Anxiety Basics
Why does anxiety happen in your body?
It's your brain's alarm system
What is the FIRST step in the anxiety cycle?
Trigger
What is the first step in getting unstuck?
Notice: "I'm feeling anxious"
T or F:
You have to do the BIG SCARY THING all at once
False!
Which voice says: “Don’t do it!”?
The Worry Brain
Name 2 body signs that can happen when your brain's alarm system goes off
Examples: racing heart, butterflies, sweating, feeling tense, dizziness
After the trigger, what comes next in the anxiety cycle?
Worry
In the CHECK step, what question do you ask?
"what is my worry trying to tell me?"
Taking one small step while scared
Which voice says: “I can take one small step.”?
The Brain Coach
What kind of questions might your worry brain ask?
"what if...."
What happens at the ALARM step of the anxiety cycle?
Your body reacts with stress response
"what would I do if anxiety wasn't deciding?"
Give one tiny brave step for talking to someone new
Examples: look at them, say "hi", ask one question, smile
Complete the Brain Coach thought: “Maybe, ______.”
“Maybe not.”
T or F:
Feeling scared always means you are unsafe
False:
You can feel scared AND still be safe
What action can give short-term relief but keep the cycle going?
Avoidance or escaping
What does the TRY step ask you to find?
One tiny step you can take
Why can a tiny brave step be useful?
It helps you take action while you feel scared, rather than letting anxiety decide
Which voice says: “I can handle feeling uncomfortable.”?
The Brain Coach.
Name two things your brain may do when your anxiety alarm goes off
Example:
imagine the worst, have trouble concentrating, may think "what if?"
Put these in order: relief, trigger, avoid/escape, worry, alarm
Trigger, Worry, Alarm, Avoid/Escape, Relief
Name all four steps of getting unstuck
Notice, check, choose, try
A student is scared to talk to someone new. Which is a tiny brave step:
A)become best friends immediately
B) say “Hi,”
C) never talk to them
D) go home
B) Say "Hi!"
Give ONE example of a Worry Brain thought and rewrite it as a Brain Coach thought.
Example: “Everyone will laugh!” → “I don’t know what will happen yet.”