I'm going to do well today.
Change the Channel: Pretend you have a remote control and you're having a worried thought or feeling- change the channel to a calm thought.
What is that thought?
A Sunny Beach.
A big comfy bed.
Near the lake.
What triggers my anxiety?
New Situations
New People
School
Getting told "No"
Racing thoughts
I'm so dumb.
What is a grounding tool? And how does it help?
Reduces anxiety
Distracts your brain
Practices being in the present moment.
Re-frame and or change this thought;
I have a worry that I'm going to do something wrong.
This is my anxious thought- I haven't done anything wrong.
Ant Squashing: Squash negative thinking as soon as they pop up! When feel bad, look for the reason- what are you telling yourself.
CHANGE IT :)
New though.
What is a worry?
Unpleasant thoughts you can't get out of your head. They are like annoying buzzing bugs that keep buzzing around.
I got a B on my test I will probably fail my grade.
A - B is still a passing grade. I did my best.
Practice 5 finger breathing.
And
Hot Chocolate Breathing.
See paper
Even though I think...
no one likes me.
A more helpful thought is .....
I have so many friends, and this is why....
What is it, and how will it work?
Practice.
What is an unhealthy way to deal with worries/ anxiety?
Keep it in.. Don't tell anyone.
Avoid and or leave a situation that causes anxiety.
No one is looking at me- they probably hate my new shirt.
No one noticed my new shirt.
Name 5 Yellow things within this room.
How does this tool help reduce anxiety/ and worry.
Distracts
Write it out, Talk it out.
What is one worry you had this week?
anything.
More ways to thought stop:
Picture a red stop sign.
Snap you fingers.
Picture you worry as a balloon and pop it.
Practice :)
What is one way to manage, and or handle your anxiety in a healthy manner?
Deep Breathing.
Taking a break.
Talk about my worries.
I'm pretty sure everyone hates me.
No one hates me, and I have tons of friends.
Gratitude Journal.
Write down two good things that happened this week?
anything.
The voice of reason:
Your anxious thought: "I'm afraid I said something mean to my friend, they must hate me."
Is this a helpful thought?
Is there another way to look at this thought?
No it's not helpful.
Yes, re-frame a thought.
Draw your anxiety.
What does it look like?
Draw away :)