Coping with Anxiety

What to do if you become anxious

Objectives

• Define “anxiety”

• Identify physical “symptoms” of nervousness

• Discuss common situations which produce nervousness

• Discuss alternative ways of dealing with anxiety-inducing situations

• Demonstrate the techniques for coping with anxiety

What is meant by anxiety?

Anxiety is feeling nervous, uptight, uneasy, or apprehensive.

Anxiety

• What makes you anxious?• Taking a test?• Speaking in front of a group?• Meeting new people?• Singing or playing in front of people?• Competing in sports?• Telling someone they gave you the wrong

change?

Physical Effects of Nervousness

• Increased heart rate

• Sweating

Physical Effects of Nervousness

• Tightening up muscles

• Twitching

• Tremors

Signs of Anxiety:

• “Butterflies” in the stomach• Rapid heart beat• Shaky voice • Sweating hands• Dry mouth• Difficulty holding hands still• Difficulty concentrating• Muscle tension

Your “Anxiety” List

• Make a list of at least 5 things or situations that make you anxious.

• If you have a way you cope with your anxieties now, write this down. How does it work for you?

**Class activity using pages 58 & 59

Dealing with Anxiety

• Eating

• Smoking

• Sleeping

• Listening to music

• Deep breathing

• Exercising

• Meditating

How To Decrease Your Anxiety

Relaxation Exercise

1.Sit quietly in a comfortable position

2. Close your eyes.

3. Slowly relax all of the muscles in your body beginning with your toes, working your way up to the rest of your body, to the muscles in your neck and head.

4. Imagine yourself in a peaceful and relaxing place (for example, lying on a beach). Whatever you choose, think of

yourself as completely relaxed and without a care in the world.

5. Imagine yourself in this place as clearly as possible.

Mental Rehearsal

1.Imagine yourself in an important situation, like singing in the school talent show, feeling completely relaxed and confident.

2.Mentally practice what you will say and/or do and how you will deal with all the possible things that might happen.

3. Do this over and over again until you begin to feel more relaxed and confident.

Deep Breathing

1. Breathe in deeply from your diaphragm

for a count of 4.

2. Hold it for a count of 4

3. Breathe out for a count of 4.

4. Repeat 4 or 5 times.

Key concepts:– Anxiety produces physical changes in the body

– People deal with situations in different ways• Do nothing or just put up with it• Avoid situations which are difficult for them

– There are positive techniques to reduce anxiety• Relaxation exercise• Mental rehearsal• Deep breathing

–Why do we need to know this info?