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

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

3. 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?

4. 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

5. 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

6. Rate How Anxious you feel! Page 30

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

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

9. 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

10. 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!

11. 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

12. 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

13. 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