Teens: How do you learn to cope up your anxiety? Activity 3 & 4
Dr Gowher Yusuf
Hal 3rd stage, Bengaluru Jan 27, 2017
Source: The Anxiety Workbook for Teens by Lisa M, SCHAB, LCSW
Many people think that peace is something we have to look for outside of ourselves or work very hard to create within ourselves. Actually, peace is a natural state of being that is already within us; it is just hidden by all of the stress and tension we take in and focus on.
You cover up you peace every time you think of, or dwell on, a stressful thought. The thought does not destroy your peace, but it can cause you to forger it if you continue to dwell on the anxiety.
1.When you looked at the shaded clouds, were you able to fee the peacefulness they represented? If you were, write about what that was like. If not, tell what you think prevented from feeling it?
2.Tell what it was like for you to cover up the peaceful clouds with stressful thoughts and words
3.Think about how you cover up your own natural state of relaxation when you choose to dwell on anxious thoughts. Describe a time when you remember feeling calm but lost sight that feeling when you began to think anxious thoughts.
4. As you go through the rest of the week, be aware of the times that you cover up your natural state of relaxation with tension.
There are 2 ways to work on managing anxiety, the first is by practicing prevention, which means that you spend time doing relaxation techniques on a regular basis to keep your everyday anxiety at low level. The second is by practicing intervention: at the time you feel your anxiety level rising; you perform a relaxation technique to help you calm down and manage the current situation.
Some people don’t understand why they should practice relaxation techniques before they are feeling anxious. To help you understand why it is a good idea, think about your teeth. Do you wait until you have a cavity to start brushing your teeth? Most of us brush our teeth every day because it helps prevent cavities from forming. It is the same with anxiety. If you practise relaxation techniques every day, you can better prevent anxiety from forming.
Some of the relaxation techniques you will learn in this book are best used for prevention, before you feel anxiety. Many of the techniques can be used at both times. It is important to remember that the more you practice the techniques as prevention, the better you will be able to use them for intervention.
Put “P” next to the phrases that describe activities done as prevention (before a situation or event) and an “I” next to the phrases that describe activities done as intervention (at the time of a situation or event)
______studying for a test
______recalling information at the time of a test
______eating a variety of healthy foods daily
______Drinking juice when you have a cold
______slamming on your brakes to avoid an accident
______driving at the speed limit
______setting your soda can on a coaster
______cleaning soda rings off the coffee table
______washing your face on a daily basis
______applying acne cover-up when your face breaks out
______saving part of your allowance or pay check each week
______asking you parents for a loan when you need extra money
______putting gas in your car when the gauge reads empty
______ putting gas in your car when the gauge reads one-quarter full
______bringing a granola bar in your backpack in case you get hungry
______buying a granola bar at a vending machine when you get hungry
______paying your cell phone bill by the due date
______paying your cell phone bill when your service gets turned off
______ wearing a wrist guard when you go bowling
______ doing wrist strengthening exercises twice a week.
1.Describe three activities you have done in the past week that could b e considered prevention.
2.Describe three activities you have done in the past week that could be considered intervention
3.Describe a situation in which your intervention would have been better if you had also practiced prevention.
4.Describe any activities you already do to prevent your anxiety level for getting too high.
5.Describe what you usually do to help yourself when your anxiety level gets very high.