Anxiety - Classroom Resources for Schools

Table of Contents

Lesson Plan: Worries

(to be used in conjunction with Worries PowerPoint presentation for KS1, KS2) pages 2-6

Worries Feedback Form

(to be used in conjunction with Worries PowerPoint presentation for KS1, KS2) page 7

Anxiety, Panic Attacks, Phobia & Relaxation Techniques pages 8-21

Worries and Strengths Prompt Sheet pages 22-23

Confidence Skills Checklist page 24

Emotions and their associated thoughts, body reactions

& resulting behaviours page 25

The Emotional Barometer: a template pages 26-28

Feelings Fan pages 29-32

Feelings & Target Cards pages 33-36

Feelings, Thoughts, Behaviour worksheet page 37

Worksheet: what can your brain focus on when you’re feeling anxious? page 38

Relaxation Cards pages 39-40

Emotions ‘word’ cards pages 41-52

Self Esteem Worksheet page 53

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Key stage 1 & 2 Lesson Plan: Worries 15 minutes
Author: Deborah Shepherd School Nurse

Key Concepts
 Understanding that our feelings and emotions have an affect
everything we do in our lives
 Understanding that everyone has ‘worries’
 Understanding that emotional health can affect our ability to learn
and be happy
 Recognise feelings and how they impact on our physical health
 Understand that help and support is available when needed

Key Processes
 Develop self-awareness by reflecting on thoughts and feelings
 Assess and manage thoughts and feelings
 Use knowledge and understanding to recognise situations that may
cause ‘a worry’
 Develop skills to manage worries
 Recognise when to seek support and who may provide this

Content
 What do we worry about
 Everyone has worries
 How do worries make you feel
 How they can affect our health and happiness
 Awareness of what helps and where to get support

Learning Outcomes
 Recognise how worries can make you feel
 Understand that worries are normal and everyone has them
 Understand when and who to ask for help
 Appreciate that worries can be solved and made to go away

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Activity PowerPoint Presentation 15 Minutes
Resources PowerPoint
 Introduction and ground rules. Not calling out. Put your hand up to
give answers and don’t worry there are no right or wrong answers
 Begin PowerPoint

Slide 1. WORRIES
Grown-ups sometimes call worries, stress or anxiety. So what is a worry?
I think of it as a bad thought that gets stuck in your head. You might not
know exactly what it is…… but IT’s just bothering you.

Ask the group for examples of things that might cause a worry.
Tab to next slide

Slide 2. What do we worry about?

 School work – We all learn in different ways. We are all good at
different things. Some people find things more difficult than others.
Do you think you will be able to learn if you are worried?
 Friendships – You might feel you don’t have any or fall out with the
ones you do have. You might think someone is not being very nice
to you or saying things about you. It’s important to be kind to each
other.
 Appearance – You may worry about being different, you may need
to wear glasses. You may feel small, too big, too short or tall.
We are all different….. that is what makes each of us special
 Parents and family – Parents sometimes say or do things and don’t
realise how it may make you feel or worry.
 Things at home
 Getting into trouble or being told off
 Being ill or getting sick
 The dark – Being afraid of the dark, even though we know there’s
nothing there.
We can worry about almost anything….. It’s normal to think about things.
It helps us to keep safe and manage dangers. Worries can help us think
about things so that we can make sensible choices and decisions.

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But sometimes worries can get stuck and then we think about them all
the time. So it’s important to know………. Tab to next slide

Slide 3. Everybody has worries

We all have worries me, your teachers and your parents. Everyone has
worries….. What is important is how we manage them.

Ask..... Can anyone tell me what a worry can feel like?

Tab to next slide

Slide 4. How do we feel?

After a short time the slide will automatically fill with various feelings,
weak, sad, tearful, unhappy, sick, lonely, confused, hot, angry, frustrated,
worn out, headache, dizzy, scared, racing heart or butterflies in your
tummy sweaty is the last one.

