Session 1 Script: Understanding Anxiety

Welcome, everyone! Today, we are going to learn about anxiety, recognize its feelings, and explore some cool techniques to manage it using something called Cognitive Behavioral Therapy, or CBT. Remember, this is a safe space—it's completely okay to share your thoughts and feelings.

Warm-Up Activity (5 minutes)

"Good morning! Let's start our session with a quick mindfulness exercise to help us feel calm and ready to learn. I want you to close your eyes, take a deep breath in, and slowly let it out. Picture yourself in a peaceful place. We'll do this for a minute."

Let the student try the exercise, guiding her with gentle reminders such as: "Breathe in... and now breathe out slowly… great job!"

Introduction to Anxiety (10 minutes)

"Now, let’s talk about anxiety. I’m going to show you some slides from our Understanding Anxiety Slide Deck.

Slide 1: "Understanding Anxiety" — This slide gives us an introduction to what we are going to discuss today.

Slide 2: "What is Anxiety?" — Anxiety is that feeling of worry or nervousness about what might happen. Can you think of a time when you felt this way?"

Pause and encourage the student by asking: "What do you think anxiety feels like for you?" Listen carefully and validate her responses, saying things like, "That's a very clear observation," or "Thank you for sharing that with me!"

"Let's move on. Slide 3 shows some common signs of anxiety like a fast heartbeat, worrying thoughts, trouble concentrating, and even a stomachache. Have you ever noticed any of these signs before?"

Wait for the student’s input and affirm her observations, ensuring she feels supported and understood.

Worksheet Activity (10 minutes)

"I’m handing you a worksheet called 'Recognize Anxiety.' It has some scenarios where people might feel anxious. I want you to read through each scenario, think about the signs of anxiety you’ve just learned about, and circle the signs you notice.

If you feel stuck, remember our discussion about what anxiety can look like: like a fast heartbeat or trouble concentrating."

Assist the student as needed, and after she completes the worksheet, ask her to share one scenario and what signs she noticed. Use follow-up questions such as, "Why do you think that feeling might be related to anxiety?" or "How might recognizing these signs help you?"

CBT Discussion & Activity (15 minutes)

"Great work on the worksheet! Now, let’s have a discussion using our guide Anxiety Awareness Discussion to talk about how anxiety shows up in our lives. I’d like to know, can you share a time when you felt really worried? It can be about any little thing."

Listen carefully and validate her feelings.

"One really cool tool that can help us is called Cognitive Behavioral Therapy, or CBT. CBT helps us recognize negative thoughts and change them into more positive, realistic ones.

Let’s try a simple activity from our CBT Introduction Activity. I want you to think of one small worry—maybe something like a test coming up or a disagreement with a friend. Now, let’s talk about what that worry sounds like in your mind. What are the thoughts you have?"

Encourage the student to talk through her thought process. If she struggles, guide her by saying, "Sometimes we think, 'I’m not good enough' or 'I will fail,' but then we can look at these thoughts and ask ourselves, is this really true?"

"Fantastic! Remember, the idea of CBT is to catch those negative thoughts early and challenge them so that you feel less anxious. It’s like being your own superhero who can change those thoughts to make you feel stronger!"

Cool Down and Reflection (5 minutes)

"As we wrap up, let’s do a quick cool-down with our Cool Down: Relaxation Technique. I invite you to close your eyes again, breathe in slowly, and then breathe out. Think of one positive thought about yourself—something that makes you proud."

*After the brief exercise, ask the student: "What’s one new thing you learned today about anxiety or CBT?", and "How do you feel now compared to when we started?"

"Thank you for sharing your thoughts today. Remember, by understanding anxiety and using techniques like CBT, you have the power to manage those worries. I’m really proud of you for opening up and learning these new skills. See you next session where we'll dive deeper into more techniques that empower you!"

End of session. Let the student know she can always ask questions if she needs more help before the next session.

Recognize Anxiety Worksheet

This worksheet is designed to help you identify the signs of anxiety in various scenarios. Take your time to read each situation carefully, reflect on the feelings and thoughts that might come with the scenario, and then write down which signs of anxiety you observe.

Instructions:

1. Read each scenario presented below.
   
   
   
2. Identify and write down any signs of anxiety you notice in the scenario. This could be things like a fast heartbeat, negative thoughts, trouble concentrating, or any physical experiences like stomach discomfort.
   
   
   
3. Reflect on how recognizing these signs can help you manage your feelings.
   
   
   

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Scenario 1:

Imagine you're about to take a test that you haven't completely prepared for. You feel your heart racing, and you start thinking that you might fail even if you study more later.

Write down any signs of anxiety you observe here:

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Scenario 2:

You have a disagreement with a friend, and you start worrying that this might mean the end of your friendship. Your thoughts are filled with doubts and you feel a bit overwhelmed.

