Anxiety Trigger Worksheet

Instructions:

Think about times at school when you felt anxious. For each situation, write what happened and describe what you felt or noticed in your body and mind.


Example:

Situation: Pop quiz in math class

Response: Fast heartbeat, sweaty palms, butterflies in my stomach, and I thought “I can’t do this.”

Your Turn

1. Situation:
   
   
   
   Physical & Emotional Response:
   
   
   
   
   
   

2. Situation:
   
   
   
   Physical & Emotional Response:
   
   
   
   
   
   

3. Situation:
   
   
   
   Physical & Emotional Response:
   
   
   
   
   
   

4. Situation:
   
   
   
   Physical & Emotional Response:
   
   
   
   
   
   

Reflect on these responses this week and be ready to share one new trigger in our next session!

Emotion Reflection Cards

Instructions for Use:

• Shuffle the cards and let each student pick one.
• Read the word and look at the icon together.
• Answer the prompt on the card in your head or share with the group.

Cards

1. Nervous 😰
   Prompt: Describe a time you felt nervous at school. Where did you feel it in your body?
   
   
   
   

2. Overwhelmed 😵
   Prompt: What made you feel overwhelmed today? What thoughts went through your mind?
   
   
   
   

3. Worried 😟
   Prompt: When do you usually start to worry about school work? How does it affect your breathing?
   
   
   
   

4. Tense 😬
   Prompt: Notice any tightness in your muscles right now. Where is it strongest?
   
   
   
   

5. Panicked 😱
   Prompt: Think of a moment you felt panicked before a test or presentation. What helped calm you down afterward?
   
   
   
   

6. Calm 😊
   Prompt: Recall a time at school when you felt calm. What was happening around you?
   
   
   
   

7. Focused 🎯
   Prompt: What helps you stay focused during class? Describe one strategy you use.
   
   
   
   

8. Ready 💪
   Prompt: What do you do to get yourself ready for a challenging task? How does it change how you feel?
   
   
   
   

Positive Self-Talk Worksheet

Instructions:

Use the steps below to create your own positive self-talk phrases for situations that make you feel anxious. You can refer back to the Coping Strategies Overview Slide for examples.

1. Identify a Situation

Situation/Trigger:

Negative Thought You Might Have:

Your Positive Self-Talk Phrase:

When Will You Use This Phrase?

2. Identify a Second Situation

Situation/Trigger:

Negative Thought You Might Have:

Your Positive Self-Talk Phrase:

When Will You Use This Phrase?

3. Identify a Third Situation

Situation/Trigger:

Negative Thought You Might Have:

Your Positive Self-Talk Phrase:

When Will You Use This Phrase?

Reflection

1. Which self-talk phrase felt most helpful when you wrote it? Why?
   
   
   
   
   
   
2. How will you remind yourself to use these phrases when you need them?
   
   
   
   
   
   

Keep this worksheet in your binder or locker and practice these phrases out loud each day to build your confidence and calm skills.

Scenario Role-Play Cards

Instructions for Use:

• Shuffle the cards and place them face down.
• In small groups, each student draws a card.
• Read the scenario aloud and decide which strategy to use (deep breathing or positive self-talk).
• Role-play the situation, demonstrating the chosen coping strategy.
• Rotate roles so each student practices as the “student in the scenario.”

Cards

1. Pop Quiz Surprise

You just found out there’s a pop quiz in math class. You can feel your heart racing.
Prompt: Take three rounds of 4-4-4 breathing together before you begin.

2. Group Presentation

You’re about to present a project with two classmates. You worry about forgetting your lines.
Prompt: Use a positive self-talk phrase and say it aloud before starting (e.g., “I can handle this presentation”).

3. Crowded Hallway

The bell rings, and you’re in a packed hallway rushing to your next class. You feel tense and overwhelmed.
Prompt: Pause for a moment, take two deep breaths, and notice the difference.

4. New Social Situation

You’re at lunch and a new student sits near you. You want to say hello but feel shy.
Prompt: Use a self-talk phrase like “It’s okay to be friendly” and then role-play saying hi.

5. Teacher Conference

Your teacher asks to talk with you after class about a missing assignment. You feel worried about what they’ll say.
Prompt: Practice deep breathing, then use positive self-talk: “I will explain what happened clearly.”

6. Answering a Question in Class

Your teacher calls on you unexpectedly to answer a question. You freeze and your mind goes blank.
Prompt: Inhale for 4 seconds, hold, exhale for 4, and think “I know this” before responding.

7. Group Work Critique

Your group asks for feedback on your ideas, and you fear they might criticize you.
Prompt: Use self-talk: “Feedback helps me grow,” then role-play listening and responding calmly.

8. After-School Activity Tryout

You sign up for a club tryout and feel butterflies in your stomach as you approach the coach.
Prompt: Pause to take two 4-4-4 breathing cycles and tell yourself, “I am prepared and ready.”

Rotate through as many cards as time allows, practicing both deep breathing and positive self-talk in each scenario.

Peer Feedback Checklist

Instructions:

Use this checklist to give helpful, constructive feedback on your partner’s Anxiety Management Plan. For each item, check yes if it’s clear or complete, and write comments or suggestions to improve.