Worries can sometimes make us feel ill or sick. They can make us feel
tired so we have less energy to do things. Worries can take over our
thoughts and we may not be able to concentrate or do our work, we
might forget things. What might happen then?
We may get angry, confused or frustrated. We could become unhappy or
tearful. Will people know why?
What can we do? Tell someone….. Tab to next slide

Slide 5. What helps?

Tab keyboard each time for images to appear with what helps to manage
worries. Images appear in the following order:

Ask for help at home – Your parents love you and want you to be happy.
They could help you or speak to you teacher if you feel you can’t.

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Ask you teacher – Don’t be afraid they are there to help you. It will be
useful for your teachers to know if you don’t understand something
because you may not be the only person in your class. They can then
explain it more simply or show you how to do something again.

Talk to your friends – Your friends may be feeling the same and you can
help each other.

Talk to someone you trust – Sharing your worries and fears will help you
get support to solve them and make them go away. If you really can’t tell
someone writing it down is OK.

Exercise – Doing physical things like sport, playing football, dancing or

riding a bike can help us to relax and not think about our worries. It can
help us to be worry free and escape from thoughts and feelings.

Eat healthily – Sometimes if we have worries we can eat too much or not
want to eat at all, so eat healthy.

Sleep well – Sleep is very important. What happens when we sleep?

Our bodies need to sleep to keep them working properly. Sometimes
worries can keep you awake even if our body wants to sleep.
Worries can do this so it is important to talk about them so as you can
make them go away.

Take time to relax - Relaxation is another word for being calm it is

something you can practice.
Can you think of how you might calm yourself?
Breathing slowly - In through your nose and out through your mouth
slowly. As you breathe in feel the calm, cool air filling your body and
when you breathe out feel the tense hot air leaving your body. You could
do this slowly, up to 5 times.
You can choose a special memory - think of a happy time or place when
you were having fun. Try to remember all the very small things of that
special memory.

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What were you wearing? How did the air smell? What could you hear?
What did you see?

Thinking of good memories makes us feel really good inside and if you
practice soon just thinking of happy times will make you actually feel that
way.

Tab to next slide

Slide 6. Face your fears….. You can imagine yourself stronger so that you
can chase your worries away.

At your next tab the monster disappears and smiley appears.

Slide 7. Thank you for listening. Any questions?

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 Worries
What did you learn from the presentation?

Has it helped you to

deal with your worries?

What would you do differently if

you had a worry now?

Who could you talk to if you had a worry?

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Anxiety, Panic
Attacks, Phobia

and Relaxation
Techniques

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 Anxiety and the Fight or Flight
Response

 Everybody has fears from time to time. Fear can even

be good for you sometimes and even help you stay
healthy. Fear of getting too close to a fire may save you
from a bad burn and fear of getting a bad mark on a test
may make you study harder.

 Some people even enjoy being a little scared. That's

why they like to watch scary movies - or go on roller-
coaster rides.

 The body's reaction to fear is called the "fight or flight"

response and people have had it since the beginning of
time.

 Thousands of years ago caveman or cavewoman came

face to face with a number of animals that were ready to
eat them such as the sabre-toothed tiger. At this point
they could do one of two things; either run for it (that's
flight), or pick up a spear and battle with the tiger (that's
fight). Doing nothing wasn’t an option - unless they
wanted to be eaten!

FIGHT or FLIGHT

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The Bodys Preparation for Fight or
Flight Response
To prepare for fight or flight, your body produces adrenaline
that has the following effects.

 It increases the strength and speed of

your heart beat so that more blood can
be pumped around the body. This can
cause your heart to race.

 Your lungs take in air faster to supply your body with

oxygen.

 The pupils in your eyes get larger so you

can see well.

 Blood drains away from the stomach

which may cause a churning feeling or
“butterflies”.

 Tension increases in the muscles preparing them to

spring into action. This sometimes causing the muscle
to tremble or shake especially in the hands, arms and
legs. It can make us feel tense all over particularly the
scalp, neck and shoulder muscles, causing headaches
or a feeling of a tight band around the
head.

