What Is Anxiety Cheat Sheet

What is Anxiety?


  • noun: anxiety; plural noun: anxieties
  • a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.


  • a nervous disorder characterized by a state of excessive uneasiness and apprehension, typically with compulsive behavior or panic attacks.


Stress Chemicals

  • Increases production of cortisol and adrenaline
  • Cortisol – Designed to be used in situations of “acute stress” helps the body get ready for physical action
  • Increases inflammation in the body
  • Temporarily activates immune system (tiger vs. bacteria)
  • Epinephrine (adrenaline)
  • Affects other hormones, DHEA, progesterone, estrogen


Love Chemicals

  • Dopamine – increase in pleasure, motivation, decrease in sadness
  • Vasopressant – increase in sexuality, attraction and decrease in anxiety
  • Oxytocin – increase in trust, attachment and decrease in fear


What You Should Know

  • Anxiousness is part of a Belief Pattern
  • Beliefs are Hereditary – they are in our DNA
  • We Can Train Our Brains to Manage Anxiety



Overwhelming research evidence that activity supports:

  • Learning
  • Memory
  • Self Regulation
  • Anxiety
  • Depression


Side Note on Worry

  • Our Thought is a Thing
  • Thought and actions seen by the body as the same thing
  • On a quantum level, everything is a vibration,
  • What you think about affects your biology
  • It also affects the biology of the person you are thinking about


Strategies We Teach Our Students

  • Change of State – Go for a walk
  • Go outside
  • Get a drink of water
  • Find What Comforts You: Hugs, Cuddling in a Blanket, Talking to Someone, Listen to Music
  • Positive Self Talk
  • Belly Breathing
  • Movement
  • Identifying Triggers


Home Supports


  • §  Declutter the home environment
  • §  Model Emotional Independence – Stress Contagion – You are in charge of managing your feelings
  • §  Move
  • §  Meditation/Breathing
  • §  Provide Responsibilities and Praise Independence
  • §  Limit Electronic Device Use
  • §  Have a consistent morning and evening routine
  • §  Eat Real Food
  • Some Stress is Good
  • Take care of your own stress
  • Model what you want your children to do and be
  • Move
  • Practice Finding What is Right
  • Pause, Meditate, Breathe
  • Eat Real Food


What Not to Do

  • Eat Sugar and Simple Carbohydrates
  • Self Medicating
  • Negative Self Talk
  • “Victimizing”