🧠 Understanding Anxiety

Anxiety is a _____________ human response to stress that can become overwhelming when persistent or intense.

a) _________________________________

b) _________________________________

c) _________________________________

🧘 Evidence-Based Mind-Body Strategies

Strategy 1: Mindfulness Meditation

What it is: Paying focused, non-judgmental attention to the present moment.

Simple steps:

1. Sit comfortably with your back straight

2. Close your eyes or soften your gaze

3. Focus on your breathing - notice each breath in and out

4. When your mind wanders, gently bring attention back to your breath

5. Start with 5 minutes and gradually increase

Strategy 2: Yoga

What it is: Combining breath control, meditation, and physical postures to improve mind-body connection.

Simple steps:

1. Find a quiet space with room to move

2. Start with gentle stretches and deep breathing

3. Move slowly between poses, focusing on your breath

4. Hold poses for 30 seconds to 1 minute

5. End with relaxation pose (lying flat, breathing deeply)

Strategy 3: Applied Relaxation Techniques

What it is: Techniques such as deep breathing and muscle relaxation to decrease anxiety symptoms.

Simple steps for deep breathing:

1. Place one hand on your chest, one on your stomach

2. Breathe in slowly through your nose for 4 counts

3. Hold your breath for 4 counts

4. Exhale slowly through your mouth for 6 counts

5. Repeat 5-10 times

📝 Personal Reflection & Planning

Low confidence 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 High confidence