Lesson Plan
How Anxiety Tricks You Into Staying Anxious
Students will be able to identify and map out the four stages of the anxiety cycle (trigger, anxious thoughts, avoidance, relief).
Understanding the anxiety cycle empowers students to recognize patterns in their own anxiety and develop healthier coping mechanisms, leading to greater emotional well-being.
Audience
8th Grade Students
Time
45 minutes
Approach
Direct instruction, interactive activities, and guided reflection.
Materials
Breaking the Cycle Slide Deck, "The Anxiety Cycle" Graphic Organizer, and "Break the Cycle" Scenario Cards
Prep
Prepare Materials
15 minutes
- Review the Breaking the Cycle Slide Deck to familiarize yourself with the content and flow.
- Print enough copies of "The Anxiety Cycle" Graphic Organizer for each student.
- Cut out and prepare the "Break the Cycle" Scenario Cards for group activity.
- Ensure projector and computer are working properly for the slide deck presentation.
- Review all generated materials as needed.
Step 1
Warm-Up & Review (5 minutes)
5 minutes
- Begin by asking students: "What comes to mind when you hear the word 'anxiety'?"
* Briefly review core anxiety concepts discussed in previous lessons (e.g., normal vs. clinical anxiety, common physical sensations).
* Transition by saying: "Today, we're going to explore how anxiety can sometimes trick us into staying anxious, even when we want to feel better."
Step 2
Introducing the Anxiety Cycle (15 minutes)
15 minutes
- Use the Breaking the Cycle Slide Deck to introduce the four stages of the anxiety cycle: Trigger, Anxious Thoughts, Avoidance, and Temporary Relief.
* Go through each stage, providing clear definitions and simple examples.
* Emphasize the concept of avoidance and how it provides temporary relief but reinforces the anxiety in the long run.
* Facilitate a short Q&A to check for understanding.
Step 3
Case Study Analysis & Graphic Organizer (15 minutes)
15 minutes
- Distribute "The Anxiety Cycle" Graphic Organizer to each student.
* Present a simple, relatable case study (e.g., a student who avoids public speaking due to anxiety).
* Guide students through mapping the case study onto the graphic organizer, identifying the trigger, anxious thoughts, avoidance behavior, and temporary relief.
* Encourage students to work individually or in pairs to fill out their graphic organizers.
Step 4
Break the Cycle Scenario Activity (8 minutes)
8 minutes
- Divide students into small groups.
* Hand out "Break the Cycle" Scenario Cards to each group.
* Instruct groups to discuss their scenario and identify how the anxiety cycle is playing out. Then, challenge them to brainstorm one or two ways the individual in the scenario could attempt to
Step 5
Warm Up
5 minutes
What's Your Anxiety Trigger?
Think about a time you felt really anxious. What was happening right before you started to feel anxious? What set it off?
Share your thoughts (without sharing specific personal details, if you prefer to keep it general!) with a partner. If you don't want to share a personal experience, you can invent one.
Step 6
Cool Down
2 minutes
One Big Idea
What is the most important idea or strategy you learned about the anxiety cycle today that you can use in your own life?
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Slide Deck
Welcome Back: Let's Talk Anxiety!
What do you already know about anxiety?
- How does it feel?
- Why do we experience it?
- Is all anxiety "bad"?
Welcome students and start with a quick check-in. Ask them what comes to mind when they hear 'anxiety'. Connect it to previous lessons.
The Anxiety Trap
Sometimes, our brains try to protect us, but they can get stuck in a loop.
Today, we'll uncover a common pattern called the Anxiety Cycle.
Introduce the idea that anxiety can be a tricky cycle. Explain that today's lesson will break down how it works so they can understand it better.
Stage 1: The Trigger
What sets off your anxiety?
- A specific situation (e.g., public speaking, taking a test)
- A thought or memory
- A physical sensation
It's the spark that starts the anxiety fire.
Explain the first stage: Trigger. Give examples of common triggers (social situations, tests, certain places). Ask students to think of a general trigger without sharing specific details.