 Adrenaline also drains blood away from the

brain making it difficult to concentrate. This
can make you feel light-headed or dizzy.

Although these are unpleasant sensations, that can

make you feel tired and scared, NONE OF THE
PHYSICAL SYMPTOMS OF ANXIETY ARE DANGEROUS!!

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 Good and bad things about Anxiety

Anxiety affects how our bodies feel, how we think and

how we behave.

Good Bad

Anxiety is Natural Can make you feel scared

Tells you something is wrong Can make you want to go to

the toilet
Keeps you safe
A lot of anxiety can stop you
A little bit of anxiety can help paying attention
you pay attention
Can make you feel like your not
in control

Can stop you doing things you

want to do!

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 Panic Attacks

A panic attack is a sudden and unexpected episode in which a

person often feels as if he or she is about to die or pass out. Panic
attacks are often terrifying, usually lasting a few minutes. They
may cause you to feel physical and emotional sensations as if your
life is in danger even though there is no actual threat at the time
you experience the attack.

Sensations can include:

 sweating
 racing heartbeat
 chest pain
 shortness of breath, dizziness or light headedness
 tummy ache or feeling sick
 trembling, numbness, rubbery legs, or tingling in fingers or
toes
 hot flashes or chills
 terror
 a sense of unreality, or fear of impending doom or loss of
control
 fear that you are dying or going crazy
 a strong desire to escape

Although these are unpleasant sensations PANIC

ATTACKS ARE NOT DANGEROUS!

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 Anxiety can be visualised like a jug of
water!

 Everybody’s level is different!

 Everyday events can make us feel stressed, for

example going to a new school, taking a test , or
problems in relationships with friends and family.
When we already feel stressed (high water level) it
does not take much to trigger off the Anxiety
Response (overspill).

 But we can learn ways to keep the level down by

relaxing and doing things we enjoy, it’s like tipping
some water out. Even imagining ourselves doing
something fun can help.

 And we can learn to cope better with those things

that make us anxious - so our water level doesn’t
rise too quickly!

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Phobias
For some people feelings of anxiety or worry occur when
they have an intense fear of something specific, such as
needles, dogs or spiders. The thoughts they have about
these things arouse the fight or flight response.

Anxious Thoughts affect the body …

Anxious Feelings affect the body ….
And these thoughts and feelings
affect the way we behave ……..

I’m scared of
spiders

Feelings
Increased
Heartrate
Quickened
Breathing
Sweaty
Hands

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Anxiety

The feelings we have when we are anxious are unpleasant and so

we try and move away from those things that scare us. But if we
can be brave and face the things that we fear we find that the
unpleasant feelings gets less and less. The more times we face
our fears the less anxious we feel.

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 Avoidance Behaviour

 Avoiding situations that make us feel frightened is

natural but MAKES THE FEAR WORSE. This is
because we never learn that those things we fear
actually are okay and don’t cause us any harm.

 Avoiding does makes us feel better at first, but then

we become more worried the next time. The more
we avoid the worse it gets!

 Avoidance means stopping doing things. This then

leads to a LOSS OF CONFIDENCE. Loss of confidence
means more anxiety and feeling bad about ourselves
because we can’t seem to do the things other people
can do and the things we want or should do!

 Avoidance can spread to more and more situations.

SO WE NEED TO BE BRAVE AND STOP AVOIDING !!!!!

Being BRAVE will break the pattern.

AVOIDANCE

ANXIETY

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People who have a phobia of blood,
needles or injections often have
feelings of lightheadedness and
sometimes they even faint.

When this happens people are often told to relax and lie
down for a little while but this doesn’t really help.

In order to prevent them from fainting they can learn a new

skill.

The new skill is easy to learn and be carried out quickly and
easily in almost any situation.

It is called Applied Tension.

