Anxiety

MANAGE YOUR WORRIES

ACTIVITY BOOK

Worksheets to help you explore

understand and manage your worries

 ANXIETY
More than just worrying

What is Anxiety?
A worry is a feeling of unease, fear, or nervousness when thinking about unpleasant things. It is a type of
thinking, often about something that might happen in the future, leaving you feeling frightened, nervous,
or anxious. Some people call it worries, anxiety, or stress. Everybody experiences worries. However, if
you are starting to feel worried more often or can't seem to stop thinking about your worry, leaving you
feeling upset, you may be experiencing anxiety.
The distress from anxiety often interferes with a person's ability to lead an everyday life. For example,
they often feel very nervous about the potential dangers of what could or might happen in certain
situations, leaving them feeling constant worry, frozen with fear, stressed, and overwhelmed.
Anxiety disorders include specific phobias, panic, social, and generalized anxiety disorders.

HAVING ANXIETY IS NOT A SIGN OFWEAKNESS

ANXIETY IS A REAL ILLNESS THAT NEGATIVELY AFFECTS HOW YOU
THINK, THE WAY YOU FEEL AND HOW YOU BEHAVE

BODY THOUGHTS BEHAVIOUR

Stomachaches, cramps, Bias perception, unhelpful Staying inside a lot, loss of
constipation, fatigue, aches thinking, fearful, extreme interest in activities, withdrawal
and pains, weakened immune worrying, having trouble from people, feel unable to go
system, weight fluctuations concentrating, worrying about to work, or avoid certain places.
things in the future. "What if?"

HAVING ANXIETY
at first.
As many as 1 in 4 was going on
people will develop "I didn 't kn o w w h at
ervous, and IS NOT
w ay s fe lt p anicky and n
I al en felt
anxiety t w as al w ay s racing. I oft A CHOICE
my hear ed to talk
in their lifetime n w ith fear . I was asham
froze would not
fearing they AN OVERREACTION
to someone, rough."
ta n d w h at I was going th
unders
A CHARACTER FLAW
BEING STUCK IN A RUT

IT'S NEVER TOO LATE TO START TALKING

 THE CAUSE OF
ANXIETY
Research suggests many possible causes of
anxiety, including faulty mood regulation by the
brain, genetics, personality type, and stressful
life events.
It's believed that there is no single cause of ANXIETY IS NOT
anxiety (such as missing the happy gene), and CAUSED BY
sometimes several of these forces interact to
Laziness
bring on anxiety. Therefore, everyone's causes
Weakness
and triggers are different.
The inability to 'suck' it up

THE ENVIRONMENT BRAIN CHEMISTRY

Many people need clarification about
Environmental factors include any
their cause. They feel they don't have
stressful life events or situations, for
"a reason" to feel that way. Some
example, death, trauma, or natural
people lack substances in the brain
disasters, getting sick, abuse or
(called neurotransmitters) could
even pollution.
contribute to anxiety.

PERSONALITY TYPE THOUGHTS

Certain personality types are more Negative thinking patterns can,
at risk of developing anxiety than over time, lead to anxiety. Experts
others, such as perfectionists, easily have identified several cognitive
flustered, lack self-esteem, or want distortion patterns that can cause
to control everything. anxiety.

ACTIONS/BEHAVIOR GENETICS
Preferring to be alone, withdrawing, Some research indicates that someone
spending too much time on social with a first-degree relative diagnosed
media, or playing video games. with anxiety could be three times
Being inactive or even having poor self more likely to be diagnosed with anxiety in
care can all contribute to anxiety. their lifetime compared to the general
population.
 UNDERSTANDING YOUR
ANXIETY
Anxiety has many possible causes. Use this worksheet to reflect on and
explore the factors that may have contributed to your anxiety. You may
have many for one category and none for others. There is no right or wrong
answer.

THE ENVIRONMENT

BRAIN CHEMISTRY

PERSONALITY TYPE

THOUGHTS

ACTIONS/BEHAVIOR

GENETICS
 THE ANXIETY
ICEBERG
SPACED OUT ON EDGE
WHAT YOU SEE
IRRITATED AND
FIDGETY NERVOUS

CRYING
SCATTERED

WORRY
NUMB

HOPELESS INTRUSIVE
THOUGHTS

CONCENTRATION
WHAT YOU
DIFFICULTIES RUN DON'T SEE
DOWN
HEADACHES
SHAME
EMBARRASSED
GRIEF
PANIC
GUILT

RACING HEART
 THE ANXIETY ICEBERG
The iceberg theory is a model that represents the idea that, although anxiety is displayed
outwardly, other emotions may be hidden beneath the surface; just like an iceberg, you can't see
the full magnitude of what is hidden below the surface.
The behavior you see is "the tip of the iceberg"-- what you don't see are the emotional, social,
and other factors that lie beneath the surface and cause that behavior.