Write down any signs of anxiety you notice in this situation:

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Scenario 3:

Before a big school assembly, you feel nervous even though you know there's nothing to be scared of. Your stomach feels uneasy and you can’t stop thinking about all the things that could go wrong.

Write down the signs of anxiety you observe in this scenario:

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Reflection Question:

After going through these scenarios, how do you think noticing these signs can help you manage your anxiety? Write your thoughts below:

Discussion: Anxiety Awareness

This discussion is designed to help you share your thoughts and feelings about anxiety, while also reflecting on personal experiences. The goal is to create a safe space where you can explore and understand what anxiety feels like and discuss how you might manage it using CBT techniques.

Opening Questions

1. What does anxiety feel like to you?
   Please describe a time when you felt anxious. Was it before a test, during a social event, or perhaps in another situation?
   
   
   

2. Have you ever noticed any physical signs when you feel anxious?
   For example, a racing heart, stomach discomfort, or troubles concentrating. Can you share any personal experiences?
   
   
   

3. What thoughts go through your mind when you start feeling anxious?
   Think about any worries or negative thoughts you might have. Write down or share one example.
   
   
   

Deeper Reflection

4. How do you usually cope when you feel anxious?
   Do you have any personal strategies, like taking deep breaths, talking to someone, or any activities that help you calm down?
   
   
   

5. What do you think about using CBT techniques to manage anxiety?
   CBT helps us identify and challenge negative thoughts. How do you feel about the idea of changing those thoughts to feel better?
   
   
   

Follow-Up Questions

6. Can you identify any patterns in your anxious feelings?
   Are there specific situations that tend to trigger your anxiety repeatedly? If yes, which ones?
   
   
   

7. How do you think recognizing your anxiety signs can help you control your worries in the future?
   Discuss how being aware of your feelings might give you a chance to use techniques like deep breathing or positive self-talk.
   
   
   

Final Thoughts

8. What is one small step you might take next time you notice anxiety signs?
   It could be trying a calming technique, talking to someone, or even just pausing to breathe. Share your ideas.
   
   
   

Thank you for sharing your thoughts. Remember, this discussion is a safe space where your feelings are valid and important. The techniques we explore together are just tools to help you feel more confident in managing your anxiety. Keep up the great work in understanding and addressing your feelings!

CBT Introduction Activity

This activity is designed to help you begin practicing Cognitive Behavioral Therapy (CBT) techniques. You will learn how to identify negative or unhelpful thoughts and explore ways to challenge them, transforming them into more positive and realistic ideas.

Instructions:

1. Think of a Worry:
   Take a moment to think of one small worry or concern that has been on your mind recently. It might be something like a test coming up, feeling unsure about talking in class, or even a disagreement with a friend.
   
   
   

2. Identify the Negative Thought:
   Write down the exact thought that pops into your mind when you think about this worry. For example: "I’m not good enough," or "I will fail."
   
   
   

3. Explore Your Feelings:
   Next, jot down any feelings that come along with this thought. Do you feel anxious? Sad? Scared? Describe these feelings here:
   
   
   
   
   
   

4. Challenge the Thought:
   Now, ask yourself: "Is this thought really true?" Think about evidence that might contradict this worry. Write down at least one reason why this thought might not be entirely correct. For example, if you think, "I’m not good enough," remind yourself of a time you succeeded or did something well.
   
   
   

5. Create a Positive Alternative:
   Finally, think of a more positive or realistic thought to replace the negative one. Write this new thought below. For example: "I have strengths and I can improve with practice."
   
   
   
   
   
   

Reflect:

• How did it feel to challenge your negative thought?
  Write your reflections here:
  
  
  
  
  
  

Remember, the goal of this activity is to build your skills in identifying and changing unhelpful thoughts. Over time, this can help you feel more in control and less anxious!

Great job taking this step toward managing your worries!

Mindfulness Exercise

This exercise is designed to help you start the session with a calm and focused mind. Follow these simple steps to practice mindfulness:

1. Get Comfortable: Sit in a comfortable position and close your eyes if you feel safe doing so.
   
   
   
2. Focus on Your Breath: Take a slow, deep breath in through your nose, filling your belly with air. Hold it for a moment, then slowly exhale through your mouth.
   
   
   
3. Count Your Breaths: As you breathe, silently count each breath. For example, count to 4 as you breathe in, hold for 4, and breathe out for 4. Repeat this at your own pace.
   
   
   
4. Notice Your Thoughts: If your mind wanders, gently bring it back to your breath. It’s okay if thoughts come up; just observe them without judgment and let them pass.
   
   
   
5. Continue for a Minute: Keep focusing on your breathing for about one minute, allowing yourself to settle and relax.
   
   
   

When you're ready, slowly open your eyes and notice how you feel. This calm state of mind can help you concentrate better throughout the session.

