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Anxiety/Stress Management

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Presentation transcript:

Coping with Anxiety Date: Bell Ringer: What is Anxiety? What do you do when you feel stressed? (Write 1 good sentence for your answer.)

What is Anxiety? Anxiety is feeling nervous, uneasy, or apprehensive Who experiences anxiety? Everyone!

How does your body feel when you are anxious How does your body feel when you are anxious? What are the Physical Symptoms of Anxiety?

Physical Changes in the body during Anxiety Increased heart rate Sweating Tightening up of muscles Dry mouth Shaking Hands Physical Changes in the body during Anxiety

Unit Goals: In this unit students will… Discuss common situations that produce nervousness Discuss the value of preparation as a method of reducing performance anxiety Practice anxiety-reduction techniques Recognize the value of positive thinking

Rate How Anxious you feel! Page 30

Techniques for Coping with Anxiety Deep Breathing Progressive Muscle Relaxation Preparation and Practice Mental Rehearsal Positive Thinking

Deep Breathing https://www.youtube.com/watch?v=b0FZlT3Uk30 How did this exercise make you feel? Could you use this during the school day?

Progressive Muscle Relaxation Sit quietly in a comfortable position. Sit Close your eyes. Close Gradually relax all the muscles in your body, beginning with the toes and working your way up the rest of the body to the muscles in the face and head. Relax Imagine yourself in some quiet, peaceful place, feeling completely relaxed. Imagine Imagine yourself back in the place where you started the exercise still feeling totally relaxed, peaceful, and calm. Open your eyes and end the exercise. Open Progressive Muscle Relaxation

Preparation and Practice Practice or Rehearse the upcoming event (sports, test, social event) Adequate preparation can help reduce that anxiety and increase your chances of doing better!

Mental Rehearsal Imagine yourself in the situation FEELING RELAXED AND CONFIDENT 01 Talk yourself through the situation 02 Practice what you will say and do 03 Talk yourself through all possible scenarios 04 Repeat this several time until you feel confident and relaxed 05

Glass Half Full VS. Glass Half Empty When thinking Negatively say “STOP” to yourself and focus on the positive side of the situation Glass Half Full VS. Glass Half Empty Sticky Note Activity Positive Thinking

Summary There are many situations that make people feel nervous and anxious There are several different techniques that can be used to help cope with nervousness or anxiety These techniques include: relaxation, practice, mental rehearsal, deep breathing, and positive thinking Use several techniques to help manage anxiety