Anxiety Explorer Worksheet Anxiety Explorer
Understanding Your Mind (Field Guide)
Name: ___________________________
Date: ___________________________
Anxiety = Smoke Alarm
Anxiety is a smoke alarm in your brain. It tries to keep you safe from danger.
FIGHT
"Go away!"
FLIGHT
"I must leave!"
FREEZE
"I can't move."
How does your body feel?
Fast Heartbeat
Sweaty Hands
Shaking
Hot Face / Red Face
Fast Breathing
Funny Tummy
The Avoidance Trap
AVOID IT
FEEL OKAY
ANXIETY GROWS
Avoiding feels good for a minute, but it makes the fear bigger next time.
My Story
When do you feel the smoke alarm?
I feel anxious when...
What do you usually do?
When I feel anxious, I usually...
Practice: Next time the alarm goes off, notice where you feel it in your body.
Coping Toolbox Worksheet Coping Toolbox
Quiet tools to help you feel calm.
Name: ___________________________
Date: ___________________________
Practice these tools. You can use them at school. No one will know!
1. Square Breathing
IN (4 sec) HOLD (4 sec) OUT (4 sec) HOLD (4 sec)
1
Breathe IN (count 1, 2, 3, 4)
2
HOLD your breath (count 1, 2, 3, 4)
3
Breathe OUT (count 1, 2, 3, 4)
4
HOLD your breath (count 1, 2, 3, 4)
2. Look Around (5-4-3-2-1)
5 Things I SEE: ___________________________
4 Things I FEEL: ___________________________
3 Things I HEAR: ___________________________
2 Things I SMELL: __________________________
1 Thing I TASTE: __________________________
3. Squeeze and Relax
Hands
Make a fist
Shoulders
Pull up to ears
Feet
Curl your toes
Squeeze for 5 seconds... then LET GO!
Practice one tool today. Which one do you like best? ________________
Social Courage Presentation Social Courage
Feel Brave. Act Brave.
The "Smoke Alarm"
Anxiety is like an alarm. It tries to PROTECT you.
It says:
"Be careful! People are looking at you!"
FIGHT
FLIGHT
FREEZE
Body Signals
Fast Heart
Sweaty Hands
Red Face
Do you feel these at school?
The Trap
AVOID
FEEL GOOD
Short Time
BIG FEAR
Later
Reset Tool: Square Breath
CALM
1
IN (4s)
2
HOLD (4s)
3
OUT (4s)
4
HOLD (4s)
Small Steps
We start with EASY things.
Example Step:
"Say hello to one person in the hallway."
Look OUTSIDE
Internal Focus
"Do I look weird?"
External Focus
"What color is their shirt?"
Shifting your focus lowers anxiety.
One Step Today.
Bravery is a practice. You can do it.
Social Courage Facilitation Playbook Counseling Playbook
Facilitator Guide
Topic: CBT for Social Anxiety (ELL & 30-Min Format)
30-Minute Session Flow
0-5 MIN
Check-In
Visual mood check. How is your "smoke alarm" today?
5-20 MIN
Skill Build
Use slides + Worksheet. Focus on 1 core concept.
20-30 MIN
Practice & Plan
Role-play or ladder step identification.
ELL Support Strategies
High Visual Loading
Always point to icons while explaining concepts. Use the "Smoke Alarm" and "Ladder" metaphors consistently.
Modified Definitions
Avoid jargon. Use these simplified definitions:
Anxiety: A scared feeling in your body that comes when you think you are in danger.
Avoidance: Staying away from something that makes you feel scared.
Bravery: Doing something scary even when you feel nervous.
Model then Practice
For "Social Bridge" openers, demonstrate with a puppet or another adult first. Give the student the "Social Script" directly.
Facilitation Notes
Lesson 1: Anxiety Essentials
Focus on labeling the physical symptoms. Many ELL students find it easier to identify a "Fast Heart" than to describe complex feelings.
Lesson 2: The Bravery Ladder
Common School Exposures for ELLs:
Asking for a pencil in English.
Saying "Hi" to a peer in the hallway.
Handing a paper to the teacher.
Sitting at a table with 1 other student.
Confidence is built one 10-second interaction at a time.
Bravery Ladder Worksheet Bravery Ladder
Small steps to face your fears.
Name: ___________________________
Date: ___________________________
How to Use
1
Pick a Goal (Example: "Talk to a teacher").
2
Write 5 steps. Start easy. End hard.
3
Rate the fear: 1 (Easy) to 10 (Hard).
Example Steps:
Say "Good morning" (Fear: 2)
Ask for a pencil (Fear: 4)
Ask a question (Fear: 7)
My Ladder
LVL 5
LVL 4
LVL 3
LVL 2
LVL 1
My Goal:
"Bravery is a muscle. Use it every day!"
Social Bridge Worksheet Social Bridge
How to talk to others.
Name: ___________________________
Date: ___________________________
The "Open Bridge" (Body Language)
Your body talks before you do! Check the things that show you are ready to talk:
Small Smile
Eye Contact (2 sec)
Arms Crossed
Looking at Phone
What can I say?
Compliment (Say something nice)
"I like your [shoes / backpack / shirt]!"
Question (Ask about school)
"What do you think of this [class / homework]?"
Observation (Talk about now)
"This cafeteria is very [loud / busy] today!"
Look at Them (Not You!)
When we feel anxious, we look inside (Example: "Am I red?").
Color
What color is their shirt?
Voice
Are they talking fast or slow?
Shared
One thing you both like.
"Saying hello is a small step. You can do it!"
