Body response
True/False: Our bodies do not physically react to anxiety
False
Give one example of a healthy coping skill
Take deep breaths
approach gradually
ask for help
face fears
etc.
True/false: Having bad thoughts means you are a bad person
False: everyone has bad thoughts. This does not make you a bad person, especially if you are bothered by them!
Name one factor that can influence our anxiety
Genetics
Brain Chemistry
Life Events
Personality
What is mindfulness?
Staying in the present moment. In the "here and now."
What hormones are released when we feel anxiety?
Adrenaline and Cortisol
Name one example of an unhealthy coping skill
Avoiding
Self destructive behaviors
Impulsive behaviors
Self harm
Name 1 thing you can do when you have a worried thought.
allow it to be there
take a deep breath
ask for help
True/False: I will always have anxiety so there is no point in learning to deal with it.
False: Although you will always have some anxiety (we need some for survival!) learning to cope with it is key!
True/False: Mindfulness is something we are born with?
False-we have to practice
Name 1 thing that happens in our body with anxiety
Face gets hot
legs shake
heart beats fast
stomach feels queasy
breathing heavy
etc.
What can you do when you try a coping skill and it doesn't work?
Try a different skill
Talk to an adult
Write down what you are feeling
True/false: worried thoughts are dangerous. It is important to try to push them out of your mind.
False: Everyone has worried thoughts. Pushing them out just tends to make them worse.
What is an anxiety TRIGGER?
A person, event, thought that can cause us to feel overwhelmed and anxious.
Give one example of a mindfulness activity
Blowing bubbles
Coloring
Guided Imagery
Deep Breathing
Counting
54321 Method
What happens when we feel escalated and do not have a physical release for our emotions?
Adrenaline builds and we engage in our fight/flight response
What is the difference between a growth and fixed mindset?
Having a growth mindset allows us to embrace our challenges because we understand that our brain can grow and change.
How can we stop our thoughts?
Reframing
Positive self talk
Check the facts
Focus on Mindfulness
What are some common triggers of anxiety?
Answers will vary
True/False: Mindfulness can help improve our attention, self-control, academic performance, ability to resolve conflict etc
True
This is what happens when our body prepares for a threat by giving a burst of energy and heightens our senses.
What is Flight-Fight (Freeze)?
True/false - Anxiety is dangerous and should be avoided at all costs!
False- anxiety is our body's way of protecting itself. Having some anxiety is helpful. Having too much can be problematic. Learning how to cope with anxiety is key!
What are cognitive distortions/Thinking Errors?
Black/White thinking
Overgeneralization
Mental Filter
Jump to Conclusions/Assumptions
Why is it important for us to understand our level of control when dealing with anxiety?
We cannot control everything. Knowing what is in our control gives us a sense of ownership over our lives.
Mindfulness Practice
5 things you can see
4 things you can touch
3 things you hear
2 things you smell
1 thing you can taste