Anxiety - Classroom Resources For Schools
Anxiety - Classroom Resources for SchoolsTable of ContentsLesson Plan: Worries(to be used in conjunction with Worries PowerPoint presentation for KS1, KS2) pages 2-6Worries Feedback Form(to be used in conjunction with Worries PowerPoint presentation for KS1, KS2) page 7Anxiety, Panic Attacks, Phobia & Relaxation Techniquespages 8-21Worries and Strengths Prompt Sheetpages 22-23Confidence Skills Checklistpage 24Emotions and their associated thoughts, body reactions& resulting behaviourspage 25The Emotional Barometer: a templatepages 26-28Feelings Fanpages 29-32Feelings & Target Cardspages 33-36Feelings, Thoughts, Behaviour worksheetpage 37Worksheet: what can your brain focus on when you’re feeling anxious?page 38Relaxation Cardspages 39-40Emotions ‘word’ cardspages 41-52Self Esteem Worksheetpage 531
Key stage 1 & 2Lesson Plan: WorriesAuthor: Deborah Shepherd School Nurse15 minutesKey Concepts Understanding that our feelings and emotions have an affecteverything we do in our lives Understanding that everyone has ‘worries’ Understanding that emotional health can affect our ability to learnand be happy Recognise feelings and how they impact on our physical health Understand that help and support is available when neededKey Processes Develop self-awareness by reflecting on thoughts and feelings Assess and manage thoughts and feelings Use knowledge and understanding to recognise situations that maycause ‘a worry’ Develop skills to manage worries Recognise when to seek support and who may provide thisContent What do we worry about Everyone has worries How do worries make you feel How they can affect our health and happiness Awareness of what helps and where to get supportLearning Outcomes Recognise how worries can make you feel Understand that worries are normal and everyone has them Understand when and who to ask for help Appreciate that worries can be solved and made to go away2
ActivityPowerPoint Presentation15 MinutesResources PowerPoint Introduction and ground rules. Not calling out. Put your hand up togive answers and don’t worry there are no right or wrong answers Begin PowerPointSlide 1. WORRIESGrown-ups sometimes call worries, stress or anxiety. So what is a worry?I think of it as a bad thought that gets stuck in your head. You might notknow exactly what it is but IT’s just bothering you.Ask the group for examples of things that might cause a worry.Tab to next slideSlide 2. What do we worry about? School work – We all learn in different ways. We are all good atdifferent things. Some people find things more difficult than others.Do you think you will be able to learn if you are worried? Friendships – You might feel you don’t have any or fall out with theones you do have. You might think someone is not being very niceto you or saying things about you. It’s important to be kind to eachother. Appearance – You may worry about being different, you may needto wear glasses. You may feel small, too big, too short or tall.We are all different . that is what makes each of us special Parents and family – Parents sometimes say or do things and don’trealise how it may make you feel or worry. Things at home Getting into trouble or being told off Being ill or getting sick The dark – Being afraid of the dark, even though we know there’snothing there.We can worry about almost anything . It’s normal to think about things.It helps us to keep safe and manage dangers. Worries can help us thinkabout things so that we can make sensible choices and decisions.3
But sometimes worries can get stuck and then we think about them allthe time. So it’s important to know . Tab to next slideSlide 3. Everybody has worriesWe all have worries me, your teachers and your parents. Everyone hasworries . What is important is how we manage them.Ask. Can anyone tell me what a worry can feel like?Tab to next slideSlide 4. How do we feel?After a short time the slide will automatically fill with various feelings,weak, sad, tearful, unhappy, sick, lonely, confused, hot, angry, frustrated,worn out, headache, dizzy, scared, racing heart or butterflies in yourtummy sweaty is the last one.Worries can sometimes make us feel ill or sick. They can make us feeltired so we have less energy to do things. Worries can take over ourthoughts and we may not be able to concentrate or do our work, wemight forget things. What might happen then?We may get angry, confused or frustrated. We could become unhappy ortearful. Will people know why?What can we do? Tell someone . Tab to next slideSlide 5. What helps?Tab keyboard each time for images to appear with what helps to manageworries. Images appear in the following order:Ask for help at home – Your parents love you and want you to be happy.They could help you or speak to you teacher if you feel you can’t.4
