Have you ever felt like your worries are taking over your mind? It’s normal to feel stressed sometimes, but when those worries keep growing and won’t go away, it can be hard to focus on anything else. This is what we call anxiety, and it can make you feel unwell and overwhelmed.
Anxiety is something everyone experiences at different times. It might happen when you’re about to take a test, ride the school bus, or speak in front of the class. Everyone feels anxious in different situations because we’re all unique.
To manage anxiety, it’s important to know what triggers it. Sometimes, anxiety is linked to specific things like heights, germs, new places, or crowds. When you focus too much on what could go wrong, it can lead to a cycle of anxiety.
For instance, thoughts like “I don’t know anyone in my class” or “I might fail my exams” can make you feel scared and worried. These thoughts can affect how you feel and act, making you feel bad about yourself or like something terrible is going to happen.
When you’re anxious, your body might react with headaches, a tight chest, sweaty palms, a racing heart, or dizziness. You might also notice changes in your behavior, like not wanting to eat, avoiding school, or feeling more upset than usual.
To break free from anxiety, start by recognizing those negative thoughts and physical reactions. Pay attention to what makes you stressed and write down your thoughts and feelings. This way, you can learn to relax when similar situations arise.
Everyone manages anxiety differently, so find what works for you. Try relaxing your body by tensing and then relaxing your muscles, starting from your forehead and moving down. Focusing on your breathing can also help. Mindfulness meditation, where you concentrate on your breath, can be calming.
Creating a calming space in your mind or having a box of your favorite things can also help you feel better. Writing in a journal can be a great way to get your thoughts out and see if they really make sense.
If anxiety is affecting your life, challenge those negative thoughts. Imagine a character telling you the worst-case scenarios and try to balance them with positive thoughts. If you’re struggling, reach out to someone you trust. Sharing your feelings can provide support and help you see things from a different perspective.
Remember, you’re not alone in this. Recognizing the signs of anxiety is the first step to managing it. Find a method that works for you, and don’t hesitate to ask for help when you need it.
Imagine different scenarios that might trigger anxiety, like speaking in front of the class or meeting new people. Act out these situations with your classmates and practice calming techniques, such as deep breathing, to manage your anxiety.
Create a chart to identify what triggers your anxiety. List situations that make you anxious and note your physical and emotional reactions. Discuss with a partner how you might handle these triggers differently next time.
Participate in a guided mindfulness meditation session. Focus on your breathing and practice being present in the moment. Reflect on how this exercise makes you feel and how it might help you manage anxiety.
Design a personal calming space, either in your mind or as a physical area. Include items or activities that help you relax, such as favorite books, music, or a cozy blanket. Share your design with the class and explain why these elements are calming for you.
Write a journal entry about a time you felt anxious. Describe the situation, your thoughts, and how you reacted. Then, write about how you could approach the situation differently using the techniques discussed. Share your insights with a trusted friend or teacher.
**Sanitized Transcript:**
[Music] Are you even listening? Feeling stressed occasionally is part of life, but sometimes worries grow and keep growing. [Music] It can feel impossible to turn them off, and these worrying thoughts may dominate your mind. You might start to feel unwell and struggle to manage other priorities, making it difficult to keep up with everything else in your life.
Anxiety and worry affect everyone daily. Everyone experiences anxiety at some point in their lives, whether it’s getting on the school bus, taking exams, or feeling anxious in a classroom environment. Everyone is different, so we all feel anxious in various situations.
Anxiety can seem overwhelming, but there are many ways to manage it. The first step is recognizing what triggers it. Sometimes, anxiety is focused on a specific object, place, or situation—like fear of heights, touching something unclean, being in unfamiliar places, or being among crowds.
Occasionally, feelings in a situation can become so overwhelming that you notice a strong physical and emotional reaction. Any situation can become stressful if you get stuck thinking about how it could all go wrong. Concentrating on worst-case scenarios can lead to a cycle of anxiety.
For example, thoughts like “I don’t know anyone in my class” or “I may not be able to pass my exams” can produce feelings of fear and worry about coping in that situation. These thoughts can impact your feelings and behavior.
Once you start thinking this way, your feelings, physical reactions, and behaviors tend to align with those anxious thoughts. You might start to feel low about yourself, criticize yourself, or feel a sense of dread that something bad is going to happen. Along with these changes in feelings, your body may react with symptoms like headaches, a tight chest, sweaty palms, a racing heart, or feeling dizzy.
Naturally, you want to do something to stop these anxious thoughts and feelings. The actions you choose can either keep you in the cycle of worry or help you break free from it.
You might notice changes in your behavior when dealing with anxiety, such as not wanting to eat, avoiding school, feeling upset more than usual, or crying. Ultimately, these behaviors can keep you stuck in that cycle.
You can begin to manage anxiety by recognizing those first negative thoughts in certain situations or noticing when your muscles start to tense up. Pay close attention to the situations that cause you stress. Write down your thoughts, what was happening in your body, and your surroundings at the time. The next time you notice similar feelings, you can start to relax yourself.
Anxiety feels different for everyone, and the ways to manage it will also vary. You need to find what works for you. Try relaxing your body by deliberately tensing and then relaxing your muscles, starting from your forehead and moving through your body.
Another way to relax is to focus on your breathing. Mindfulness meditation can help; simply focus your attention on your breath, noticing how your body feels as you breathe in and out.
Creating something physical to help you stay calm can also be useful, like a box containing your favorite things or imagining a peaceful place in your mind where you can escape stress.
Some people find relief in writing when they feel anxious. Getting thoughts out of your head and into a journal can help contain them and make it easier to evaluate whether those negative thoughts make sense.
If you notice you’re feeling anxious more than usual, remember that it’s normal. However, if anxiety starts to impact your school or home life, challenge your negative thoughts. Look out for recurring anxious thoughts and remind yourself that they are not true.
You might imagine a character telling you worst-case scenarios and try to balance them with a more positive perspective. If you’re struggling to manage your thoughts, reach out for help.
The first step is to tell someone you trust. Sharing your feelings can be incredibly beneficial, allowing someone else to provide perspective or support. There are many ways to work through anxiety, and recognizing the signs is the first step. Find a method that works for you, and remember that you don’t have to face it alone.
[Music]
Anxiety – A feeling of worry or nervousness about something that might happen. – Example sentence: Before the big test, Sarah felt a lot of anxiety, but she calmed down after taking deep breaths.
Stress – A state of mental or emotional strain resulting from challenging or demanding circumstances. – Example sentence: When he had too much homework, Tom experienced stress, so he decided to take a short walk to clear his mind.
Triggers – Things that cause a strong emotional reaction or response. – Example sentence: Loud noises can be triggers for some people, making them feel anxious or upset.
Thoughts – Ideas or opinions that occur in the mind. – Example sentence: Positive thoughts can help improve your mood and make you feel happier.
Feelings – Emotional states or reactions, such as happiness, sadness, or anger. – Example sentence: It’s important to talk about your feelings with someone you trust when you’re upset.
Reactions – Responses to a situation or event, often involving emotions or actions. – Example sentence: Her immediate reaction to the surprise party was a big smile and a lot of laughter.
Relax – To become less tense or anxious, often by resting or doing something enjoyable. – Example sentence: Listening to music helps me relax after a long day at school.
Mindfulness – The practice of being aware of your thoughts and feelings in the present moment without judgment. – Example sentence: Practicing mindfulness can help reduce stress and improve concentration.
Support – Assistance or help provided to someone, especially during difficult times. – Example sentence: Friends and family can offer great support when you’re feeling down.
Perspective – A particular way of viewing things, often influenced by personal experiences or beliefs. – Example sentence: Talking to others can help you gain a new perspective on a problem you’re facing.