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How to do Applied Tension

 Tense your big muscles in your body (your

arms and legs) without holding your breath for
20 to 30 seconds until your face feels warm.

 Let go of the tension now but do not relax

further just go back to normal.

 Wait 20 to 30 seconds.

 Now tense your muscles again for 20 to 30

seconds!

 ……. now let go of the tension but remember

don’t relax.

 Repeat this five times!

If you do these tension exercises regularly (practice five

times a day) you will become very good at them.
This will help you when you feel anxious. As soon as you
start to feel anxious or lightheaded do your tension exercises
and you will feel the lightheadedness go away.

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 Relaxation Exercises

Area of Body Exercise

BREATHING Breathe in and count to two slowly

Breathe out and count to four slowly

HANDS Make a fist

Then open the fist slowly

ARMS Bend your arms

The relax them back down

SHOULDERS Move your shoulders up to your ears

Then relax them

LEGS Point your toes downwards. Then relax them

Point your toes upwards. Then relax them.

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Area of Body Exercise

STOMACH Breathe in and make your stomach tight

Breathe out slowly and relax it

FACE
Shut your eyes tightly. Then relax them

Wrinkle your nose up. Then relax it

Bite your teeth together. Then relax them

YOUR WHOLE
BODY Think of your hands and let them relax more

Think of your arms and let them relax more

Think of your shoulders and let them relax

more

Think of your legs and let them relax more

Think of your stomach and let them relax

more

Think of your face and let it relax more

BREATHING Breathe in and count to 3. Breathe out slowly.

Open your eyes.

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 REMINDER

We help ourselves to stop feeling

anxious if we remember to

 Breathe slowly

 Relax everyday

 Allow ourselves time – remember

the anxiety curve!

 Voice our fears

 Eat and drink well!

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 Worries and Strengths prompt sheet
Young Person’s Name :
Date of Assessment:
Attendance
Are there any patterns in school non-attendance? Yes No
What is the current attendance for this academic year? ………………%
Loss/Change Yes No Comment
worries
Death/physical illness of significant people.
Mental health issues of significant people.
Significant life events (eg moving house /
school, separation of parents/ family members,
additions to the family, death of a pet).Specify.
strengths
Any positive examples of dealing with
change? (Friendship groups, family changes,
starting new interests)
Any examples of recovering from loss?
(making new friends, new pet relationships etc)
Family
worries
Often late for school?
Young person living in more than one
home / temporary accommodation?
Any history of tensions in the family home?
Parenting techniques reported as not
working well?
Lack of family involvement in the young
person’s education?
Any other family history of non-attendance
at school?
Practical difficulties in getting to school?
Complains of feeling unwell a lot
strengths
Routines or jobs they participate in (meal
times, household chores, responsibilities at home)
Favoured family outings / interests
Things they like to do
What helps to reduce worries at home?
What helps them to relax?
Learning Needs
worries
Inabilities to problem solve.
Organisational difficulties.
Difficulties working under pressure/
processing difficulties.
Specific learning difficulty.
Please specify.
Not achieving learning potential.
Avoidance of particular school activities
/subjects.
Does not regularly complete homework
strengths
What helps getting them into school?
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What helps getting them to participate in
school?
What key staff are helpful in attendance
and participation?
What helps at the beginning and end of the
school day?
What helps during the school day to make
them more relaxed and confident?
What strengths of character, skills,
knowledge do they display?
What have you noticed about how they
have overcome difficulties/worries in the
past?
What do people do that seems to help?
Social
worries
Difficulties with peer relationships.
Difficulties with relationships with
adults in and out of school.
Social communication difficulties
Not independent for age.
Struggles during unstructured times
Unable to manage change
strengths
Has maintained friendships for periods of
time
Has some adults they relate well to
Maintains social relationships in some
areas of their life
Emotional Well - Being
worries
Often appears tired.
Often appears lacking interest/motivation.
Often appears anxious.
Negative about self.
Negative about others.
Can display challenging behaviours.
Does not get involved in school life.
strengths
Occasions when they display positive traits
– humour, caring, empathy etc
Occasions when they have shown
resilience
Occasions when they have helped others
What healthy routines do they have at
home? (meals, bedtime, ICT controls,)
Are there other agencies involved,now or
in the past?
Any other significant concerns or strengths about this young person:

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Name: Date:

Confidence Skills

How confident you feel in doing these tasks? Tick the box that suits you best.