1. Clarity of Triggers

   • Triggers are specific and clearly described.
   • Comments/Notes:
     
     
     
     

2. Relevance of Strategies

   • Coping strategies chosen match the identified triggers.
   • Comments/Notes:
     
     
     
     

3. Actionable Steps

   • There are clear, step-by-step actions for each trigger.
   • Comments/Notes:
     
     
     
     

4. Support & Signals

   • Support persons or signals are appropriate and realistic.
   • Comments/Notes:
     
     
     
     

5. Positivity & Encouragement

   • Feedback is respectful, supportive, and encouraging.
   • Comments/Notes:
     
     
     
     

6. Overall Suggestions

   • Additional ideas or questions for improvement:
     
     
     
     
     
     

Positive Highlights:

• Share one or two things you really like about this plan:
  
  
  
  

Keep this checklist handy while discussing with your partner. Use it to refine and strengthen each other’s personalized anxiety management plans!

Deep Breathing Handout

Instructions:

Use the 4-4-4 breathing technique to calm your body. Follow each step below:

1. Find a Comfortable Position
   • Sit or stand tall with a straight back.
   • Place one hand on your chest and one on your belly.
   
   
2. Inhale Slowly (4 seconds)
   • Breathe in through your nose for 4 seconds.
   • Feel your belly push out under your hand.
   
   
3. Hold Your Breath (4 seconds)
   • Gently hold for 4 seconds.
   
   
4. Exhale Slowly (4 seconds)
   • Breathe out through your mouth for 4 seconds.
   • Notice your belly fall back under your hand.
   
   
5. Repeat 3 Times
   • Complete at least three full cycles, focusing on each phase.

Breathing Diagram

Draw the path of your breath below: a rising line for inhale, a flat line for hold, and a falling line for exhale.

Reflection

1. How did you feel before the breathing exercise?
   
   
   
   
   
   
   
2. How did your body feel after completing three cycles?
   
   
   
   
   
   
   
3. What differences did you notice in your thoughts or emotions?
   
   
   
   
   
   
   
4. When could you use this breathing technique at school?
   
   
   
   
   
   
   

Keep this handout close and practice daily to build your calm skills!

Coping Skills Checklist

Instructions:

For each coping skill below:

1. Check if you’ve Tried It before.
2. Describe When & How It Helped (or why you think it could help).
   
   
   
3. Check Include in My Plan if you want to add it to your Anxiety Management Plan.
   
   

Reflection Questions

1. Which skill felt most helpful to you when you tried it? Why?
   
   
   
   
   
   
2. Is there a new skill here you’d like to try? When will you try it?
   
   
   
   
   
   

Keep this checklist with your plan. Use it to choose and refine the strategies that work best for you!

Progressive Muscle Relaxation Handout

Instructions:

Use Progressive Muscle Relaxation (PMR) to notice and release tension throughout your body. Follow each step below:

1. Feet and Toes

• Tense: Curl your toes and squeeze your feet tight for 5 seconds.


• Release: Let your feet go limp and notice the difference for 10 seconds.

2. Calves and Shins

• Tense: Flex your feet so toes point toward you and tighten your calves for 5 seconds.


• Release: Let your legs relax and feel the tension melt away for 10 seconds.

3. Thighs and Hips

• Tense: Press your knees together and tighten your thigh muscles for 5 seconds.


• Release: Allow your legs to flop softly and notice the release for 10 seconds.

4. Abdomen and Chest

• Tense: Draw in or push out your belly and tighten chest muscles for 5 seconds.


• Release: Breathe normally and feel your torso soften for 10 seconds.

5. Hands and Arms

• Tense: Make fists and bend elbows, tightening arms and hands for 5 seconds.


• Release: Let your arms and hands drop and relax fully for 10 seconds.

6. Shoulders and Neck

• Tense: Shrug your shoulders up toward your ears and tighten your neck for 5 seconds.


• Release: Drop your shoulders and let your neck loosen for 10 seconds.

7. Face and Jaw

• Tense: Scrunch your face, clench your jaw, and raise your eyebrows for 5 seconds.


• Release: Relax your facial muscles and feel the softness for 10 seconds.

Reflection Questions

1. How did your body feel before starting PMR?
   
   
   
   
   
   
   
2. What differences did you notice while tensing each muscle group?
   
   
   
   
   
   
   
3. How did your body feel after each release?
   
   
   
   
   
   
   
4. Which muscle group felt most relaxed to you? Why?
   
   
   
   
   
   
   
5. When and where at school could you use PMR? Describe a situation:
   
   
   
   
   
   
   

Keep this handout in your binder or locker. Practice PMR whenever you notice stress or tension to help yourself calm and refocus!

Support Network Mapping Worksheet

Instructions:

1. Draw a small circle in the center and write Your Name inside it.
2. Around your circle, draw one ring (inner circle) and label it Close Supports.
3. Draw a second ring around the first and label it Additional Supports.
4. In Close Supports, list 3–5 people or resources you trust most (e.g., friend, teacher, counselor).
5. In Additional Supports, list other people or safe places you could turn to if you need help or a break (e.g., school nurse, library, sibling).
6. Use colored pencils, stickers, or doodles to decorate and make this map personal.

My Support Network Map

(Draw here)

Reflection Questions

1. Which support person or place feels most helpful to you? Why?
   
   
   
   
   
   
   
2. How will you remind yourself to reach out to someone on your map when you feel anxious?
   
   
   
   
   
   
   
3. Describe a situation at school when you might use this support network.
   
   
   
   
   
   
   
4. Is there anyone else you’d like to add to your map after today? Who and why?
   
   
   
   
   
   
   

Keep this worksheet in your binder or locker. Review and update it whenever you discover a new support or safe space!