Anxiety Reflection Worksheet

Instructions

Reflecting on our personal experiences with anxiety helps us understand our triggers and symptoms. Complete each section below thoughtfully. Use the extra space as needed.

1. Describe an Experience

Write about a recent time when you felt anxious. Be as specific as you can about the situation and what was happening around you.

2. Identify Your Trigger

What do you think was the main trigger or cause of your anxiety in that situation? List any factors (people, tasks, thoughts, places) that may have contributed.

3. Notice Physical Symptoms

Anxiety often shows up in our bodies. What physical sensations did you notice? (e.g., racing heart, sweaty palms, tense muscles)

4. Notice Emotional Symptoms

What emotions or thoughts accompanied your anxiety? (e.g., worry, fear, restlessness)

5. How Did You Respond?

Describe what you did in response to your anxiety in that moment. Did you cope in a helpful way or react in a way you’d like to change?

6. Planning for Next Time

Review the strategies on the Anxiety Coping Strategies Cards. Choose two strategies you think could help you in a similar situation and explain why you picked them.

Strategy 1: _________________________________________________

Strategy 2: _________________________________________________

Take your time and be honest with yourself. We’ll use these reflections to support each other and explore effective coping techniques in class.

Coping Strategies Cards

Use these cards to explore and practice techniques that can help you manage anxiety in real time. Each card lists a strategy and simple steps to follow when you notice anxious feelings.

1. Deep Breathing

• Sit or stand comfortably with your back straight.
• Inhale slowly through your nose for a count of 4.
• Hold your breath for a count of 2.
• Exhale gently through your mouth for a count of 6.
• Repeat 5–10 times until you feel calmer.

2. Progressive Muscle Relaxation

• Find a quiet spot and sit or lie down.
• Starting with your toes, tense the muscles for 5 seconds, then release.
• Move up through calves, thighs, abdomen, arms, shoulders, and face.
• Notice the difference between tension and relaxation.

3. 5-4-3-2-1 Grounding Technique

• Name 5 things you can see around you.
• Name 4 things you can touch and feel.
• Name 3 things you can hear.
• Name 2 things you can smell.
• Name 1 thing you can taste.

4. Positive Self-Talk

• Identify a negative thought (e.g., “I can’t do this”).
• Challenge it with evidence (e.g., “I’ve succeeded before”).
• Replace with a supportive statement (e.g., “I can try my best and learn”).

5. Visualization / Guided Imagery

• Close your eyes and picture a peaceful place (e.g., beach, forest).
• Engage all senses: imagine the sounds, smells, and textures.
• Spend 1–2 minutes “walking” through this scene in your mind.

6. Mindful Observation

• Choose one object (a pen, leaf, or shoe).
• Observe its color, shape, texture, and weight.
• Describe silently or out loud every detail you notice.

7. Quick Physical Movement

• Stand up and stretch arms overhead.
• Roll your shoulders forward and backward 5 times.
• March or jog in place for 30 seconds.
• Shake your hands and legs out to release tension.

8. Journaling

• Write down what’s causing your anxiety in one sentence.
• List two possible solutions or coping ideas.
• End with one thing you’re grateful for today.

Keep these cards handy. When you feel anxiety rising, pick one or two strategies and practice them until you feel grounded and centered.

Anxiety Definition Handout

What Is Anxiety?

Anxiety is a natural response by your body and mind when you face stress or perceive danger. It evolved to help keep us safe by preparing us to react quickly in challenging situations. While a little anxiety can motivate us, it can feel overwhelming when it becomes too strong or happens too often.

Why We Experience Anxiety

• Fight-or-Flight Response: When your brain senses a threat—real or imagined—it releases hormones (like adrenaline) that speed up your heart rate and sharpen your senses.
• Evolutionary Purpose: Long ago, anxiety helped our ancestors survive by making them alert to dangers, such as wild animals or storms.
• Modern Triggers: Today, triggers can include school tests, social situations, family pressures, or big changes in your life.

Common Symptoms of Anxiety

Physiological (Body) Signs

• Racing or pounding heart

• Rapid breathing or shortness of breath

• Sweaty or clammy hands

• Muscle tension (e.g., tight shoulders or jaw)

• Stomach discomfort or nausea

Emotional & Cognitive (Mind) Signs

• Excessive worry or fear—even when things are going well

• Restlessness or feeling on edge

• Difficulty concentrating or “blanking out”

• Irritability or feeling easily startled

• Negative thoughts (e.g., “I can’t handle this.”)

Everyday Examples

• Before a Test: Your chest feels tight, and you can’t stop going over questions in your head.
• Public Speaking: Your voice shakes, and you worry everyone will laugh at you.
• Social Events: You avoid parties because you fear being judged or making a mistake.

Managing Your Understanding

Understanding that anxiety is both a physical and emotional reaction can help you notice when it starts. In this lesson, we’ll learn practical strategies—like deep breathing and positive self-talk—to help manage these symptoms and regain focus.

“Anxiety is not a flaw—it's a signal that your body is trying to protect you. Learning to read that signal gives you the power to respond.”

Warm-Up Discussion: Anxiety Associations

What comes to mind when you hear the word “anxiety”?

• Think of words, emotions, images, or situations that pop into your head.
• Write as many responses as you can in the space below.

Once you’ve filled in your ideas, be ready to share one or two with the class. There are no right or wrong answers—this is just our starting point!

Exit Ticket

Thank you for engaging today! Please answer the following on your index card or in the space below:

1. Which coping strategy from today’s lesson will you try first to manage your anxiety?
   
   
   
   

2. Why did you choose this strategy?
   
   
   
   
   
   

3. What is one question or concern you have about using this strategy or about managing anxiety in the future?