WHAT YOU SEE

WHAT YOU
DON'T SEE

FILL IN YOUR OWN ICEBERG

Sleepiness Suicidal thoughts Memory problems Crying Numb
Fatigued Hopeless Low appetite Giving up Grief
Low energy Loneliness Big appetite Poor hygiene Anger
Lack of concentration Shame Withdrawal Low confidence Insomnia
Self harm Guilt Addiction Anxiety Tremors
 SYMPTOMS OF
ANXIETY
CHECKLIST
PHYSICAL SYMPTOMS THOUGHTS
TICK ANY THAT YOU RELATE TO HIGHLIGHT ANY THAT YOU RELATE TO

MUSCLE PAINS "WHAT IF I CAN'T DO IT?"

NAUSEOUS "I'M GOING TO DIE OF A HEART
HEADACHES
ATTACK.”
BACKACHES
“PEOPLE ARE GOING TO LAUGH AT
HIGH BLOOD PRESSURE
BLOATING ME IF I MESS UP DURING THE
STOMACH PAINS PRESENTATION.”
SICK AND RUN DOWN "I'M GOING TO GO CRAZY IF I CAN'T
ALWAYS GETTING SICK STOP FEELING SO ANXIOUS.”
WEIGHT LOSS “THINGS ARE NOT GOING TO WORK
CHEST PAIN
OUT.”

BEHAVIOR FEELINGS
TICK ANY THAT YOU RELATE TO TICK ANY THAT YOU RELATE TO

WITHDRAWAL OVERWHELMED
BAD HYGIENE HOPELESS
SLEEP DISTURBANCES EMPTY
CHANGES IN PERSONAL NUMB
APPEARANCE FRUSTRATED
NOT CALLING OR TEXTING ANGRY
PEOPLE BACK IRRITABLE
NOT DOING THINGS THAT SADNESS
YOU ONCE ENJOYED GUILT
LACK OF EXERCISE GRIEF
MOVING MORE SLOWLY WORRY
 ANXIETY AND MY BODY
Our brains are wired to respond to a perceived threat, and we can't always distinguish between an actual
physical danger (such as a tiger) or a threat caused by worry or fear.
The release of those chemicals is part of the sympathetic nervous system that involves involuntary
physical responses.
Everybody's body will physically respond to anxiety in many different ways. But some common physical
symptoms are shown below.

Sweating Wide
eyes

Heart
beats Trembling
fast

Pins Butterflies
and in
tummy
needles

Dizziness Nauseous

Tense Weak
muscles knees

Fast
breathing Urinating

Goosebumps
Headache
 THE CYCLE OF ANXIETY
Individuals living with anxiety may feel like they are constantly drained of energy,
motivation, and hope; this can drastically affect their life, daily routines, and
behavior. Unfortunately, these changes make their anxiety worse and prevent
them from getting better.
Take a look at the anxiety cycle below.

TRIGGERS
A trigger is any event or situation that
causes stress or hardship. These may
TRIGGERS be short-term or long-term. And are
THOUGHTS different for everyone.
For example;
Breakups, death, work/school or
hormones are common triggers.

BEHAVIOR THOUGHTS
FEELINGS Triggers often lead to negative
thinking and thoughts, which may be
irrational or magnified.
For example, "I always stuff
PHYSICAL
everything up," "Nobody likes me," or
RESPONSES "I'm hopeless".

FEELINGS
How we think will affect our thoughts and feelings, and vice versa. So, likewise, how we feel will
affect how we think.
For example, "I feel frightened"; therefore, there must be something to be frightened about.

PHYSICAL RESPONSES
Anxiety affects much more than worrying thoughts; the body responds to triggers and negative
feelings with physical symptoms. For example, some common physical responses are muscle
pains, headaches, backaches, and nausea.

