ANXIETY
the reaction to situations perceived as dangerous or stressful.
Anxiety is normal. We experience anxiety during stressful situations - like taking a test or giving a speech. During these times you might notice your heart racing, increase in sweat, nausea, shaking, etc. It is your body's natural response to stress. Usually, people are able to handle these anxious moments by utilizing coping skills. However, sometimes the anxiety is overwhelming and can interfere with school or friends. If you feel your worries and fears are interfering with daily life, talk with your parent/guardian about seeking therapy.
ANXIETY ANXIETY DISORDER
VS.
a normal reaction to stress
has a start and an end
lessens or disappears when not under stress
triggered by a specific stressor
relaxing often helps you feel better
can be helpful or motivating
intense or disproportionate emotional response
feels impossible to control
ongoing and lasts weeks or months
often comes out of nowhere
physical symptoms like sweating, shaking, racing heart
interferes with day to day life
Coping Skills
Breathing
Breathe in for 3 seconds. Hold for 3 seconds. Breathe out for 6 seconds. Repeat.
54321 Skill
Name 5 things you see. 4 things you can touch. 3 things you hear. 2 things you can smell. 1 thing you can taste.
Journal
Write (or draw) your worries. Getting them on paper can help to release them from your mind.
Mindfulness
Pay attention to the present moment; your breath, the things around you.
Muscle Relaxation
Start at your feet, tense them for 5 seconds, then relax. Work up your body and repeat with each muscle group.
Worry Time
Only worry during a set time in the day. When worry time comes, set a timer and worry away!
Printable Resource
Calm Videos
