Coping With Anxiety

1. Coping With Anxiety Lesson 9

2. Goal • To teach students what anxiety is, common situation which cause it, and techniques for coping with anxiety

3. Major 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 (relaxation exercise, mental rehearsal, deep breathing)

4. Vocabulary anxious – uneasy or worried coping – to contend with difficulty or stress and attempt to overcome them relaxation – relief from effort or strain

5. Introduction Some situations cause people to feel anxious or nervous. Because anxiety is an unpleasant feeling, it is natural to try to avoid situations which cause anxiety. However, a more adaptive approach is to learn how to cope effectively with anxiety. This lesson focuses on gaining a better understanding of what anxiety is, the situations which produce it, and specific techniques for coping with anxiety.

6. Feeling Anxious • We are half-way through with LifeSkills Training and I would like to get your reaction to the program. Each of you will have a chance to come to the front of the room to share with the class what you have learned in LifeSkills Training so far. You will have one minute to think over what you will say.

7. Definition of Anxiety • What do you think is meant by anxiety? Definition Anxiety is feeling nervous, uptight, uneasy, or apprehensive

8. Physical Effects of Nervousness • What are some of the noticeable physical effects that result from anxiety or nervousness? Point to Make • Anxiety produces physical changes in the body such as an increase in heart rate, sweating, tightening up of muscles, twitching, tremors, etc.

9. Anxiety Signs • “Butterflies” in the stomach • Rapid heartbeat • Shaky voice • Muscle tension • Sweaty hands • Dry mouth • Difficulty holding hands steady (shaky hands) • Difficulty concentrating

10. Situations Which Cause Anxiety • Think of at least one situation which usually causes you to be anxious or nervous. • Make a list of the most common situations confronted by teenagers which produce anxiety. • Fill out Worksheet 16, Rating How Anxious You Feel. • Discuss how different situations trigger different reactions in people.

11. Dealing With Anxiety • How do you personally deal with situations that cause you to feel anxious? • How do you think your friends and close family member handle nervousness? Examples • Eating • Smoking • Sleeping • Listening to music • Deep breathing • Exercising • Meditating

12. Points to Make People deal with situations producing anxiety in various ways: • Some people do nothing or just put up with it. • Some people tend to avoid situations which are difficult for them. • Some people have their own ways of dealing with these situations.

13. Techniques for Coping With Anxiety • There are special techniques for dealing with situations that make you feel uptight. Some of them can be used as a way of reducing your reaction to these situations before you are in a situation; others can be used while they are actually in the situation or immediately before it. • Refer to How to Decrease Your Anxiety on page 57.

14. Relaxation Exercise (Technique #1) • Step 1: Sit quietly in a comfortable position with your back straight and your feet on the floor. • Step 2: Close your eyes. • Step 3: Slowly relax all the muscles in your body beginning with your toes. Work your way up your body going from one muscle group to another in a step-by-step fashion (relaxing the muscles in your toes, feet, lower legs, upper legs, stomach, lower back, chest, shoulders, arms, neck, face, forehead).

15. Step 4: Imagine yourself in a quiet, peaceful place (for example, alone on a beach) feeling relaxed, calm, and without a care in the world. • Step 5: Imagine yourself back in the place where you started the exercise (for example, in your classroom or at home) still feeling totally relaxed, peaceful, and calm. • Step 6: Open your eyes and end the exercise.

16. Mental Rehearsal (Technique # 2) You can gradually become accustomed to difficult situations (e.g., singing a solo, giving a speech, or playing in a big game) by imagining yourself in those situations and practicing in your mind. • Simply imagine yourself in the important situation (e.g., taking an exam) feeling completely relaxed and confident. • Mentally practice what you will do and how you will deal with all the possible things that might happen. • Do this over and over again until you begin to feel more relaxed and confident.

17. Deep Breathing (Technique #3) Deep breathing can also help you just before or while in a difficult situation because it helps relax you and eliminates butterflies. • Step 1: Breathe in deeply for a count of four. • Step 2: Hold it for a count of 4. • Step 3: Breathe out for a count of 4. • Step 4: Repeat (4 or 5 times)

18. Summary • Anxiety is feeling nervous, uneasy, or uptight. • There are many situations which produce anxiety in people. • There are recognizable physical symptoms for nervousness. • Avoiding situations which produce nervousness may prevent us from recognizing and developing some of our abilities. • There are several techniques available to help cope with nervousness or anxiety.