BEHAVIOR
How we respond to those thoughts, feelings, and symptoms can feed our anxiety,
worsen triggers, or create new stressors—for example, withdrawal, addiction, and
lack of hygiene.
 REVERSING
THE CYCLE OF ANXIETY
Individuals suffering from anxiety often get caught up in the downward spiral and
don't realize they have the power to create change and reverse the cycle of
anxiety. Reversing this cycle begins by using healthy coping mechanisms, such as
positive self-talk, exercising, socializing, and much more.

HAPPIER FEELINGS
Positive emotions can undo the
HAPPIER physical effects of stress and help
our nervous systems calm down
FEELINGS INCREASE
For example;
ACTIVITY Gratefulness, learning, kindness, and
giving.

GREATER
ENERGY
FEELING INCREASE ACTIVITY
AND
MOTIVATION MORE Exercise and other physical activities
help reduce the signs and feelings of
HOPEFUL
anxiety. In addition, exercise can
instantly increase your mood, making
IMPROVED
you happier than before you engaged
ANXIETY in the exercise.

FEELING MORE HOPEFUL

Training your brain to think more positively is a handy tool in helping beat the cycle of anxiety.
Changing negative thoughts into positive ones can train your brain to think and feel more
hopeful.

IMPROVED ANXIETY
Engaging in more healthy coping skills daily will eventually positively impact your feelings,
thoughts, and anxiety. At first, you might not feel any different, but if you stick with it, you will
eventually see a positive change within yourself.

GREATER ENERGY AND MOTIVATION

As anxiety affects your energy and motivation, you will see an increase in your
energy levels when you feel happier within yourself. Use this increase to create
even better habits and changes in your life for long-term success.
 ACCOMPLISHMENTS
When we think of accomplishments, we often think of big life moments. However,
anyone celebrating all achievements, big or small, should be implemented them in
their everyday life. All of your accomplishments are impactful to your success and
deserve to be acknowledged.

THINGS I'M GOOD AT COMPLIMENTS I HAVE RECIEVED

WHAT I LIKE ABOUT ME

CHALLENGES I HAVE OVERCOME

I'M A GOOD FRIEND BECAUSE

I'VE HELPED OTHERS BY

MY BIGGEST ACCOMPLISHMENTS THINGS THAT MAKE ME UNIQUE

 IDENTIFY YOUR PATTERN
Spot the triggers and change your destructive thoughts

SETTING/ ACTION/ RESULT/

TRIGGER CONSEQUENCE
EVENT RESPONSE
 REFRAMING THOUGHTS
Our thoughts determine our behavior. Therefore, it is
essential to have positive thoughts. Try and change
negative thinking into more positive, productive
thinking.

Instead of.. Try..

People might look at

Everyone is going to
me because they like
stare at me
my outfit

What if I make a
mistake

I wont know anyone at

the party

I don't want to do this

No body at school
likes me

I am a failure

I am going to come
last
 SAFETY PLAN
When I'm feeling My body feels like

Warning signs that a crisis might be developing

Coping skills I can use People I can call

Professional agencies I Something or someone worth living for

can call are..
 ANXIETY COPING
STATEMENTS
THOUGHTS ANXIETY
I AM IS A NORMAL
ARE NOT
SAFE IN HUMAN
FACTS MY BODY EMOTION

THIS FEELING TH IS TH
E O IS
I TAK F IS A FALSE OR UGHT
MY OUT IN
O
CARE F
ALARM. I AM CO
L SAFE NT OF
MYSE
RO
L?
ANXIETY IS NOT
MY B
I DO ALWAYS A SIGNAL STR RAVER
THAT SOMETHING IS ONG Y
NOT NEED ER T IS
MY F H
WRONG EAR AN
TO SOLVE
THIS FEELING
I NEED TO TRUST MY
F
THE NO EEL
T IN
L PROCESS. RA AL GS
F EE D I AM OK TI WA AR
C AN S AN E ON Y
AL S
E
I
X IOU NDL
AN LL HA IF I REMAIN CALM I
ST
I IS
TH CAN OVERCOME
I AM THIS
BRAVE
 FEELINGS TRACKER
This feelings tracker will help you to keep track of how you are feeling each day.
Think about what emotions you feel throughout the day; color in the appropriate space, you may
feel one feeling a day or more. There are three empty spaces for you to add your own.

HAPPY
SAD
WORRIED

NOTES
 PUTTING THOUGHTS
ON TRIAL

THE THOUGHT What am I worrying about?

THE DEFENCE THE PROSECUTION

Do I have any evidence that my Do I have any evidence that my

thought could be true? - They thought could not be true? -
must be facts. They must be facts.

