LETS CHAT TUTORIAL SERIES 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 ID: 1045488
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1. ANXIETY (Level 3 Post-16 learners)LET’S CHAT TUTORIAL SERIES
2. TUTOR NOTESThis 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.
3. This session
4. Breathing OUT for longer than you breathe IN reduces your levels of stress and anxietyDid you know?
5. Spend 1 minute using this breathing method before we get going:Breathe in for 7 secondsBreathe out for 11 secondsQuick AnxietyActivity
6. Starter ActivityNAGARAM! (Anagram!)Rearrange the letters below to reveal the words all associated with anxiety!axusinozizdyrafecapniashtreblesCLUES:Begins with ‘A’Ends in ‘Y’Begins with ‘F’Begins with ‘P’Ends in ‘SS’ANSWERS:ANXIOUSDIZZYFEARPANICBREATHLESS
7. 1234567891011121314151617181920How are you today?Which cartoon person represents how you feel today? Pop your number in the chatIf you feel comfortable, please could you either share in the chat or verbally why you have chosen this number.
8. Hands up if you have felt anxious at least once in the last week? Now pop your hands downNextHands up if you think your anxiety has been made worse by the pandemic? Why?How are you lately?
9. Anxiety Explained
10. 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.
11. What is Anxiety? What we feel when we are worried, tense, nervous or afraidNatural 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 panicIt can be experienced through physical sensations such as heart palpitations, panic attacks, dizziness, breathless and moreOver 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
12. What makes you anxious?Make a list of the things that cause you to be anxiousOn 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
13. A little more about Anxiety
14. Characteristics of AnxietyPHYSICALPalpitationsTight chestNausea, vomitingDizziness & HeadachesHyperventilationMuscle tensionTremblingUrge to go to the toiletTingling sensationRestlessnessDry mouthSweatingHot/Cold flushesPSHYCOLOGICALFeeling hyper-sensitised Easily startledEasily irritatedSense of impending doomFeeling that the world is moving too quickly/slowlyFeeling detached from yourself or realityFeeling very exposed and paranoidFeeling out of controlIntrusive negative thoughtsPANIC ATTACKSThe body’s fight or flight mechanism equips us to fight off or run from dangerThe fight or flight mechanism can get out of control when faced with dangers that:Cannot be physically fought offCannot be escaped fromThis can lead to panic attacksThese are an intense extension of the feelings of anxiety
15. Ways to prevent anxietyACTIVITY 10minsWrite down:All of the breathing techniques you can find (including 7/11)Your preferred physical activities (list 3)
16. Long-term Anxiety SupportACTIVITY 15 minsCreate 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:College & WorkSleep‘Down-time’Exercising/physical activityEating (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)
17. Vulnerability & Anxiety
18. Vulnerability as a strengthIn the chat, describe how vulnerability is a STRENGTHVulnerability and YOUSpend 2 minutes considering how and when you could be more vulnerable.Vulnerability and YOUSpend 2 minutes considering how and when you could be more vulnerable.
19. Vulnerability and YOUSpend 2 minutes considering how and when you could be more vulnerable.Calm: guided meditations and sleep stories to ease stress and improve sleepColorfy: adult digital colouring book to pour your attention in toBreathe2Relax: portable stress management tool to support breathingDare: face your anxiety with guided ways to sit comfortably with it rather than avoiding it
20. THANK YOUFor 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