Take a moment to reflect on your experience after the exercise:

Relaxation Technique

This cool-down activity is designed to help you wind down and consolidate the calming techniques learned during the session. Follow these steps to relax and reflect:

1. Get Comfortable: Sit or lie down in a quiet, comfortable space. Close your eyes if you feel comfortable doing so.
   
   
   

2. Deep Breathing: Take a slow, deep breath in through your nose, hold for a few seconds, and then slowly exhale through your mouth. Repeat this process several times until you feel more relaxed.
   
   
   

3. Progressive Muscle Relaxation: Starting from your feet, tense and then relax each muscle group one at a time. Work your way up through your legs, stomach, arms, and face.
   
   
   

4. Reflect: As you continue to breathe slowly, think about one positive thing you experienced today or one new skill you learned about managing anxiety. Let that thought bring you calm and confidence.
   
   
   

5. Quiet Moment: Allow yourself a few minutes in silence to embrace this sense of calm. Focus on your breathing and feel the relaxation spreading through your body.
   
   
   

Take a moment to reflect on how these techniques made you feel:

Great job today! Remember, these techniques are tools you can use anytime you feel anxious.

Core Beliefs Exploration

This activity is designed to help you explore your core beliefs—those deep-seated ideas about yourself and the world that influence your feelings and actions. Understanding these beliefs can be a powerful tool as you learn how to recognize and challenge negative thoughts, a key part of Cognitive Behavioral Therapy (CBT).

Instructions:

1. Think About Your Beliefs:
   Take a few minutes to think about the messages you have received about yourself from friends, family, or teachers. These might be things you believe about who you are or how the world works.
   
   
   

2. Write Down Your Core Beliefs:
   List a few core beliefs you think are very important in shaping how you see yourself. For example, you might write something like "I am smart," "I am kind," or even challenges like "I sometimes feel like I’m not good enough."
   
   
   

3. Reflect on Their Impact:
   For each belief you list, write down how it makes you feel and how it might affect your actions. Do you feel more confident, or do you sometimes feel held back by negative beliefs?
   
   
   

4. Challenge Unhelpful Beliefs:
   If you notice a belief that makes you feel bad or limits your actions (e.g., "I can’t do anything right"), try to think of a time when that belief wasn't true. Write down a positive memory or success that contradicts that belief.
   
   
   

5. Create a Positive Affirmation:
   Choose one unhelpful belief and create a positive affirmation to challenge it. For example, if the belief is "I’m not good enough," your positive affirmation might be, "I am capable and I improve every day." Write this affirmation down and practice saying it to yourself.
   
   
   

Reflect:

• How did it feel to examine these beliefs?
  Write your reflections here:
  
  
  
  
  
  

• What is one new positive thought you can remember when you feel anxious?
  Write your thoughts here:
  
  
  
  
  
  

Great work exploring your core beliefs! This activity is an essential part of learning how your thoughts affect your feelings and behavior—and it gives you the opportunity to change unhelpful beliefs into more supportive ones.

CBT Triangle and Psychoeducation

This activity is designed to help you understand the connection between your thoughts, feelings, and behaviors using the CBT Triangle. The CBT Triangle shows how these three elements are linked and how changing one can affect the others.

What is the CBT Triangle?

The CBT Triangle is a visual tool that demonstrates the relationship between:

• Thoughts: What you say to yourself or think about a situation.
• Feelings: The emotions you experience as a result of your thoughts.
• Behaviors: How you act based on your feelings and thoughts.

Imagine it as a triangle where each side affects the others.

Instructions:

1. Draw the Triangle:
   On a piece of paper, draw a large triangle. Label one point "Thoughts," the second point "Feelings," and the third point "Behaviors."
   
   
   

2. Reflect on a Recent Situation:
   Think about a time when you felt upset or anxious. Write down the negative thought you had during that event at the "Thoughts" point.
   
   
   

3. Identify the Feeling:
   Write down the emotion you experienced (such as sadness, fear, or anger) at the "Feelings" point.
   
   
   

4. Note the Behavior:
   Write down how you acted in response to your thought and feeling at the "Behaviors" point. For example, did you avoid a situation or react in a certain way?
   
   
   

5. Psychoeducation Discussion:
   Discuss or write a few sentences about how changing your thought might change how you feel and act. Consider a more balanced or positive thought and imagine how that could lead to a different feeling and behavior.
   
   
   

Reflect:

• How did it feel to see your thoughts, feelings, and behaviors connected?
  Write your reflections here:
  
  
  
  
  
  

• What is one small change you could make in your thoughts that might lead to a more positive outcome in your feelings or actions?
  Write your thoughts here:
  
  
  
  
  
  

Great job exploring the CBT Triangle! This tool can help you see how your mind works and give you ideas on ways to change negative patterns.