Teens
What would you do to feel
less anxious?
What would you change?
Would you try out for the basketball team or join
a club?
How about asking someone out on a date?
How would your life be different if you were less
anxious?
FACT: Anxiety is a normal
feeling.
Anxiety is based on our perception of a situation.
Anxiety, like music, can be turned up or down. We
control the volume.
This is how anxiety works
Example:
Thought ("What if
I sound stupid")
Emotions (anxiety,
feeling out of control and vulnerable)
Behavior (Avoids
social situations, miss fun events)
So now what?
Start with Watching your thoughts!!! They control the
emotional and behavioral outcome!!!!
Thoughts are words we say
to ourselves. Imagine being with someone all day long
and they said things to you like: "You will fail the
test", "what if you
can' do it," "Things never work out for you, just give
up,"
But that is what we do to ourselves, day after day...
Here are some examples of distorted thought patterns:
◊ Fortune-telling
"I know I will mess up"
◊ Black and white
thinking "Anything less than perfect is failure"
◊ Mind reading
"Everyone thinks I am stupid"
◊ Over generalization
"I am never good at asking someone out"
◊ Labeling "I am
a looser"
◊ Catastrophizing
"I am
going to make such a fool of myself, everyone will laugh
at me. I won't be able to survive the embarrassment."
◊ Should
statements "I should never feel anxious"
Here are 4 tips that can help
you manage your anxiety.
1. Identify areas in your life that increases your
anxiety and resolve what you can (ex. Oversleeping, not
planning ahead).
2. Notice your thoughts as they pass through your mind.
Do they sound like the examples of distorted
thoughts
listed above? If so, redirect your thoughts to ones based more on logic rather
than only emotions
or perception.
3. Take care of yourself physically. Exercise, laugh,
eat well balanced meals, and socialize with friends.
4. Ask for help. Talk with a family member, friend or
counselor. You are not alone in this.
-- Finish these Sentences:
◊
When I am not anxious, I will be able to
_______________________
◊
Now go out and do it!!!