Anxiety Self-Awareness Reading

Anxiety is a feeling of unease or worry that everyone experiences from time to time. In a classroom, it might show up when you’re about to answer a question, give a presentation, or start a test. While a little nervousness can help you focus, stronger anxiety can make it hard to participate, concentrate, or even speak up.

Physical Signs of Anxiety

• Racing heart or “butterflies” in your stomach
• Sweaty palms or feeling too hot
• Shallow or rapid breathing
• Tense muscles (neck, shoulders, or jaw)
• Stomach aches or headaches

Example: Emma noticed her hands shaking and her voice wobbling just before reading aloud. When she recognized these signs, she took a few slow breaths before starting.

Emotional Signs of Anxiety

• Persistent worry about what might go wrong
• Feeling restless or on edge
• Difficulty making decisions or “mental fog”
• Fear of being judged or making mistakes

Example: Jayden found himself worrying days before a group discussion. He kept imagining classmates laughing if he said the wrong answer.

Why Noticing Early Signs Helps

When you recognize the first signs of anxiety—like a tightening in your chest or a looping thought—you can use simple strategies (such as deep breathing, a quick stretch, or a positive self-statement) to calm yourself before the feeling gets stronger.

Next Step: As you go through class today, pay attention to any of these physical or emotional signals. Noticing them is the first step toward managing anxiety and staying focused on learning.

Trigger Identification Worksheet

Name: ___________________________ Date: ___________________________

1. List three situations or thoughts in class that trigger feelings of anxiety.

Trigger 1:







What did you notice in your body when this happened?

Trigger 2:







What did you notice in your body when this happened?

Trigger 3:







What did you notice in your body when this happened?

2. Choose one trigger to focus on this week.

Which trigger will you focus on?




Which physical or emotional sign will you watch for?

3. Sketch or symbolize your anxiety.

Draw a symbol, doodle, or image that represents how anxiety feels for you.

Session 1 Warm-Up

Purpose

Assess your current awareness of anxiety signs and set the focus for today’s session.

1. Quick Prompt

When you’re in class, how do you know you’re starting to feel worried or nervous?

2. Anxiety Check-In

On a scale from 1 (not anxious at all) to 5 (very anxious), how anxious do you feel right now about participating in class?

1 2 3 4 5
(Circle one)

Follow-up: What do you notice in your body as you choose that number?

Session 1 Cool-Down

Purpose

Reflect on today’s learning and plan your next steps to manage classroom anxiety.

1. Review Your Focus

Trigger you chose to monitor:






Physical or emotional sign you noticed:

2. Reflect

What did it feel like when you noticed this sign today? What helped you become aware of it?

3. Action Plan

Choose one simple strategy to try the next time you notice this sign.
(Such as deep breathing, a short stretch, or a positive thought.)

Write your plan here:

Great work noticing your anxiety today! Next session, we’ll explore strategies to calm these signs and stay focused in class.

Coping Strategies Reading

When you begin to notice anxiety signs—like a racing heart, tight muscles, or worrisome thoughts—it helps to have simple tools you can use right away. Below are three strategies you can practice. Try each one slowly and notice which feels most helpful for you.

1. Deep Breathing

Deep breathing helps slow your heart rate and focus your mind. Follow these steps:

1. Sit or stand comfortably with your shoulders relaxed.
2. Place one hand on your stomach and one on your chest.
3. Inhale slowly through your nose for a count of 4, feeling your stomach rise.
4. Hold your breath for 1–2 seconds.
5. Exhale gently through your mouth for a count of 6, feeling your stomach fall.
6. Repeat 4–6 times, focusing only on your breath.

Example: Before raising your hand to answer, take three deep breaths to calm your mind.

2. Positive Self-Talk

The words you say to yourself can change how you feel. Use calm, encouraging statements:

• Choose a short phrase like “I can handle this,” “I am prepared,” or “One step at a time.”
• Say your phrase quietly in your mind or out loud.
• Repeat it slowly whenever you notice worry creeping in.

Example: If you think, “What if I get the answer wrong?”, replace it with “It’s okay to make mistakes. I’ll learn from this.”

3. Progressive Muscle Relaxation

This technique helps you release tension from head to toe:

1. Find a quiet spot and sit comfortably.
2. Starting with your feet, tighten the muscles as you count to 5, then relax fully as you count to 5.
3. Move up your body: calves, thighs, stomach, shoulders, arms, and face.
4. Notice the difference between tension and relaxation in each area.
5. Finish by taking one full deep breath.

Example: Before giving a presentation, tense and release your shoulders and neck to let go of built-up nerves.

Putting It All Together

• Practice these strategies when you’re calm so you’ll remember them when you feel anxious.
• Experiment with different techniques to find your favorite.
• Keep a note in your journal about which strategy helped you most and why.

Next Step: Choose one strategy to try at your next moment of anxiety. Notice how you feel before and after using it.

Strategy Practice Worksheet

Name: ___________________________ Date: ___________________________

1. Strategy Selection

Which coping strategy did you practice? (Choose one)

• Deep Breathing
• Positive Self-Talk
• Progressive Muscle Relaxation
• Other: ______________________

2. Scenario Description

Describe the situation or scenario where you used this strategy.

3. Reflection on Feelings

How did you feel before using the strategy?







How did you feel after using the strategy?

4. What Helped Most?

What part of the strategy was most helpful for calming your anxiety?

5. Remembering Your Strategy

How will you remind yourself to use this strategy next time you notice your anxiety sign?
(For example, a note in your notebook, a breathing cue, or a timer.)

Great job practicing! Keep this worksheet as a reference for managing classroom anxiety.

Role-Play Scenario Cards

Use these cards to practice coping strategies in different classroom moments. Shuffle and draw one card at a time. For each scenario, choose one of the coping strategies (deep breathing, positive self-talk, or progressive muscle relaxation) and role-play your response.

Card 1: Called on Suddenly

Scenario: While discussing a topic, the teacher points to you unexpectedly. Your heart races.
Practice: Use deep breathing (inhale for 4, hold 1, exhale for 6) before you answer.

Card 2: Reading Aloud

Scenario: You’re asked to read a passage aloud in front of classmates. Your hands are shaking.
Practice: Try positive self-talk: repeat “I can do this” quietly before you begin.

Card 3: Group Presentation

Scenario: It’s your turn to speak during a group project presentation. You feel tension in your shoulders and neck.
Practice: Use progressive muscle relaxation on your shoulders: tense for 5 seconds, then release for 5 seconds.

Card 4: Voluntary Participation

Scenario: You want to share an idea in class, but worry about making a mistake. You notice a knot in your stomach.
Practice: Use positive self-talk (“Mistakes help me learn”) and take three deep breaths.

Card 5: Test-Taking Moment

Scenario: A timed quiz begins and you worry about finishing on time. Your breathing becomes shallow.
Practice: Take three deep breaths to calm your mind and refocus.

Card 6: Receiving Feedback

Scenario: After answering a question, classmates offer feedback. You fear being judged and feel a tightness in your chest.
Practice: Use deep breathing and a positive phrase: “I did my best.”