THE JUDGE'S VERDICT

When I look at all of the evidence, can I decide whether my thought is likely
to come true or not?
 ANXIETY
TRIGGERS
Stressful or unfamiliar situations and events that cause fear, worry, or unease are
what people call anxiety triggers. In addition, specific conditions or actions may
cause anxiety, such as heights, lifts, spiders, social events, and more. Everyone's
triggers may be different. However, it is essential to recognize your triggers.

WHEN THIS HAPPENS

THIS IS WHAT I THINK WHEN THIS WHAT I FEEL

WHAT I CAN DO IN THIS EVENT TO REDUCE MY DEPRESSION

 ANXIETY TRIGGER
CHECKLIST
Here is a list of everyday anxiety triggers. First, tick the
ones that apply to you. Then, feel free to talk about any,
not on the list.

Being left alone Going to new places

Thinking about the past Large crowds

Watching scary shows Getting in trouble

School Homework

Going to the doctors Loud noises

Public speaking Certain animals

Parents fighting Watching the news

Birthday parties Doing a performance in

front of others
Playing sport

Large open spaces Making new friends

Being sick Going in a lift

Violence Not knowing what the

plans are for the day
The dark

Sleeping on my own Being left out

Trying new food Surprises

Coping skills that help with my anxiety

 Anxiety Scale
MINIMAL
Anxiety Scale - Feeling calm and relaxed

1 - No noticeable physical symptoms

- Able to focus and concentrate easily
- Able to engage in activities without distress

MILD

2 - Slight restlessness or uneasiness

- Slight increase in heart rate or mild butterflies in the stomach
- Minor difficulty in focusing or concentrating
- Occasional worry or nervousness

MODERATE

- Noticeable feelings of worry or nervousness

3 - Increased heart rate or palpitations
- Difficulty in concentrating or focusing
- Muscle tension or trembling
- Occasional difficulty falling asleep or staying asleep

SEVERE
- Feeling highly distressed, worried, or on edge

4 - Rapid heart rate or skipped heartbeats

- Intense difficulty focusing or concentrating
- Profound muscle tension or trembling
- Difficulty falling asleep or staying asleep
- Difficulty making decisions or taking action

DEBILITATING
- Overwhelming feelings of panic or terror

5 - Rapid, pounding heart rate or irregular heartbeat

- Severe difficulty in focusing or concentrating
- Frequent panic attacks or feeling of impending doom
- Sleep disturbances or insomnia
- Avoidance behaviors or extreme distress in certain situations
 Coping Strategies
Things I can do to help reduce my anxiety

MINIMAL
Anxiety Scale
ONE

MILD
TWO

MODERATE
THREE

SEVERE
FOUR

DEBILITATING
FIVE
 Anxiety Action Plan

BEHAVIOUR
INCREASE REDUCE/STOP HOW WILL THIS MAKE ME
BEHAVE DIFFERENTLY?

THOUGHTS

INCREASE REDUCE/STOP HOW WILL THIS MAKE ME

BEHAVE DIFFERENTLY?

FEELINGS/EMOTIONS

INCREASE REDUCE/STOP HOW WILL THIS MAKE ME

BEHAVE DIFFERENTLY?
 HOW ANXIETY AFFECTS THE TEENAGE BRAIN

Our brains are wired to respond to a perceived threat, and we can't always distinguish between an
actual physical danger (such as a tiger) or a threat caused by worry or fear.
The brain processes anxiety through a complex interplay of different regions and neural pathways.
Here is a general overview of the three parts involved in how the brain processes anxiety.
Remember that when our brain thinks we are in danger, it responds to help us stay safe.

FRONTAL LOBE
'THINKING BRAIN'

LIMBIC SYSTEM
'EMOTIONAL BRAIN'

BRAIN STEM
'SURVIVAL BRAIN'

FRONTAL LOBE 'THINKING LIMBIC SYSTEM BRAIN STEM

BRAIN' 'EMOTIONAL BRAIN' 'SURVIVAL BRAIN'
The prefrontal cortex, Stress response activation: The
responsible for executive The amygdala, which is brainstem relays signals from
functions like decision-making responsible for processing the amygdala to the
and impulse control, can be emotions and fear responses, hypothalamus, which triggers
negatively affected by anxiety. tends to be hyperactive in the release of stress hormones
This can lead to difficulties in individuals with anxiety. This like cortisol and adrenaline.
focusing attention, controlling can result in an exaggerated These stress hormones prepare
anxiety-related thoughts, and response to stressful or the body for immediate action
regulating emotional responses. threatening situations. or response to perceived threats.
 "Feeling upset about something outside of
your control is like sitting on a rocking
chair....
It gives you something to do, but it doesn't
get you anywhere"

