Coping with Anxiety
This "monster" helps us manage our worries
worry monster
The "magic triangle" shows the connection between these three things?
Thoughts, emotions, and behaviours
Feeling safe and happy with friends is part of having these
healthy friendships
Being scared of storms, lightning, or tornadoes is called this
A fear
Saying nice things to yourself instead of mean things is called
positive self-talk or affirmations
You can put your worries in this jar to stop carrying them around all day
the worry monster jar
what are thoughts that pop into your head without thinking and make you worried
Automatic thoughts
When a friend ignores you, you can use this to try and solve the problem nicely
Talking or assertive communication
Noticing your fast heart, upset tummy, sweaty hands show that you are feeling this
anxiety / nervous
Finding things you are good at helps you with this
self-esteem / feeling better about yourself
A grounding exercise where you name 5 things you can see, 4 things you can tough, 3 things you can hear, 2 things you can smell, 1 thing you can taste
5-4-3-2-1 technique
When you change a worry into a helpful thought what are you doing?
Thought challenging, CBT,
Name one way to handle anxiety when we are with friends
sharing it, naming it, using a coping strategy
Doing something that makes you nervous like going to a sleepover helps you practice this
being brave / facing fears
remembering to be kind, brave, or honest is thinking about your
values / things that matter to you
This technique from ACT teaches you to let thoughts float down a river instead of fighting them
leaves on a stream
You practice this when you write down a worry and feed it to the worry monster
Feeding or challenging worry thoughts
What is it called when you share how you feel with friends or ask for what you need in a friendship
standing up for. yourself being assertive
Using a fidget or another tool to help you calm down is called a
coping strategy
Changing your worries about failing or getting in trouble into helpful thoughts can make this better
self-esteem feeling better about yourself
Name two relaxation strategies you have added to your coping box?
glitter jar, deep breathing, 5-4-3-2-1, challenging thoughts, letting thoughts go, thought diffusion, the power of blue etc.
Core beliefs
False
Writing down worries, challenging fears, acting within your values even when scares, letting go of worry thoughts are ways to
manage anxiety
feeling proud of yourself for trying new things shows improvement in this