Activity Not at all In the middle Very confident

confident

Asking a question in
class

Answering a
question in class

Asking to join in a
game or activity

Asking to borrow
something from
another student

Buying something
from the shop

Walking to the end

of the street on
your own

Crossing the road

on your own

Making something
to eat, for example
a sandwich

Making a drink by
yourself

Phoning somebody

Catching a bus

Pick at least one task that you would like to do this week____________________________________

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 Emotions and their associated thoughts, body reactions and resulting behaviours
Emotion Thoughts Body reaction Behaviours

Urge to attack
Angry Assume the worst  Fight
Problem is enormous Adrenaline response:  Confront
Others are unfair  Tense  Argue
 I’ve been disrespected,  Fired up  Make lots of noise!
treated unfairly, used  Energised, breathing and  Sulk
frustrated, irritated,  I’ve been let down heart rate increase  Snap, swear, shout
impatient, resentful,  It’s not fair!  Difficulty concentrating  Sarcastic, patronise
enraged, peed off, fury,  I won’t stand for it  Put downs
insulted

Urge to escape or avoid

Anxious Threat: Overestimate danger  Avoid people or places
Underestimate ability to cope Adrenaline response: (in order to avoid
 I’m in great danger right  Tense, shaky, sweaty, hot, feeling anxious)
now  Energised, breathing and  Fidget
 The worst possible thing heart rate increase  Escape / run away
nervous, on edge, is going to happen  Difficulty concentrating  Coping or safety
apprehensive, scared,  I won’t be able to cope behaviours
frightened, panicky,
terrified, petrified with it

Urge to withdraw
Depressed Negative focus. Themes of loss,  Do less
hopelessness, negative view of Slowed down or agitated  Talk less
self  Tired, lethargic  Eat less or more
 I’m worthless  Constipated  Sleep less or more
 Nothing’s going to  Memory & concentration  Isolate and withdraw
sad, down, despairing, change problems  Ruminate on negative
hopeless, gloomy,
miserable, sorrowful,  I’ve lost....  Appetite & sleep changes thoughts
unhappy, dismayed  Loss of interest: hobbies, sex
 Restlessness


www.getselfhelp.co.uk/emotions.htm ©Carol Vivyan 2009, permission to use for therapy purposes www.get.gg
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The emotional barometer:
instructions

Resource sheets
Each child makes an emotional barometer from card, using the template on the next page
(or another design if preferred).

The barometer indicates the level of intensity of the feeling(s) that children are experiencing.
It is a visual cue that keeps children aware of their changing emotions and allows them to
record the effect of events and interactions on their mood, helping them to become self-
aware and to develop empathy with others.

Children can colour the different segments to indicate increasing levels of feeling (e.g.
starting off pale blue and moving through to deep purple). There is a space for ‘Not sure.
I don’t know’ as it is important that children realise that they do not have to share their
emotions if they do not wish to. Children may colour this segment a neutral shade.

If they are to be used often, teachers may like to consider laminating the barometers.

Feeling words can be written on pieces of card to fit the barometer (some are written on the
accompanying photocopiable sheet) and given to children to keep or as a ‘bank’ kept by an
adult from which children can take or request particular cards.

The barometers can be kept on the child’s desk throughout the day, and the pointer and
words changed according to the child’s mood.

The template can be enlarged and used as a hanging class barometer to record the mood
of the class (with different children being asked to set it at different times of the day).

It is helpful if the teacher also has his or her own barometer and regularly models its use.

