Name 2 calm places to think about to feel better with anxiety.
beach, home, park, forest, pool, Hawaii, grandma's house
True or False: I feel nervous. My heart is beating like a drum. I need to call 911 and go to the hospital.
False. I am feeling anxiety. I can calm myself down.
It is important to set short and long term goals to help with anxiety.
Yes, having a plan can help you make decisions easier. But remember, plans might change because nothing is perfect!
True or False: Anxiety means feelings scared, worried, nervous, angry, frustrated, or sick.
True. Anxiety can make me feel many negative emotions.
True or False: Using my 5 senses (SMELL, TOUCH, TASTE, SEE, HEAR) helps keep me calm.
True. This is called GROUNDING.
True or False: Anxiety makes people feel scared. It's OK to cry.
True. Everybody cries sometimes. It's okay.
Practice a grounding technique. Name 3 things you can see in your room right now.
Look around: posters, pencil sharpener, window, chairs, pencil boxes
You are at school. WHO in your circle of support can you talk to if you feel nervous?
teacher, counselor, a friend, the school nurse
Name 3 things that make you happy.
Play-doh, superhero movies, dance music, fresh sunny air
It's okay to feel anxious/nervous but you can't.....
Hurt yourself or anyone else
How do I feel after I drink water and exercise?
Healthy choices keep us feeling strong and calm. Drinking water and exercising can help with anxious feelings.
Lots of time on social media and video games can actually lead to more anxiety.
True. Social media can cause unrealistic comparisons and expectations and video games can overstimulate the brain so everything else seems 'too boring'
True or False: I have to talk in front of the class. I feel like I am going to throw up. This is called ANXIETY.
True. Sometimes being very nervous makes people feel like throwing up. Other things might happen like a racing heart, tense or shaky muscles, or headaches.
True or False: It's OK to play quietly with a fidget spinner during class time.
True, if you are quiet and respectful with your tool, you can use it to help keep you calm.
Name 4 relaxing activities you can to do calm down.
Listen to music, draw, read a book, go on a walk
True or False: When I breathe FASTER, I feel more calm.
False. When I want to calm down, I need to breathe SLOWER.
True or False: It is NOT OK to feel nervous. Don't feel nervous!
False. It's okay to feel nervous. Everybody feels anxiety sometimes.
I am at school. WHERE can I go take a break?
Outside, empty classroom, in the hallway, at your desk, in the office (anywhere is okay, please ask)
Practice a grounding technique. Name 3 things I can TASTE.
cheeseburger, crunchy apple, warm hot chocolate, fresh clean water, sweet slice of orange
Self Talk is a tool you can use when you are feeling anxious or any strong feeling. True or False?
True. Self talk can be used to calm yourself down with reminders to breath or encouraging words.
True or False: Squeezing my muscles from head to toe, one by one, makes my body feel calmer.
True. This grounding technique is called Progressive Relaxation.