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Anxiety Resilience Toolbox

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Anxiety Resilience Toolbox

Everyone feels worried sometimes. Resilience does not mean never feeling anxious; it means finding ways to cope and getting support when you need it. You do not need to share private experiences. For written answers, you may use an example or write about a made-up situation.

Notice and understand

Read each question carefully. Anxiety can show up in thoughts, feelings, and body sensations.

1.Which statement best describes resilience when someone feels anxious?

Never feeling worried or upset
Finding ways to cope, recover, and seek help when things are hard
Handling every problem alone
Avoiding anything that feels challenging

2.A student notices a fast heartbeat, tense shoulders, and a mind that keeps returning to a worry. Which two statements are accurate?

These can be signs of anxiety, and they do not mean the student has done anything wrong.
These signs prove the student is in danger.
Anxiety can affect both the body and thoughts.
The student should hide the feelings from everyone.

3.True or false: Feeling anxious sometimes is a common human response, and asking for help can be a resilient choice.

TrueFalse

4.Choose two helpful ways to respond when a worry starts to grow.

Slow your breathing and notice what is happening around you.
Tell yourself that one difficult moment decides your whole future.
Talk with a trusted adult or supportive person.
Keep the worry secret even if it is affecting daily life.

Try the tools

A strategy may help a little, and different tools work for different people. Practise choosing a tool that fits the moment.

5.Before a presentation, Maia feels nervous and is breathing quickly. Write one simple breathing or grounding step Maia could try, and explain how it might help.

6.A friend says, “If I get one answer wrong, everyone will think I’m hopeless.” Rewrite this as kinder, more realistic self-talk that still recognises the worry.

7.Match each situation to a tool that could be a useful first step.

Your thoughts are racing before a test.
You feel overwhelmed by noise during a break.
A worry keeps returning and is affecting sleep.

Move to a calmer place if possible and use a grounding technique.
Tell a trusted adult and work out what support is available.
Break revision into small steps and ask a teacher or trusted adult for help.

8.Write a short, supportive reply to this message: “I’ve been worrying most days, and it’s getting hard to concentrate. I don’t know what to do.” Include one kind response and one practical next step.

Draw or write four tools you might want to remember. Include at least one calming action, one helpful thought, one person or support option, and one enjoyable activity. You can use made-up examples instead of personal details.

9.When worry is frequent, intense, or getting in the way of everyday life, what is a sensible next step? Name one kind of support a young person in Aotearoa New Zealand could approach.