Module 2: Learning How to Identify Anxiety and Receive Rewards

Sometimes, it can be easy to tell when we are feeling anxious. We may be tense or are so anxious that we end up crying. Other times, it can be hard to tell when we are worried or afraid of something.

There are three parts of an emotion: how our bodies feel, what we think, and how we act. Here are some ways to tell whether you are feeling anxious.

Our body signs can let us know when we are feeling anxious. Watch out for some of the following physical signs of anxiety:

• Blushing
• Shaky
• Fidgeting
• Heart beating fast
• Tense muscles
• Sweating
• Feels hard to breathe
• Choking feeling
• Stomachache
• Feeling too hot or too cold

Anxious thoughts can lead us to feel anxious. Usually, these thoughts are very uncomfortable and/or scary. They are usually about expecting something bad to happen.

Let's take a look at what Sally thinks when she is in situations that make her feel anxious. Since Sally is afraid of talking to other kids, she thinks that: "If I go up to that girl and say hi, she is going to think I am dumb.” Sally is also afraid of germs. She thinks that: “If I do not wash my hands perfectly for 1 minute, I will get sick.”

Now let’s look at Neil. Neil wants to be perfect all the time and thinks before a big test that: “If I do not get an A on this test, I will never be happy.” Being late also makes Neil feel really anxious, and he thinks that: “We need to be on time or else it just will not be right and I will not be able to handle it.”

Anxiety also shows up in the ways that we act. Usually, we avoid things we are afraid of. When we are in an anxious situation, we might look for ways to get out of it or avoid it. We might run away, hide, or find way not to deal with it. However, this is not the way to overcome and learn how to manage your anxiety. Coming up, you will learn why it is unhelpful to avoid your fears.

Let’s look at what Sally and Neil do when they are in a situation that makes them feel anxious.

When Sally touches the front doorknob of her house, she immediately runs to the bathroom and washes her hands for a full minute. When Sally is at school but does not want to use the public restroom, she holds it until she gets home.

Similarly, when Neil has a big test coming up, he puts off studying because it makes him feel so anxious when he finally starts. When it’s raining, Neil refuses to go outside, even when he has plans to do fun things he was excited about.

To summarize, there are three parts to an emotion:

1. How our bodies feel, like uncomfortable feelings in your stomach or getting sweaty,
2. How we think, like when we expect something bad to happen, and
3. ow we act, like when we avoid or run away from things.

By looking at these three things, we can tell when we are feeling anxious.