Things I can NOT control

- So I can let Go of these things

The
past
What other people
think
What other people
believe

Other people's
Things I can The
actions
control weather
- So I will focus on these things

Who I spend time My

What with Death
My goals
other's Boundaries
s
post What I post online
ought
th
online My values and
My
beliefs What I
say How i spend my
My spare time My
What I say about actions
other people age
How people
react to my
My honesty
boundaries

's
p e o p le
er
Predicting what O t h n io n s
opi
will happen
The
future The results of a
sports match
 CIRCLE OF CONCERN
How reactive people act
Large circle of concern and
small circle of control. A lot of
time and energy is wasted
reacting to issues they can't
control.

How proactive people act

Small circle of concern and
large circle of control. A lot of
CIRCLE OF CONCERN
time and energy is focused
on issues that are in their
CIRCLE OF CONTROL
control.
 HELPING YOUR ANXIETY WITH
THE 'HAPPY CHEMICALS'

Oxytocin Dopamine Serotonin Endorphin

What are they?

Different glands across your body produce chemicals that travel through the
bloodstream, acting as messengers and playing a part in helping regulate your
mood.
Certain chemicals help promote positive feelings, including happiness, joy,
and pleasure.
Four primary chemicals can drive the positive emotions you feel throughout
the day, known as 'The Happy Chemicals' dopamine, oxytocin, serotonin,
and endorphins.
 ACCESSING THE 'LOVE
HORMONE'
OXYTOCIN The Love hormone

Oxytocin is the happiness chemical that helps us feel loved and connected
to others.
Oxytocin is known as the love chemical as it is released when we have
human-to-human contact, such as hugging and kissing,

It is also released when we feel trust. Social trust feels good because social
alliances promote survival.

There are several things that you can do to help release oxytocin, such as
- Yoga
- Listening to music
- Getting or giving a massage
- Spending time with friends
- Engaging in conversations

Write down 3 ways in which you could help release Oxytocin, try and be
specific, how will you do it, where, when and with who?
 ACCESSING THE
'REWARD CHEMICAL'
DOPAMINE The Reward Chemical

Dopamine is often known as the reward or pleasure chemical; this chemical is

released during activities considered pleasurable, such as exercise or eating. It
rewards us with a hit of happiness and also when we expect a reward. It’s that
exciting feeling we get when we are about to be rewarded.

It accesses several areas of the brain and can affect many functions, such as
memory, learning, behavior, and movement.

There are several things that you can do to help release dopamine, such as
- Completing tasks
- Eating your favorite food
- Practicing self-care
- Celebrating small achievements
- Setting goals and working toward them

Write down 3 ways in which you could help release Dopamine, try and be
specific, how will you do it, where, when and with who?
 ACCESSING THE 'PAIN
KILLER'

ENDORPHIN The Pain Killer

Endorphins are considered natural pain relievers and mood boosters. It's released
during laughter, exercise, listening to music, and eating chocolate.
Endorphins act directly on the brain's opioid receptors, reducing pain; when
released, endorphins result in an energized, excited feeling.
Additionally, endorphins are released when we feel physical pain to give us a brief
moment of excitement as a survival mechanism. Laughing and crying also release
small bursts of endorphin.
There are several things that you can do to help release endorphins, such as
- Laughing out loud
- Watching a funny movie
- Eat dark chocolate
- Use essential oils
- Exercise

Write down 3 ways in which you could help release Endorphin, try and be
specific, how will you do it, where, when and with who?
 ACCESSING THE 'MOOD
STABILIZER'
SEROTONIN T h e Mood Stabilizer

Serotonin is one of the critical hormones linked to our emotions and mood. It’s
associated with satisfaction and optimism and also affects our physical health.

Serotonin flows through the brain when we feel significant with ourselves and
others. Serotonin starts flowing, for example, when we feel confident and take pride
in our achievements and work.
There are several things that you can do to help release serotonin, such as
- Meditating
- Swimming
- Walking in nature
- Spend time in the sun
- Practice mindfulness

Write down 3 ways in which you could help release serotonin, try and be
specific, how will you do it, where, when and with who?
REFLECTION