Worry in the Body
True or false: breathing quickly helps your body calm down
False! Breathing quickly makes your body more revved up; breathing slowly makes it more calm
What happens to us when we feel worried?
1- Our body has a physical reaction.
2- We tend to over think.
3- Both 1 and 2.
Both 1 and 2.
Challenge this thought so it doesn't spiral:
What if the plane crashes on my way to Hawaii?
Ex: Plane rides are actually very safe. The pilot and crew are all working hard to make sure we stay safe. I've been on lots of plane rides before and this one probably won't be any different.
True or false: Fidget toys can help you focus and calm down
True! Now find a toy you can use as a fidget for double points!
True or false: Your heart rate often slows down when you feel worried
False! Typically, your heart rate will speed up when you are worried
What is an "anxiety or worry trigger"?
Give a few examples.
Something that makes you feel anxious or worried.
EX: A test, loud noise, certain places or people, small or large spaces.
Challenge this thought so it doesn't spiral:
What if I say "no" and my best friend doesn't want to be friends anymore?
Ex: My best friend likes me for lots of reasons and I am allowed to say "no" if I don't feel comfortable with something. My friend won't stop being friends with me just because of that!
Why might distracting yourself be a way to deal with worries?
Taking your mind off of what's bothering you will help the worry thoughts fade
True or false: Exercise is a good way to burn off energy when you're feeling anxious
True! Now do 10 jumping jacks for double points!
What is a "coping skill"?
Give 2 examples
Something that helps you deal (or cope) with a situation s.a breathing, counting, using a fidget or taking a walk.
Challenge this thought so it doesn't spiral:
What if there's a monster in my closet?
Ex: There are no such thing as closet monsters. I have gone to bed thousands of times and never seen a closet monster; chances are, there won't be one there today!
How can we use different senses to help us with our worries? Give an example.
Hint: Imagining our happy place.
Any example.
True or false: when you are worried, your muscles tend to become tense and tight
True! Muscles tense up to prepare you to act
Why is taking deep breathes helpful when we are feeing worried?
It slows down your mind and body and helps calm you down and worry less.
Challenge this thought so it doesn't spiral:
What if I fail my big math test tomorrow?
Ex: I studied hard and know most of the material. I don't usually fail my math tests, so tomorrow's test shouldn't be any different. I will just do my best and deal with whatever happens from there.
Finish this sentence:
When I begin to feel worried, I should _________.
Any coping skill.
True or false: feeling worried never leads to an upset stomach
False! It's quite common for people to have an upset stomach when they get worried
What senses might be heightened when we are worried? Give 2 examples.
Hint: Racing heart
All you senses can be heightened.
Hearing, seeing, touching, tasting
Challenge this thought so it doesn't spiral:
What if I throw up on stage during the talent show?
Ex: While I might be nervous performing, I've never thrown up on stage before. And if I did, I would feel embarrassed, but I would survive and get through it.
Talking about how you feel with someone you trust often makes you feel better. Give an example using the following format: "I felt _______ when ____________"
Ex: "I felt hurt when my friend didn't invite me to her birthday party"