Anxiety Management Week one

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[Audio] Welcome to the first session of our group! In this group, we will learn how our thoughts, feelings and behaviors work together, and to learn how to cope with things that are stressful in our lives. Can you please think about a goal you would like to achieve by the end of this? Write this goal down in your booklet.

Anxiety Management Week one


This Photo by Unknown Author is licensed under CC BY-SA

This Photo by Unknown Author is licensed under CC BY-SA

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[Audio] Like physical health, we all have mental health. And as you will know, there are many types of feelings or emotions. Sometimes these emotions help us do wonderful things. For example, if you can care about another person and feel happy or sad about their happiness or sadness, you are likely to treat them well and do nice things for them. On the other hand, sometimes we feel emotions very intensely and feel like we have lost control of them. When we feel anxious, we can feel and think lots of different things. Let's now brainstorm what words you think about when I ask you the question 'what is anxiety?' How would you define or describe anxiety? There is a page in your booklet to brainstorm your ideas

What is Anxiety?

We all experience anxiety in different ways.

This Photo by Unknown Author is licensed under CC BY

This Photo by Unknown Author is licensed under CC BY

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[Audio] Anxiety has been previously defined as a sudden rush of intense fear or nervousness often associated with feelings of impending doom or negative thoughts, and accompanied by several physical sensations. Anxiety and stress are common, and although there are similarities in the way people experience worrying, anxiety can also look and feel really different for different people. I wonder if you could think of some of the physical sensations associated with anxiety. Where in your body do you feel anxiety? What do you notice within your body when you start to get worried? Add any thoughts you might have when you're worried in thought bubbles above the head. When you are finished look how stressed your figure looks, they have a lot going on for them right? It might be helpful to now think about why anxiety causes all these thoughts, physical sensations and feelings.

Body Task

What physical feelings do we have?

Headache Nauseous Sweaty hands These are just a few physical feelings you may feel.

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[Audio] You may not know this, but anxiety is actually a good thing. It probably doesn't seem like it now or when you're in the middle of worrying. But can anyone guess how anxiety might be helpful to us? Please click on the link and watch the short video.

Fight or flight

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[Audio] So anxiety helps to motivate us to do well in things, and it also helps to protect us through fight or flight. Think about if you were crossing the street, and all of a sudden you noticed a large truck was coming your way. What would you do? You anxiety or fear of being run over would motivated you to run to the side of the road (i.e. flee). If you didn't have anxiety, you would linger in the road and get hurt by the truck. So anxiety, when it's working well, alerts us to danger in the environment and helps our body to prepare to bring us to safety.

Fight or flight

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[Audio] Anxiety has four main components. Whenever you are anxious, you have physical sensations, feelings, thoughts and behaviours. Let's talk about each one.

CBT- Cognitive Behavioral Therapy

Anxiety has four main components, they are….

Physical sensations Feelings Thoughts Behaviors

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[Audio] Physical sensations are the sensations you get in your body when you are anxious. Remember when you were running away from the truck in the road? When you get to the side of the road, what sensations are you likely to feel in your body?

CBT- Cognitive Behavioral Therapy

Physical sensations

Physical sensations Feelings Thoughts Behaviors

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[Audio] All these symptoms occur because your body detected a threat and reacted to it – the fight or flight response that we previously talked about. When you're in the road and the truck in coming, adrenaline surges through your body, your heart beats harder, and your lungs help you breathe more rapidly to get oxygen and blood to your large muscles to help you flee. This is why you experience a pounding heart and shortness of breath. All these symptoms are there to protect you and bring you to safety. But a problem can arise when this response occurs when there is not a real threat, and your body is telling you there is a threat when there really isn't, at least not like getting hurt by a truck! What emotions might you feel when you run away from the truck we talked about?

CBT- Cognitive Behavioral Therapy


Physical sensations Feelings Thoughts Behaviors

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[Audio] Emotions are how someone feels about a situation, and this isn't necessarily based on logic. Instead, you experience emotions based on your thoughts and belief about the situation, which may not always be telling you the truth! What thoughts might you think when you run away from the truck we talked about?

CBT- Cognitive Behavioral Therapy


Physical sensations Feelings Thoughts Behaviors

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[Audio] When we're anxious, our mind tend to focus on the potentially threatening aspects of situations, we expect the worst to happen, worry about our ability to cope, our performance, or what someone else might think of us. Sometimes the thoughts are true but more often they represent our worst fears, rather than what actually happens. What behaviour might you do when you run away from the truck we talked about?

CBT- Cognitive Behavioral Therapy


Physical sensations Feelings Thoughts Behaviors

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[Audio] What are some of the ' pros' of feeling anxious? What are some of the ' cons' of feeling anxious and avoiding situations?

Pro and Cons

Can you think of any pros and cons about feeling anxious?

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[Audio] What is difficult about changing the thoughts, feelings, or behaviors associated with anxiety? What do you not like about having to change? What might be good about changing the thoughts, feelings, or behaviours associated with anxiety? What are some benefits of changing?


Changing Thoughts Feelings Behaviors

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[Audio] So we've come to the end of session 1, and hopefully now you can understand why anxiety happens and the associated thoughts, feelings, physical sensations and behaviour. At home, it would be great if you could use the thought record to start practicing writing down situations that make you worried, associated feelings with a rating from 0-100% ( 0% being not anxious at all, with 100% being extremely worried), and any thoughts that go through your mind as you experience the situation. We will review this at the beginning of the next session. Before you go, can you please rate where you think you are on the rating scale. Thanks for coming along today and for all your hard work and contributions. See you next week.

Thank You!

See you next week.