Recognize it
Name one place in your body where your worry might show up?
Stomach, head, arms, chest (anywhere where you feel worry in your body)
This is a coping skill that helps calm your body and relax your muscles
taking deep breaths
True or False: Challenging our unhelpful (anxious) thoughts will help us be able to see the situation in a more helpful way
TRUE: Challenging our thoughts will help us look at it from a different perspective
Change this thought to a more helpful thought:
"I am going to mess up this project"
"I'm going to work hard on this project and do my best"
True or False: Avoiding and escaping the situation are helpful ways to solve a problem
FALSE: Avoiding and escaping the situation will not help solve the problem and only reinforce your worry
Name two situations where you have experienced worry before
(any place or situation you have experienced worry)
This is a coping skill used to express your emotions and let someone know how you are feeling
Talking to someone
Challenge this thought using proof that it might not always be true:
"I am horrible at giving presentations in front of people"
"I've given presentations in the past and done fine"
True or False: Changing your thoughts from unhelpful to helpful takes practice
TRUE: It takes practice and time to change your thoughts
You are worried about not being able to see your friends and worried about when you will see them next. Name one thing you can do to deal with the situation.
Talk to your friends on the phone, via zoom, think of all the fun things you could do with them in the future, talk to a family member (any one thing you can do)
If you experience tummy aches, headaches, difficulty sleeping, racing thoughts prior to a certain activity, what are you likely experiencing?
True or False: All coping skills are helpful
FALSE: some are helpful and some may be unhelpful such as avoiding or escaping
Name two facts that show you can handle this situation.
"I am worried about driving by myself to see my son."
"I've drove by myself before and I was fine, I am a good driver."
Change this thought to a more helpful thought using the words "I will":
"The rest of this year is going to be horrible for me"
"I will do what I can to make the rest of this year better for me"
True or False: All problems have easy solutions
FALSE: not all problems will have easy solutions, some will be difficult to solve
Name two things you can do when you are anxious or worried.
Rest and Relaxation (or others)
True or False: It is important to have a "tool kit" or multiple coping skills that help you calm down for different situations
TRUE
Name the most likely outcome for this situation:
Worry about an upcoming doctor's appointment.
Feeling worse, not being happy until the appointment is over
Change this thought to a more helpful thought with the word BRAVE in it:
"Being away from home makes me too nervous, I'll never be able to do fun things"
"I can be brave being away so I can have fun and enjoy myself"
Sara is feeling very nervous about falling behind in her house work and is worried if she will be able to get everything done before her family arrives for a visit. Name two things she can do to deal with the situation.
Focus on one task at a time, Remind herself that her family is here to see her and not a spotless house (any two things she can do)
Name two ways you can recognize that you are feeling worried
your stomach feels funny, your head hurts, body is shaking, thoughts hard to get out of your head (any two ways you recognize worry)
Name two coping skills that help you the most when you are feeling worried
(Any two coping skills you can use)
You are not allowed to be in school right now because of COVID and are worried that you will fall behind in your work.
Give a statement to challenge the unhelpful (worry) thought.
"I can make up the work and my parents and teachers will help me if I need"
Change your own unhelpful thought with two different helpful thoughts you could say instead
(Any unhelpful thought and two more helpful thoughts)
Come up with your own problem or problem that you have had in the past related to worry and name two things you did or could do to solve it.
(Any two steps/skills that could help you deal with the problem)