Anxiety Management
Youth
IMAGE
Regional Social Worker�In Education for 9 years��Experience as HS Social Worker as well as in vocational, day treatment, and residential programs. � �RTS blends my love for systems-thinking with human-centered endeavors and solutions.�
Megan Perry
mperry@resourcecoop-mn.gov
Outcomes
You will gain insight and tools to help youth manage anxiety.�We are all in this together!
Anxiety Overview
What is anxiety?
Can anxiety be good?
We all experience some level of anxiety ��Avoid danger + threats�Excitement�Motivate us to reach goals�Normal stress
When anxiety becomes more
What causes anxiety?
Causes
What keeps anxiety going?
Cycle
Thoughts (something bad is going to happen)� → Feeling anxious → Feel bodily symptoms → Feeling anxious
Anxiety often becomes a vicious circle, where our symptoms, thoughts, and behaviors keep the anxiety going.
Consider this
Genetics, brain chemistry, and life events are factors that you have little or no control over. ��
Your personality, or the way you perceive and handle life events, is something you have a lot of control over- more than you realize.
What’s in my control
Accept Avoid Alter�
Class schedule�Teacher�School
2 boys in gym�Bathroom shenanigans
The route I take to class/bus�Ask teacher clarification on ___�Eat breakfast/lunch�
�����
You are not your thoughts
Tell your brain what you want it to do, instead of what it can’t do
Basic Support
Combating
Automatic Negative Thoughts�
Automatic Negative Thoughts
Secondary
Primary
Examples of ANT
People find me unattractive (Labeling/ or Comparisons)
No one likes me (Mind reading)
Everything bad is my fault (Overgeneralization)
I always say dumb things (All or nothing/Black and white thinking)
I’m stupid (Labeling or name calling)
Something bad is going to happen (Catastrophizing)
They were just being nice (Negative filtering)
Combating Negative Thoughts
My Automatic Negative Thought: No one likes me
Feelings: Sad, lonely
Thinking Error: Mind reading�Replacement Thought: I belong here.�I need help finding people with similar interests/strengths.�������
My Automatic Negative Thought:
Feelings:
Thinking Error:��Replacement Thought:
Growth Mindset
Coping Skills
�Coping Skills List ����
A-Z
You can make this an activity��What I do I want to try
Breathing + Body Scan
Relaxation
Distraction + Humor
Mindfulness
�
What is mindfulness?
Mindfulness
Mindfulness is the act of keeping your focus on the present moment.
When you practice mindfulness on a regular basis, it can help keep your anxiety at a lower level.
Practicing mindfulness at the time you feel most anxious can help you manage it and keep you at a more peaceful state.
Brain Science
Amygdala- responds to danger and activates when you experience fear. It mostly overreacts. It’s like a fire alarm. You have to train it to be less active- which is crucial in a high stress situations. ��Hippocampus- learning and memory, helping regulate the amygdala. This part of your brain needs tuning up to help us think clearly, learn, and reflect on our teaching/leadership. ��Prefrontal Cortex- regulates emotions and behaviors and makes wise decisions.��With a high functioning hippocampus and prefrontal cortex we can respond �to the obnoxious/frustrating behavior. Mindfulness practices activates �these. Our brains cannot only change, they can change quickly.��There is also science behind emotions being contagious- if someone throws a book across the room our brain will fire signals of anger. Children reflect the nervous systems of adults around them.
Mindfulness
Secondary
Primary level
Activities
Explore Senses ��Discussion:��Who’s mind was focused on the activity and not their anxiety/racing thoughts?�
What other ways can we be in the present moment?
Mindful Moments
Support Systems
Support Systems
What is a support system?��Why are they important?
Support System
People that can provide you with practical or emotional support.
Building your support system
Who you could include | Who you should not include |
Parents/guardians Siblings Extended family (grandparent, aunt/uncle)�Teachers, coaches Members of your church/house of worship Neighbors Friends (trust, respect) Pet | People who lie to you People who thrive on drama and conflict People who encourage unhealthy coping skills. |
Can you recognize when you are hot or cold?�Who is in your support system now?�Who could you add?�How do you care for yourself?
Keeping your support system
As you build your support system, it’s natural that some people will rotate out and others will rotate in. Try not to take it too personally; the natural rhythm of life causes this to happen to everyone at all stages of life. Just be sure that you always have someone you can count on to help support you and hold you up as you navigate the various paths you’ll face in life.
Secondary
Primary
THANK YOU!