Trigger Identification Worksheet

Part 1: Identify Your Triggers

List three situations, thoughts, or sensations that make you feel anxious or panicky.

1. _______________________________________________
   
   
   
2. _______________________________________________
   
   
   
3. _______________________________________________
   
   
   

Part 2: Bodily Sensations

Describe what happens in your body when you feel panicky (e.g., racing heart, sweaty palms).

Part 3: Thoughts and Feelings

Write down the thoughts or feelings that go through your mind during a panic moment.

Part 4: Patterns and Reflections

Do you notice any patterns—times, places, people—connected to your triggers? Explain.

Part 5: Additional Notes

Use this space for any other observations or comments about your experiences with anxiety.

Calming Strategies Handout

When you start to feel panicky or overwhelmed, having a few simple tools at hand can help you calm down quickly. Below are three easy-to-learn strategies. Practice them often so they become habits you can use anytime, anywhere.

1. Deep Breathing

Take slow, controlled breaths to slow your heart rate and clear your mind.

How to do it:

• Find a comfortable seated position with your back straight.
• Inhale quietly through your nose for a count of 4.
• Hold the breath for a count of 4.
• Exhale slowly through your mouth for a count of 4.
• Repeat this cycle 3–5 times.

Tip: Close your eyes or focus on a single point to help block out distractions.

For a full script and guide, see the Breathing Exercise Script.

2. Progressive Muscle Relaxation

Tense and then release different muscle groups to ease physical tension.

How to do it:

1. Start at your feet. Curl your toes tight for 5 seconds, then relax.
2. Move to your calves. Flex your feet for 5 seconds, then relax.
3. Continue up through your thighs, hips, stomach, hands, arms, shoulders, neck, and face.
4. Notice how your muscles feel more relaxed after each release.

Tip: Breathe deeply as you tense and let go. Focus on the feeling of relaxation spreading through your body.

3. Positive Self-Talk

Change your inner dialogue from “I can’t” to “I can.” Simple, encouraging phrases remind your brain that you’re in control.

Examples of positive statements:

• “I am safe right now.”
• “I can handle this feeling.”
• “This will pass soon.”
• “I’ve stayed calm before, and I can do it again.”

How to choose your phrase:

1. Pick a statement that feels true and soothing.
2. Say it out loud or whisper it slowly.
3. Repeat it during or after your breathing or relaxation exercise.

When and Where to Use These Strategies

• Before a stressful situation (e.g., a test or presentation) to lower anxiety.
• During a panic moment to interrupt racing thoughts and regain focus.
• After school or activities as a daily check-in to release built-up tension.

Keep this handout in your binder or backpack for quick reference. The more you practice, the faster and easier it will be to feel calm when you need it most!

Breathing Exercise Script

Overview for Teacher:
This script will guide the student through two cycles of the 4-4-4 breathing exercise. Your tone should be calm, encouraging, and patient. Pause between counts to give the student time to follow along.

Teacher (T): Hi [Student Name], now that we’ve talked about some ways to calm down, let’s try a simple breathing exercise together. It’s called “4-4-4 breathing.” It helps slow your heart rate and clear your mind. Is that okay with you?

Student (S): (Expected response: Yes/Okay)

T: Great. First, let’s get comfortable:

• Sit up tall in your chair with both feet flat on the floor.
• Rest your hands gently on your stomach or in your lap.
• Keep your shoulders relaxed and your back straight.

T: Ready? I’ll guide you through each step. I’ll count slowly so you can breathe in time. Follow my lead, and let me know if you need me to slow down or pause.

Cycle 1

1. Inhale (4 seconds)T (quiet, even pace): “Breathe in through your nose… 1… 2… 3… 4… ”
   (Pause for student to finish inhaling.)
2. Hold (4 seconds)T (softly): “Hold it… 1… 2… 3… 4… ”
   (Pause.)
3. Exhale (4 seconds)T (gently): “Exhale through your mouth… 1… 2… 3… 4… ”
   (Pause.)

That completes one full cycle of 4-4-4 breathing.

Cycle 2

1. Inhale (4 seconds)T: “Let’s do that again. Breathe in through your nose… 1… 2… 3… 4… ”
   (Pause.)
2. Hold (4 seconds)T: “Hold it… 1… 2… 3… 4… ”
   (Pause.)
3. Exhale (4 seconds)T: “And exhale through your mouth… 1… 2… 3… 4… ”
   (Pause.)

Two cycles done! Nice work.

Teacher Reflection Questions:

T: How do you feel right now? (Encourage the student to notice any changes in their body or thoughts.)

• If the student says they feel calmer:
  T: “That’s awesome. What part of the exercise helped you the most?”
• If the student is unsure:
  T: “Sometimes our bodies take a moment to notice. You might feel a little more relaxed or just quieter inside. Let’s pay attention together next time.”

Closing the Exercise:

T: “Remember, you can do 4-4-4 breathing anytime you start to feel panicky—before a test, during a break, or even in a hallway. It only takes about 30 seconds and can help you feel more in control. How about you try it once after school today and tell me how it goes?”

Next Steps:

• Encourage the student to keep the Calming Strategies Handout and this script in their binder.
• Remind them you’re available to practice with them again whenever they need.