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 upset about not being able to see your friends and worried you are missing out on fun things. Name one thing you can do to deal with the situation.
Talk to your friends on the phone/Facetime, think of fun things you could do with them in the future, do a fun project at home, talk to your parent about how you're feeling (any one thing you can do)
If you experience racing, negative thoughts prior to a certain activity, what are you likely experiencing?
Anxiety
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 spending a week at my grandma's alone this summer"
"I've spent a week away from home before and did fine, I enjoy spending time at my grandma's"
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: the more, the better -just in case!
Name the most likely outcome for this situation:
Worrying about parents being away for the night
Not having fun or being able to relax because you're worrying all night instead
Change this thought to a more helpful thought with the word BRAVE in it:
"Going to places where there are people I don't know makes me so nervous, I'll never be able to have fun"
"I can be brave meeting new people so I can have fun and enjoy myself"
Sara is feeling very nervous about starting at a new school next year. Name two things she can do to deal with the situation.
Take a tour of the school to get familiar, connect with current students online or in person, talk to her parents, make sure she has all the materials she needs (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 you're sick 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)