Anxiety and the body
True or False:
When nervous or scared, a person's breathing slows down.
FALSE!
Usually a person starts to breath really fast. Other things that happen is their muscles can get really tense and they might feel like they want to leave or get away.
People are looking at me and pointing. I might be thinking ..........?
Examples might be:
They probably are not looking at me, but looking at something behind me?
I continue on my way.
You see a spider. It is coming toward you, quickly!! It is the biggest spider you have ever seen. Oh, and you don't like spiders. What might you do? Answers should be verbs.
Watch it closely and ask someone to come remove it.
When trying to relax, should you take quick breathes, or slow breathes?
Slow breathes.
(practice now).
Name 5 things that are common for people to be afraid of.
Spiders, the dark, heights, dying, clowns, sharks, bees, snakes, insects in general, mice, social situations, germs, needles, flying, scary movies, being alone, burglars, being away from parents, being stuck in small spaces, and lots more!!
Everyone is afraid of something.
Name at least 3 ways to calm your body when you are having anxiety.
Any 3 are correct. Here are some examples:
take deep breathes, try some stretching, backward shoulder rolls, superhero pose, hug yourself, tense muscles and then relax muscles, splash cold water on your face, weighted blanket, 5,4,3,2,1 sensory game, and there are a hundred more!
Name 3 other words for Anxiety
scared, worried, nervous.
Think about a time when you were the most scared or nervous you have ever been.
Which of these 3 did you do: fight, flight, or freeze? Talk about your story for full points.
Talk about your story.
Describe a breathing exercise you have learned.
Any answer will do. But some examples: Deep breathing, hand on chest and stomach, hand on chest and back of neck, nostril breathing, and many others
How can a person confront their fears?
They take "baby steps" in exposing themselves to that fear.
You are nervous because your doing something you've never done before. What are three things you might notice your body feels like?
Any three things - but for example, tingly all over, shaky, muscle aches, sweaty or feeling cold, trembly voice, 'butterflies' in the stomach, have to go to the bathroom, heart beat faster, changes in breathing - often quick and fast breathes.
Some people even faint!
If a person is afraid of flying, what might they think of as they are flying?
How much fun you will have when you get to your destination.
Which of the following is a BEHAVIOR (verb) a person might have when anxious:
- stomach ache
- negative thoughts
- crying
- overwhelmed
Answer: Crying. It is an action (a verb).
Tummy ache is a physical sensation from anxiety.
negative thoughts a person might have when anxious
Overwhelmed is an emotion a person might have when anxious
Close you eyes and describe your happy place using your 5 senses (sight, smell, sound, touch, taste)
Can you do this?
Sally is afraid of water. How can she GRADUALLY get over her fear? Put the following steps in order, starting with what she does first:
1. Jump off the diving board without a life jacket
2. Sit on the side and dangle her feet in the water
3. Practice floating in the shallow end with her lifejacket on
2. First: Sit on the side and dangle her feet in the water
3. Second: Practice floating in the shallow end with her lifejacket on
1. Third: Jump off the diving board without a life jacket
When we are suddenly frightened, what is the name of the hormone (brain chemical) released into our body that gives us that "rush" feeling? Hint: It starts with the letter A.
Adrenaline.
Interesting fact: Did you know when you have a lot of adrenaline pumping through your body, the black circle in the middle of your eye (the pupil) gets huge?
First day at a new job. VERY NERVOUS!
And an example of a HELPFUL thought that might make you less nervous.
Examples -
Helpful: "I bet I'll meet a bunch of new people and they are all going to want to meet me because I'm new and ask me questions."
What are the 3 things humans tend to do when faced with sudden fear? (Hint, they all start with the letter F).
Fight, Flight, Freeze
demonstrate the 5,4,3,2,1 sensory relaxation skill right now. 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste.
Would you like. to try?
This question will give you double points if you get it correct because it is a hard question! Which part of the brain is often called the "fear center." Feel free to google it!
Amygdala
Feelings nervous, scared, or anxious is not always a bad thing. The emotion of fear can keep us safe from danger and/or motivate us for action.
Give an example of when anxiety or fear can help us in a situation.
Recognizing real danger - like a bear in the woods or a dog off the leash snarling at you so staying away from them will keep you safe.
Motivate for action - feeling nervous about an upcoming test, so staying up late to study and then getting an A because you studied so hard!
Mary has to get 3 shots and she is really scared of needles. What might she be thinking that is making her so scared?
What are 2 logical reasons she can tell herself about why she should get her vaccines (instead of running out of the doctor's office which is what she really feels like doing).
It only hurts for a second.
I bet it doesn't hurt as bad as when I ..........
I have to get these shots or I can't go to college.
I could get really sick without these shots.
My friend Sally said she didn't even feel it.
It must be safe if they give these shots to all children.
and lots, and lots more.....
When we feel nervous, scared, or anxious what do we often want to do. What is our natural human urge?
Avoid the thing that is making us feel anxious. Can you give an example?
What does "mindfulness" mean?
Mindfulness is when we are all the way present in the moment. We are not thinking about the past, we are not worrying about the future. We are only paying attention to our thoughts right now, our feelings right now, or our physical body right now.
Practice - right now pay attention to your big toe on your right foot for 30 seconds. Give it 100% of your attention.
Johnny was about to perform his guitar solo in front of the whole school for the talent show.
He was terrified. He felt like he might run out of the building, or maybe throw up.
But he always dreamed of being a rockstar, so he got out there on stage anyway and got a lot of applause. Name 3 feelings he might have had after it was done.
Relieved, confident, strong, excited, wanting to do it again, proud of himself, exhausted, and many more....