Stage 2: Anxious Thoughts
Once triggered, your brain starts racing:
- "What if I mess up?"
- "Everyone will laugh at me."
- "I can't handle this."
These thoughts make the anxiety grow stronger.
Move to anxious thoughts. Explain that these are often 'what if' scenarios, worst-case predictions, or self-critical thoughts. Emphasize that these are just thoughts, not always facts.
Stage 3: Avoidance
To escape anxious feelings, we often avoid the trigger:
- Staying home instead of going to a social event.
- Procrastinating on a challenging assignment.
- Making excuses to get out of something difficult.
It's our brain's way of trying to keep us 'safe'.
This is the crucial stage: Avoidance. Explain that we often try to escape uncomfortable feelings. Give examples like not going to a party, faking sickness to miss a test, or not speaking up.
Stage 4: Temporary Relief & Reinforcement
When you avoid, you feel better... for a little while.
- "Phew, that was close!"
BUT, this relief teaches your brain that avoiding was the right thing to do. So, next time, your brain will tell you to avoid again! This strengthens the cycle.
Explain temporary relief. When we avoid, we feel better for a moment. This feels good, so our brain learns that avoidance 'worked'. This reinforces the cycle. Highlight that it's temporary and doesn't solve the underlying anxiety.
The Vicious Cycle
Trigger → Anxious Thoughts → Avoidance → Temporary Relief → Stronger Anxiety Next Time!
Avoidance prevents us from facing our fears and learning that we can cope.
Summarize the cycle with an animation or a clear diagram on the slide (if possible, otherwise just review verbally). Explain that the avoidance prevents us from learning that the feared situation might not be so bad.
Breaking Free!
The good news? Once you understand the cycle, you can learn to break it!
It's about teaching your brain new ways to respond to anxiety.
Let's practice!
Introduce the idea of breaking the cycle. Explain that understanding it is the first step. The upcoming activity will help them practice identifying and challenging the cycle.
Worksheet
The Anxiety Cycle: Your Personal Map
Instructions: Think about a time you felt anxious (you can use a general situation or invent one if you prefer not to share personal details). Use the boxes below to map out the four stages of the anxiety cycle for that situation.
1. The Trigger
What was the event, thought, or sensation that started your anxiety? (What set it off?)
2. Anxious Thoughts
What were the worries, fears, or negative predictions that went through your mind after the trigger? (What did your brain tell you?)
3. Avoidance
What did you do (or not do) to try and escape or prevent the anxious feelings? (How did you try to stay 'safe'?)
4. Temporary Relief & Reinforcement
How did you feel immediately after avoiding the situation? (Did you feel better for a short time?)
Reflect: How do you think this cycle might make your anxiety stronger over time?
Activity
Break the Cycle: Scenario Cards
Instructions: In your groups, read each scenario. For each scenario:
- Identify the Trigger, Anxious Thoughts, Avoidance, and Temporary Relief that the person in the scenario is experiencing.
- Brainstorm one or two ways the person could try to break the cycle by facing the trigger in a small, manageable way, or by challenging their anxious thoughts.
Scenario 1: The Group Presentation
Sarah was assigned to a group project that requires a presentation in front of the class. She starts thinking, "I'm going to freeze up, my voice will shake, and everyone will think I'm stupid." The day before the presentation, she pretends to be sick so she doesn't have to come to school. She feels a huge wave of relief that day, but when she returns to school, she feels even more anxious about the rescheduled presentation.
Trigger:
Anxious Thoughts:
Avoidance:
Temporary Relief:
Ways to Break the Cycle:
Scenario 2: The Social Gathering
Mark received an invitation to a classmate's birthday party. He really wants to go, but immediately starts worrying, "What if I don't know anyone? What if I say something awkward? Everyone will think I'm weird." On the day of the party, he tells his parents he has too much homework to do and can't go. He feels calm and relaxed staying home, but then feels sad and lonely later that evening, wishing he had gone.
Trigger:
Anxious Thoughts:
Avoidance:
Temporary Relief:
Ways to Break the Cycle: