What is worry?

Learning Objectives:
1. I feel more comfortable talking about anxiety and what it is
2. I can differentiate between the signs to look out for in a friend and the symptoms I may experience
when anxious
3. I can evaluate the various methods of managing anxiety, and practice at least one coping technique that
will help myself, or a friend
4. I know where to get reliable, accurate and appropriate support
Worries are unpleasant thoughts that you cant get out of your head. Theyre like annoying bugs that keep
buzzing around and wont leave you alone.
Its normal to have worrieseveryone has them from time to time. Its only a problem when your worries
get in the way of other parts of your life, or if they make you unhappy. What do you worry about? Circle at
least three of your worries from the lists below:

When you worry, your body goes through a number of changes. These changes can be uncomfortable, and
for some people theyre scary. Circle each of the worry symptoms that youve experienced, and add three
more in the hexagons below:

KCL Open Minds Workshop - Anxiety

The good news about worry is that it cant hurt you. Worrying might be uncomfortable, but you can learn
to control it with a little practice. Is there anything you already do that helps you control your worry?
To control my worry, I
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Managing Anxiety
Your friend is feeling very anxious and worried. Write down what you would say to your friend below:
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Relaxation Techniques
When a person is confronted with anxiety, their body undergoes several changes and enters a special state
called the fight-or-flight response. The body prepares to either fight or flee the perceived danger.
During the fight-or-flight response its common to experience a blank mind, increased heart rate,
sweating, tense muscles, and more. Unfortunately, these bodily responses do little good when it comes to
protecting us from modern sources of anxiety.
Using a variety of skills, you can end the fight-or-flight response before the symptoms become too
extreme. These skills will require practice to work effectively, so dont wait until the last minute to try
them out!
Draw a Spider Diagram in the space below, to help you remember the many ways you can manage
anxiety and stress.

KCL Open Minds Workshop - Anxiety

Deep Breathing
Its natural to take long, deep breaths, when relaxed. However, during the fight-or-flight response,
breathing becomes rapid and shallow. Deep breathing reverses that, and sends messages to the brain to
begin calming the body. Practice will make your body respond more efficiently to deep breathing in the
future.

step 1

Breathe in slowly. Count in your head and make sure the

inward breath lasts at least 5 seconds.
Pay attention to the feeling of the air filling your lungs.

step 2

Hold your breath for 5 to 10 seconds (again, keep count).

You dont want to feel uncomfortable, but it should last
quite a bit longer than an ordinary breath.

step 3

Breathe out very slowly for 5 to 10 seconds (count!).

Pretend like youre breathing through a straw to slow
yourself down. Try using a real straw to practice.

Repeat the breathing process until you feel calm.

Where can I get more information and help?

Samaritans
Telephone: 116 123 (24 hours a day, free to call)
Email: jo@samaritans.org
Website: www.samaritans.org
Mind Infoline
Telephone: 0300 123 3393 (9am-6pm Monday to Friday)
Email: info@mind.org.uk
Web site: www.mind.org.uk/help/advice_lines
ChildLine
Telephone: 0800 1111
Email: http://www.childline.org.uk/Talk/Pages/Email.aspx
Website: www.childline.org.uk

More information:
http://www.time-to-change.org.uk/

KCL Open Minds Workshop - Anxiety

Homework:
Mandalas are traditionally used in many eastern spiritual traditions as a tool to aid meditation. In western
culture, counsellors often provide mandalas as a form of stress relief. Colour in the Mandala pattern below
after a stressful day at school!

KCL Open Minds Workshop - Anxiety