Ask you teacher – Don’t be afraid they are there to help you. It will beuseful for your teachers to know if you don’t understand somethingbecause you may not be the only person in your class. They can thenexplain it more simply or show you how to do something again.Talk to your friends – Your friends may be feeling the same and you canhelp each other.Talk to someone you trust – Sharing your worries and fears will help youget support to solve them and make them go away. If you really can’t tellsomeone writing it down is OK.Exercise – Doing physical things like sport, playing football, dancing orriding a bike can help us to relax and not think about our worries. It canhelp us to be worry free and escape from thoughts and feelings.Eat healthily – Sometimes if we have worries we can eat too much or notwant to eat at all, so eat healthy.Sleep well – Sleep is very important. What happens when we sleep?Our bodies need to sleep to keep them working properly. Sometimesworries can keep you awake even if our body wants to sleep.Worries can do this so it is important to talk about them so as you canmake them go away.Take time to relax - Relaxation is another word for being calm it issomething you can practice.Can you think of how you might calm yourself?Breathing slowly - In through your nose and out through your mouthslowly. As you breathe in feel the calm, cool air filling your body andwhen you breathe out feel the tense hot air leaving your body. You coulddo this slowly, up to 5 times.You can choose a special memory - think of a happy time or place whenyou were having fun. Try to remember all the very small things of thatspecial memory.5
What were you wearing? How did the air smell? What could you hear?What did you see?Thinking of good memories makes us feel really good inside and if youpractice soon just thinking of happy times will make you actually feel thatway.Tab to next slideSlide 6. Face your fears . You can imagine yourself stronger so that youcan chase your worries away.At your next tab the monster disappears and smiley appears.Slide 7. Thank you for listening. Any questions?6
WorriesWhat did you learn from the presentation?Has it helped you todeal with your worries?What would you do differently ifyou had a worry now?Who could you talk to if you had a worry?7
Anxiety, PanicAttacks, Phobiaand RelaxationTechniques8
Anxiety and the Fight or FlightResponse Everybody has fears from time to time. Fear can evenbe good for you sometimes and even help you stayhealthy. Fear of getting too close to a fire may save youfrom a bad burn and fear of getting a bad mark on a testmay make you study harder. Some people even enjoy being a little scared. That'swhy they like to watch scary movies - or go on rollercoaster rides. The body's reaction to fear is called the "fight or flight"response and people have had it since the beginning oftime. Thousands of years ago caveman or cavewoman cameface to face with a number of animals that were ready toeat them such as the sabre-toothed tiger. At this pointthey could do one of two things; either run for it (that'sflight), or pick up a spear and battle with the tiger (that'sfight). Doing nothing wasn’t an option - unlesstheywanted to be eaten!FIGHTorFLIGHT9
The Bodys Preparation for Fight orFlight ResponseTo prepare for fight or flight, your body produces adrenalinethat has the following effects. It increases the strength and speed ofyour heart beat so that more blood canbe pumped around the body. This cancause your heart to race. Your lungs take in air faster to supply your body withoxygen. The pupils in your eyes get larger so youcan see well. Blood drains away from the stomachwhich may cause a churning feeling or“butterflies”. Tension increases in the muscles preparing them tospring into action. This sometimes causing the muscleto tremble or shake especially in the hands, arms andlegs. It can make us feel tense all over particularly thescalp, neck and shoulder muscles, causing headachesor a feeling of a tight band around thehead. Adrenaline also drains blood away from thebrain making it difficult to concentrate. Thiscan make you feel light-headed or dizzy.Although these are unpleasant sensations, that canmake you feel tired and scared, NONE OF THEPHYSICAL SYMPTOMS OF ANXIETY ARE DANGEROUS!!10
Good and bad things about AnxietyAnxiety affects how our bodies feel, how we think andhow we behave.GoodBadAnxiety is NaturalCan make you feel scaredTells you something is wrong Can make you want to go tothe toiletKeeps you safeA lot of anxiety can stop youA little bit of anxiety can help paying attentionyou pay attentionCan make you feel like your notin controlCan stop you doing things youwant to do!11
Panic AttacksA panic attack is a sudden and unexpected episode in which aperson often feels as if he or she is about to die or pass out. Panicattacks are often terrifying, usually lasting a few minutes. Theymay cause you to feel physical and emotional sensations as if yourlife is in danger even though there is no actual threat at the timeyou experience the attack.Sensations can include: sweatingracing heartbeatchest painshortness of breath, dizziness or light headednesstummy ache or feeling sicktrembling, numbness, rubbery legs, or tingling in fingers ortoeshot flashes or chillsterrora sense of unreality, or fear of impending doom or loss ofcontrolfear that you are dying or going crazya strong desire to escapeAlthough these are unpleasant sensations PANICATTACKS ARE NOT DANGEROUS!12
Anxiety can be visualised like a jug ofwater! Everybody’s level is different! Everyday events can make us feel stressed, forexample going to a new school, taking a test , orproblems in relationships with friends and family.When we already feel stressed (high water level) itdoes not take much to trigger off the AnxietyResponse (overspill). But we can learn ways to keep the level down byrelaxing and doing things we enjoy, it’s like tippingsome water out. Even imagining ourselves doingsomething fun can help. And we can learn to cope better with those thingsthat make us anxious - so our water level doesn’trise too quickly!13
PhobiasFor some people feelings of anxiety or worry occur whenthey have an intense fear of something specific, such asneedles, dogs or spiders. The thoughts they have aboutthese things arouse the fight or flight response.Anxious Thoughts affect the body Anxious Feelings affect the body .And these thoughts and feelingsaffect the way we behave .I’m scared ingSweatyHands14
AnxietyThe feelings we have when we are anxious are unpleasant and sowe try and move away from those things that scare us. But if wecan be brave and face the things that we fear we find that theunpleasant feelings gets less and less. The more times we faceour fears the less anxious we feel.15
Avoidance Behaviour Avoiding situations that make us feel frightened isnatural but MAKES THE FEAR WORSE. This isbecause we never learn that those things we fearactually are okay and don’t cause us any harm. Avoiding does makes us feel better at first, but thenwe become more worried the next time. The morewe avoid the worse it gets! Avoidance means stopping doing things. This thenleads to a LOSS OF CONFIDENCE. Loss of confidencemeans more anxiety and feeling bad about ourselvesbecause we can’t seem to do the things other peoplecan do and the things we want or should do! Avoidance can spread to more and more situations.SO WE NEED TO BE BRAVE AND STOP AVOIDING !!!!!Being BRAVE will break the pattern.AVOIDANCEANXIETY16
People who have a phobia of blood,needles or injections often havefeelings of lightheadedness andsometimes they even faint.When this happens people are often told to relax and liedown for a little while but this doesn’t really help.In order to prevent them from fainting they can learn a newskill.The new skill is easy to learn and be carried out quickly andeasily in almost any situation.It is called Applied Tension.17
How to do Applied Tension Tense your big muscles in your body (yourarms and legs) without holding your breath for20 to 30 seconds until your face feels warm. Let go of the tension now but do not relaxfurther just go back to normal. Wait 20 to 30 seconds. Now tense your muscles again for 20 to 30seconds! . now let go of the tension but rememberdon’t relax. Repeat this five times!If you do these tension exercises regularly (practice fivetimes a day) you will become very good at them.This will help you when you feel anxious. As soon as youstart to feel anxious or lightheaded do your tension exercisesand you will feel the lightheadedness go away.18
Relaxation ExercisesArea of BodyExerciseBREATHINGBreathe in and count to two slowlyBreathe out and count to four slowlyHANDSMake a fistThen open the fist slowlyARMSBend your armsThe relax them back downSHOULDERSMove your shoulders up to your earsThen relax themLEGSPoint your toes downwards. Then relax themPoint your toes upwards. Then relax them.19
Area of BodyExerciseSTOMACHBreathe in and make your stomach tightBreathe out slowly and relax itFACEShut your eyes tightly. Then relax themWrinkle your nose up. Then relax itBite your teeth together. Then relax themYOUR WHOLEBODYThink of your hands and let them relax moreThink of your arms and let them relax moreThink of your shoulders and let them relaxmoreThink of your legs and let them relax moreThink of your stomach and let them relaxmoreThink of your face and let it relax moreBREATHINGBreathe in and count to 3. Breathe out slowly.Open your eyes.20
REMINDERWe help ourselves to stop feelinganxious if we remember to Breathe slowly Relax everyday Allow ourselves time – rememberthe anxiety curve! Voice our fears Eat and drink well!21
Worries and Strengths prompt sheetYoung Person’s Name :Date of Assessment:AttendanceAre there any patterns in school non-attendance? Yes NoWhat is the current attendance for this academic year? %Loss/ChangeYes No CommentworriesDeath/physical illness of significant people.Mental health issues of significant people.Significant life events (eg moving house /school, separation of parents/ family members,additions to the family, death of a pet).Specify.strengthsAny positive examples of dealing withchange? (Friendship groups, family changes,starting new interests)Any examples of recovering from loss?(making new friends, new pet relationships etc)FamilyworriesOften late for school?Young person living in more than onehome / temporary accommodation?Any history of tensions in the family home?Parenting techniques reported as notworking well?Lack of family involvement in the youngperson’s education?Any other family history of non-attendanceat school?Practical difficulties in getting to school?Complains of feeling unwell a lotstrengthsRoutines or jobs they participate in (mealtimes, household chores, responsibilities at home)Favoured family outings / interestsThings they like to doWhat helps to reduce worries at home?What helps them to relax?Learning NeedsworriesInabilities to problem solve.Organisational difficulties.Difficulties working under pressure/processing difficulties.Specific learning difficulty.Please specify.Not achieving learning potential.Avoidance of particular school activities/subjects.Does not regularly complete homeworkstrengthsWhat helps getting them into school?22
