📚 Part 1: Understanding Stress and Anxiety

1. Which statement best describes stress?

A short-term reaction to a specific challenge or demand

A long-term pattern of worrying about many things

A medical diagnosis only given by a doctor

2. Which statement best describes anxiety?

A physical illness that always has visible symptoms

Ongoing worry or fear that may persist without a clear cause

The same thing as being tired

3. Check all common signs of anxiety:

Rapid heartbeat or sweating

Trouble concentrating or racing thoughts

Feeling energetic and not needing sleep

Avoiding places or activities that cause worry

4. In one short sentence, explain a key difference between stress and anxiety:

🧭 Part 2: Scenarios — Match strategies to the situation

Match each numbered scenario (left) with the best strategy letter (right). Draw lines in the middle column.

1. You have a big assignment due tomorrow and feel overwhelmed.

2. Your chest feels tight and your mind races before a presentation.

3. You start avoiding school because you worry about being judged.

4. You feel restless and cannot sleep the night before exams.

Draw lines here →

A. Break the task into smaller steps and make a simple plan

B. Use 4-4-4 breathing (breathe in 4s, hold 4s, out 4s) and grounding

C. Talk with a trusted friend, teacher or counsellor about feelings

D. Practice relaxation (gentle stretching, warm shower) and set a bedtime routine

5. Pick one scenario above (write the number) and describe, in 3–4 lines, how you would use the matched strategy to cope:

🧰 Part 3: Create your Self‑Help Toolbox

6. List 5 calming techniques you can use right now (breathing, grounding, short walk, music, progressive muscle relaxation, etc.):

7. Identify 3 personal triggers that make you feel stressed or anxious (people, deadlines, crowds, exams, social media, etc.):

8. Choose 3 items from your toolbox that you would use first when you feel anxious. For each item, write where you'll keep it or how you'll access it (phone alarm, note in wallet, talk to friend):

Optional: Draw a small calm space or place that helps you relax (colour, sound, objects you like):

Managing Anxiety and Stress

Managing Anxiety and Stress

📚 Part 1: Understanding Stress and Anxiety

🧭 Part 2: Scenarios — Match strategies to the situation

🧰 Part 3: Create your Self‑Help Toolbox

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