Anxiety – Getting Started

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Getting Started
Survey:
A. I worry about things: [never, sometimes, often, always]
B. I feel afraid I will make a fool of myself in front of people
C. I worry that something bad will happen to me
D. I feel nervous
E. I worry about what other people think of me
F. All of a sudden I feel scared for no reason at all
G. I feel afraid
H. I wake up feeling scared

– Everyone feels anxious &/or stressed from time to time
– If you feel anxious and stressed a lot, it can feel pretty awful
– Anxiety can stop you from doing things you want to do

– The program will show you how to manage your anxieties and stress, so that you feel better
– Anyone can learn the strategies to deal with stress and anxiety – it just takes practice

Tool:
– a Feelings Thermometer – to measure how strong your feelings are
[0 – not at all worried; 2 – a little bit of worry; 4 – some worry; 6 – a lot of worry; 8 – very worried 10 – extremely worried]

– describe a time when you felt extremely worried
– describe a time when you felt a lot of worry
– describe a time when you felt a little bit of worry

Today’s Activities:
A. Mapping my world
– brothers, sisters
– pets (type & names)
– favourite movie
– favourite band or singer
– favourite food
– hobbies or interests
– best friend
B. Did you know?
Fact # 1 – Anxiety is one of the most common problems among adolescents
Fact # 2 – Approximately one in 10 adolescents suffer from anxiety
Fact # 3 – No matter how old or young you are, everybody experiences anxiety at times
Fact # 4 – Anxiety is a normal reaction. It can even be helpful at times in some situations.
Fact # 5 – Anxiety can become a problem for someone when it stops them doing something they want or need to do
C. Types of anxiety
a) General Anxiety – Worrying about many things across many areas of life (school, home, work, things happening in the world, health etc.,) & find it hard to stop worrying
b) Social Anxiety – being scared about interacting with other people, or being the focus of attention
c) Specific Anxiety – fearful of certain objects, situations (spiders, injections)
d) Separation Anxiety – Worried when separated from others they feel close to, & worrying that something bad will happen to them
e) Obsessive-Compulsive – experiencing disturbing thoughts & thinking they will act on them; compulsions/rituals to try & control & stop these thoughts
f) Panic – out of the blue you feel scared & do not know why; They may experience a sudden rush of fear, racing heart, sweating, dizziness, & difficulty breathing
g) PTSD – becoming very upset when reminded of an upsetting event in the past
D. Anxiety Quiz
[- go over what has been learned]
E. The four aspects of anxiety
a) Anxious body signs
– face goes pale, racing heart, butterflies in stomach, shaking legs [Phobia]
b) anxious thoughts
Various
c) Anxious feelings
– scared, panicked, freaked out [Phobia]
d) Anxious behaviours
– running away, avoidance [Phobia]
F. Why are some teenagers anxious?
a – Past Events (may experience anxiety after experiencing a previous negative event)
b – Biology (born with an anxious personality they have inherited – genetics)
c – Learning from others (they learn to behave & think by watching others around them in their family, & at school – Teachers and friends)
d – Reassurance from others (ask others what if and will it be ok questions of significant others. By doing this they learn to rely on others to manage their anxiety rather than being able to cope on their own)
e – Avoidance (avoiding the things they are frightened of. Avoidance makes it worse as they do not conquer their fears)
G. What does brave stand for?
– B – body signs
– R – relax (to control anxious body signs)
– A – activate helpful thoughts (identify, challenge, & replace with more realistic thoughts)
– V – Victory Over Your Fears (problem-solving strategies)
– E – enjoy by rewarding yourself
H. Set your goals
– I am doing this program because
– I don’t like feeling anxious and nervous because
– When I am feeling nervous or worried it stops me from doing…
– When I am not worry I feel…
– When I am not worried I will be able to…
– At the end of this program I would like to be able to…

Final tips:
– recognise the situations or triggers that make you anxious
– when you notice the body signs, stop & ask yourself if the situation is really dangerous or whether it is a “false alarm”
– sometimes our bodies send us signs even when the situation is not dangerous or is not threatening
I. Quiz show
[recap]
J. Extreme Challenge/Home Work
– Write about two events over the next week when you feel worried or stressed
A) What happened?
B) What did you do to cope?

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