Talking about Anxiety
Anxiety is our body's...
Alarm system.
Give an example of something you worked on using bravery practice that got easier for you!
Great job being brave!
TLC is a tool used for when we're stuck in a low mood. The "T" stands for talking to someone. The "L" stands for looking for a silver lining. The "C" stands for change the channel. Name 3 things you could do to change the channel and 3 people you could talk to.
Great job making a plan for TLC!
True or False: Anxiety can sometimes be good.
True! Sometimes, anxiety is helping us escape real danger (remember that lion in the corner of the room!)
Frederick is afraid of spiders and has been avoiding places he might see spiders - like his basement or the playground. What are some ways Frederick could do brave practice for this fear?
Spend increasing amount of time in his basement, go to the playground, write a story about what might happen if he saw a spider, and more!
The steps of Quick Calm stand for REST. What are the 3 steps?
Relax your body and muscles.
Slow your breathing.
Think of a calming or peaceful place.
True or False: What we DO impacts how we think and feel.
True!
One way to "level up" a bravery practice is...
- Time
- Setting
The STEPS to solving a problem are?
Say the problem.
Think of solutions (without judging them)
Examine pros and cons.
Pick one to try!
See if it worked. If not, try again.
Sara feels nervous about making mistakes, so she decided not to try out for the soccer team, even though she loves soccer. Sara noticed after deciding not to try out for soccer team, she was less nervous about making a mistake playing soccer. What is this an example of?
Avoidance!
What are the steps of designing a bravery practice?
- Name the fear or worry
- Brainstorm ways to practice it
- Rate them, and decide where to start
- Practice!
List at least 5 things that can boost your mood.
Always remember, if one thing does not work, you can try another one!
What are the 3 parts of the CBT triangle?
Thinking
Feeling
Doing
Pick a fear with Liz and your parents, and design a fear ladder for practicing!
- List the fear
- Name ways to practice
- Rate them
- Start with the easiest!
Pick an example of a negative or anxious thought, and use your skills to challenge it.
HINT: you can make the thought more realistic by examining evidence or challenging the thought OR you can make it more neutral.
Let's talk about it!