Anxiety: What Is It? Script

Warm-Up: How Do You Feel? (5 minutes)

Teacher: Good morning/afternoon, everyone! To start our session today, I want us to take a quick moment to check in with ourselves. On a piece of paper, or just in your head, I want you to quickly think about or jot down how you are feeling right now. What's your current mood or emotion? There’s no right or wrong answer, and you don’t have to share unless you want to. This is just a way for us to acknowledge our internal state.

(Pause for 1-2 minutes to allow students to reflect. Circulate if needed.)

Teacher: Okay, thank you for doing that. Sometimes just acknowledging how we feel can be really helpful. Does anyone feel comfortable sharing one word to describe their current feeling? No pressure at all, but sometimes it helps us realize we’re not alone in how we’re feeling. (Allow a few students to share if willing, then move on.)

Introduction to Anxiety (8 minutes)

Teacher: Today, we're going to talk about a feeling that many of us experience, but sometimes don't fully understand: anxiety. You might have heard the word before, or maybe you've felt it without knowing what it was called.

(Display Slide 1: "Anxiety: What Is It?")

Teacher: We're going to explore what anxiety is, how it shows up in our bodies and minds, and most importantly, some simple strategies we can use to manage it when it feels a bit much.

(Display Slide 2: "What Is Anxiety?")

Teacher: So, what is anxiety? Often, we confuse it with worry. Worry is a normal, temporary feeling about specific things – like worrying about a test next week, or if your favorite team will win a big game. That’s a very normal part of life.

Teacher: But anxiety is a bit different. It’s a more intense, persistent feeling of fear or unease. It can sometimes feel like an alarm system in your body that’s gone off, even when there isn’t an immediate danger. It might feel like it’s lingering for a longer time, or show up even when you can't pinpoint a specific cause.

Teacher: Think of it this way: worry is like a small alert light on your car dashboard, telling you something needs attention. Anxiety can sometimes feel like that alarm is blaring loudly, even if the issue isn't as critical as the alarm makes it seem.

How Does Anxiety Feel? (8 minutes)

(Display Slide 3: "How Does Anxiety Feel?" - Physical Symptoms)

Teacher: So, how does anxiety feel? It’s not just in your head. Our bodies often react strongly. You might notice your heart racing, feeling short of breath, or getting sweaty palms. Some people get a knot in their stomach or feel like they have 'butterflies' even when they haven't eaten. Others might feel restless, tense muscles, or find themselves fidgeting. It can even make it hard to fall asleep. Has anyone ever experienced any of these physical sensations? (Allow for a brief moment of silent reflection or quick, anonymous nods.) It's common, and it's your body reacting to stress.

(Display Slide 4: "How Does Anxiety Feel?" - Emotional & Mental Symptoms)

Teacher: Beyond the physical, anxiety also affects our thoughts and emotions. You might feel generally nervous or uneasy, easily irritable, or find it hard to concentrate on schoolwork or conversations. Sometimes, it feels like constant worrying or overthinking, making you feel overwhelmed. You might even find yourself avoiding situations that you know trigger these anxious feelings.

Teacher: It’s important to remember that experiencing these symptoms occasionally is a normal part of life. The key is recognizing when these feelings become persistent or start to interfere with your daily activities.

Coping Strategies (12 minutes)

Teacher: The good news is that there are many ways to manage anxiety and calm that alarm system. We're going to talk about a few simple strategies you can start trying today.

(Display Slide 5: "Coping Strategies: Breathe")

Teacher: First up: Deep Breathing. When we’re anxious, our breathing often becomes shallow and fast. Deep breathing helps to signal to your brain that you are safe and can calm your nervous system. Let's try the 4-7-8 method together.

Teacher: I’ll guide you. Find a comfortable position. We’ll inhale slowly through our nose for 4 counts, hold our breath for 7 counts, and then exhale slowly through our mouth for 8 counts. Let’s try it together. Ready?

(Guide students through 2-3 rounds of the 4-7-8 breathing exercise.)

Teacher: How did that feel? Even just a few rounds can make a difference. This is something you can do anywhere, anytime you feel that alarm starting to go off.

(Display Slide 6: "Coping Strategies: Be Present")

Teacher: Our next strategy is Mindfulness Moments. When we’re anxious, our minds can race, often thinking about the past or worrying about the future. Mindfulness is about bringing your attention to the present moment. A simple way to do this is a grounding exercise.

Teacher: Let’s try it quickly. I want you to look around and silently notice:

• 5 things you can see right now.
• 4 things you can feel (like your clothes, the chair, the air).
• 3 things you can hear.
• 2 things you can smell (if any).
• 1 thing you can taste (even just the taste in your mouth).
  
  
  

(Pause for 30-60 seconds.)

Teacher: How did that feel to focus on your senses? This helps anchor you to the present, distracting your mind from overwhelming thoughts.

(Display Slide 7: "Coping Strategies: Talk About It")

Teacher: Finally, and this is a really important one: Talk to a Trusted Adult. Sometimes, the biggest relief comes from simply sharing what you’re feeling with someone who can listen and offer support.

Teacher: Who are some trusted adults in your life? (Wait for a few responses – parents, guardians, teachers, counselors, coaches, etc.) Exactly. It could be a parent, a guardian, a teacher, a school counselor, a coach, or any adult you feel safe talking to. They can offer advice, help you find solutions, or just be a listening ear. Remember, reaching out for help is a sign of strength, not weakness.

Cool-Down: One Thing I Learned (5 minutes)

(Display Slide 8: "You've Got This!")

Teacher: We’re wrapping up our discussion on anxiety today. I want you to take a moment to reflect. On a small slip of paper, or just in your mind, think about one new thing you learned about anxiety today, or one coping strategy you might try.

(Pause for 1-2 minutes. Collect papers if desired, or ask for a quick verbal share.)

Teacher: Thank you for engaging in this important conversation. Remember, anxiety is a normal human experience, and you now have a few tools to help you manage it. It’s okay to feel anxious, and it’s okay to ask for help. Keep practicing these strategies, and remember that small steps can make a big difference in how you feel. Have a great rest of your day!

Warm-Up: How Do You Feel Today?

Instructions: Take a moment to check in with yourself. In the space below, or just in your mind, describe how you are feeling right now. There are no right or wrong answers.

Optional: If you feel comfortable, you can share one word to describe your feeling with the class.

Cool-Down: One Thing I Learned

Instructions: Reflect on today's lesson about anxiety. In the space below, write down one new thing you learned about anxiety or one coping strategy you might try in the future.

Why did you choose this?