LETS CHAT TUTORIAL SERIES ANXIETY Level 3 Post16

LET’S CHAT TUTORIAL SERIES ANXIETY (Level 3 Post-16 learners)

TUTOR NOTES This session is planned to be utilised with your learners as you wish, you may add, change or omit activities or resources. Some activities may involve preparation before the session, such as setting up a Microsoft Form or a Mentimeter however there will be minimum preparation time.

This session Expectations Respect and confidentiality Contribution What we will learn today: We will look at what Anxiety is and how it affects us We will examine what makes us anxious We will also examine signs that we are anxious Consider and share ways to prevent anxiety Develop strategies for a healthier and happier you Challenge your thinking and evaluate content

Did you know? Breathing OUT for longer than you breathe IN reduces your levels of stress and anxiety

Quick Anxiety Activity Spend 1 minute using this breathing method before we get going: v Breathe in for 7 seconds v Breathe out for 11 seconds

Starter Activity NAGARAM! (Anagram!) Rearrange the letters below to reveal the words all associated with anxiety! • axusino • zizdy • rafe • capni • ashtrebles CLUES: • • • Begins with ‘A’ Ends in ‘Y’ Begins with ‘F’ Begins with ‘P’ Ends in ‘SS’ ANSWERS: • • • ANXIOUS DIZZY FEAR PANIC BREATHLESS

How are you today? 1 2 7 6 11 16 3 12 17 8 13 18 4 9 5 10 14 15 19 20 • Which cartoon person represents how you feel today? Pop your number in the chat • If you feel comfortable, please could you either share in the chat or verbally why you have chosen this number.

How are you lately? Hands up if you have felt anxious at least once in the last week? Now pop your hands down Next Hands up if you think your anxiety has been made worse by the pandemic? Why?

Anxiety Explained

What causes anxiety? In the chat, write one thing that may cause somebody anxiety and WHY. Anxiety and the facts. Click on the link to the MS Form about Anxiety and answer the true or false questions. Your response. Write TWO sentences in the chat about something that surprised you and why from the true or false questions.

What is Anxiety? • What we feel when we are worried, tense, nervous or afraid • Natural human response when we feel or perceive we are under threat • It can be experienced through our thoughts such as worry and scenario playing • It can be experienced through our feelings such as fear and panic • It can be experienced through physical sensations such as heart palpitations, panic attacks, dizziness, breathless and more • Over a period of time, constant anxiety can lead to feeling of physical, mental and emotional exhaustion as well as contribute towards a disorder or other mental health problem such as depression. Mind. Org

What makes you anxious? • Make a list of the things that cause you to be anxious • On the Mentimeter, share 3 of these (no one will be able to see which response is yours!) • Then, share 3 ways you can identify when you are anxious

A little more about Anxiety

• • • Palpitations Tight chest Nausea, vomiting Dizziness & Headaches Hyperventilation Muscle tension Trembling Urge to go to the toilet Tingling sensation Restlessness Dry mouth Sweating Hot/Cold flushes • • • Feeling hyper-sensitised Easily startled Easily irritated Sense of impending doom Feeling that the world is moving too quickly/slowly Feeling detached from yourself or reality Feeling very exposed and paranoid Feeling out of control Intrusive negative thoughts • PANIC ATTACKS • • PSHYCOLOGICAL PHYSICAL Characteristics of Anxiety • • • The body’s fight or flight mechanism equips us to fight off or run from danger The fight or flight mechanism can get out of control when faced with dangers that: • Cannot be physically fought off • Cannot be escaped from This can lead to panic attacks These are an intense extension of the feelings of anxiety

Ways to prevent anxiety ACTIVITY 10 mins Write down: § All of the breathing techniques you can find (including 7/11) § Your preferred physical activities (list 3)

Long-term Anxiety Support ACTIVITY 15 mins Create a plan/calendar template for your wellbeing (either hand-drawn, in your phone or computer) that represents your week so you can edit/add to it Add in: ü ü ü ü College & Work Sleep ‘Down-time’ Exercising/physical activity Eating (add in meal options that are healthy!) Hobby time (such as drawing, team sports, gaming, crafts etc) Socialising time (such as phone calls, video chats, texting walks etc)

Vulnerability & Anxiety

Vulnerability as a strength In the chat, describe how vulnerability is a STRENGTH Vulnerability and YOU Spend 2 minutes considering how and when you could be more vulnerable.

Vulnerability and YOU Spend 2 minutes considering how and when you could be more vulnerable. Calm: guided meditations and sleep stories to ease stress and improve sleep Colorfy: adult digital colouring book to pour your attention in to Breathe 2 Relax: portable stress management tool to support breathing Dare: face your anxiety with guided ways to sit comfortably with it rather than avoiding it

THANK YOU For further information on this topic including a webinar led by specialist wellbeing practitioners, please visit the Talking Health series on the Let’s Chat website. Let’s Chat Talking Health webinar series