What helps getting them to participate inschool?What key staff are helpful in attendanceand participation?What helps at the beginning and end of theschool day?What helps during the school day to makethem more relaxed and confident?What strengths of character, skills,knowledge do they display?What have you noticed about how theyhave overcome difficulties/worries in thepast?What do people do that seems to help?SocialworriesDifficulties with peer relationships.Difficulties with relationships withadults in and out of school.Social communication difficultiesNot independent for age.Struggles during unstructured timesUnable to manage changestrengthsHas maintained friendships for periods oftimeHas some adults they relate well toMaintains social relationships in someareas of their lifeEmotional Well - BeingworriesOften appears tired.Often appears lacking interest/motivation.Often appears anxious.Negative about self.Negative about others.Can display challenging behaviours.Does not get involved in school life.strengthsOccasions when they display positive traits– humour, caring, empathy etcOccasions when they have shownresilienceOccasions when they have helped othersWhat healthy routines do they have athome? (meals, bedtime, ICT controls,)Are there other agencies involved,now orin the past?Any other significant concerns or strengths about this young person:23
Name:Date:Confidence SkillsHow confident you feel in doing these tasks? Tick the box that suits you best.ActivityNot at allconfidentIn the middleVery confidentAsking a question inclassAnswering aquestion in classAsking to join in agame or activityAsking to borrowsomething fromanother studentBuying somethingfrom the shopWalking to the endof the street onyour ownCrossing the roadon your ownMaking somethingto eat, for examplea sandwichMaking a drink byyourselfPhoning somebodyCatching a busPick at least one task that you would like to do this week24
EmotionEmotions and their associated thoughts, body reactions and resulting behavioursThoughtsBody reactionBehavioursUrge to attackAngryfrustrated, irritated,impatient, resentful,enraged, peed off, fury,insultedAnxiousnervous, on edge,apprehensive, scared,frightened, panicky,terrified, petrifiedAssume the worstProblem is enormousOthers are unfair I’ve been disrespected,treated unfairly, used I’ve been let down It’s not fair! I won’t stand for itThreat: Overestimate dangerUnderestimate ability to cope I’m in great danger rightnow The worst possible thingis going to happen I won’t be able to copewith itAdrenaline response: Tense Fired up Energised, breathing andheart rate increase Difficulty concentratingUrge to escape or avoidAdrenaline response: Tense, shaky, sweaty, hot, Energised, breathing andheart rate increase Difficulty concentrating FightConfrontArgueMake lots of noise!SulkSnap, swear, shoutSarcastic, patronisePut downs Avoid people or places(in order to avoidfeeling anxious) Fidget Escape / run away Coping or safetybehavioursUrge to withdrawDepressedNegative focus. Themes of loss,hopelessness, negative view of Slowed down or agitatedself Tired, lethargic I’m worthless Constipated Nothing’s going to Memory & concentrationsad, down, despairing,changeproblemshopeless, gloomy, I’velost. Appetite & sleep changesmiserable, sorrowful, Loss of interest: hobbies, sexunhappy, dismayed Restlessness Do lessTalk lessEat less or moreSleep less or moreIsolate and withdrawRuminate on negativethoughts www.getselfhelp.co.uk/emotions.htm Carol Vivyan 2009, permission to use for therapy purposeswww.get.gg25
Resource sheetsThe emotional barometer:instructionsEach child makes an emotional barometer f
The Emotional Barometer: a template pages 26-28 Feelings Fan pages 29-32 Feelings & Target Cards pages 33-36 Feelings, Thoughts, Behaviour worksheet page 37 Worksheet: what can your brain focus on when you’re feeling anxious? page 38 Relaxation Cards pages 39-40 Emotions ‘word’ cards pages 41-52 Self Esteem Worksheet page 53 1 . Key stage 1 & 2 Lesson Plan: Worries 15 minutes Key .
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Anxiety and sleep questionnaires Spielberger State-Trait Anxiety Inventory The STAI [35] assesses self-reported anxiety (both state and trait anxiety) using a validated 40-item Likert scale questionnaire. State anxiety reflects transient (i.e., current moment) emotional anxiety due to situational stress. Trait anxiety assesses an individual’s .
the State-Trait Anxiety Inventory (STAI), however in this study we will only be examining trait anxiety because trait anxiety is a measure of personality and state anxiety measures anxiety in specific situations (Spielberger, Gorsuch, Lushene, Vagg & Jacobs, 1983). Reducing trait anxiety would hopefully translate into a long term change in .
using Zung Self-Rating Anxiety Scale (SAS), self-reported anxiety assessment arranging severity into 4 indexes ranging from normal range, minimal to moderate anxiety, marked to severe anxiety, and extreme anxiety. The study examined how each of the 18 individual EMSs serves as predictors of anxiety symptomatology in college
If you have social anxiety disorder, there are a number of strategies that you can use to learn to overcome your fear of social situations. For social anxiety disorder, tools in the toolbox include: TOOL #1: Observing your social anxiety. An important first step in learning to manage social anxiety involves better understanding your social anxiety.
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