© Crown copyright 2005 Social and emotional aspects of learning: whole-school resources
Primary National Strategy
26
 The emotional barometer:
a template
Resource sheets

t
bi

A
a
te

lo
i

t
Qu

I
am feelin
w
Ho

g?
Jus

h
muc
tal

Too
ittle

Not sure.
I don’t know

© Crown copyright 2005 Social and emotional aspects of learning: whole-school resources
Primary National Strategy
27
The emotional barometer:
feeling words

Resource sheets
Happy Frustrated
Sad Guilty
Unhappy Jealous
Cross Relaxed
Shy Embarrassed
Scared
Worried
Cared for
Excited
Proud
Relaxed
Brave
Hopeful
Surprised
Accepted
Forgiving
Bored
Interested

© Crown copyright 2005 Social and emotional aspects of learning: whole-school resources
Primary National Strategy
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Feelings fan

Resource sheets

© Crown copyright 2005 Social and emotional aspects of learning: whole-school resources
Primary National Strategy
29
 Feelings fan
Resource sheets

sad happy

angry scared

Social and emotional aspects of learning: whole-school resources © Crown copyright 2005
Primary National Strategy
30
Feelings fan

Resource sheets

© Crown copyright 2005 Social and emotional aspects of learning: whole-school resources
Primary National Strategy
31
 Feelings fan
Resource sheets

confused surprised

disgusted

Social and emotional aspects of learning: whole-school resources © Crown copyright 2005
Primary National Strategy
32
 Because

I can do this by

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Because

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3 things that I have learnt today

3 questions I need to ask to reach

our learning objective

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Tick when achieved

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 Feelings, thoughts

Resource sheets
and behaviour
What has happened?

How do I feel?

What am I thinking?

What might I do?

© Crown copyright 2005 Social and emotional aspects of learning: whole-school resources
Primary National Strategy
37
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 When you feel tense, upset, or nervous, muscles in your body tighten. By practicing
tightening certain muscles in your body, you will learn to relax them. Now get comfortable!

Hands and Arms:Squeeze a Lemon

Pretend you have a whole lemon in each hand. Now squeeze it
hard. Try to squeeze all the juice out! Feel the tightness in your
hand and arm as you squeeze. Squeeze hard! Don’t leave a
single drop. (Hold for 10 seconds). Now relax and let the lemon
drop from your hand. See how much better your hand and arm
feel when they are relaxed.

Arms and Shoulders:Stretch Like a Cat

Pretend you are a furry, lazy cat and you just woke up from a
nap. Stretch your arms out in front of you. Now raise them way
up high over your head. Feel the pull in your shoulders. Stretch
higher and try to touch the ceiling. (Hold for 10 seconds).
Great! Let them drop very quickly and feel how good it is to be
relaxed. It feels good and warm and lazy.

Shoulders and Neck:Hide in Your Shell

Now pretend you are a turtle. Try to pull your head into your
shell. Try to pull your shoulders up to your ears and push your
head down into your shoulders. Hold it tight! (Hold for 10
seconds). Okay, you can come out now. Feel your shoulders
relax.

Back:Swing Up High
Pretend you are on a swing at the park. Swing your upper body
back and forth, back and forth. To get really high, use your
arms to help you swing! Keep swinging! (Hold for 10 seconds).
Great. You’re all done on the swing. Sit back and relax.

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Stomach:Squeeze Through a Fence
Now pretend that you want to squeeze through a narrow fence.
You’ll have to make yourself very skinny if you’re going to make
it through. Suck your stomach in, try to squeeze it against your
back bone. Get it real small and tight. Hold it as tight as you
can! (Hold for 10 seconds). Okay, you’ve made it! You got
through the fence. Settle back and let your stomach come back
out where it belongs.

Jaw:Chew That Carrot

Now, pretend that you are trying to eat a giant, hard carrot. It
is very hard to chew. Bite down on it. As hard as you can. We
want to turn that carrot into mush! Keep biting. (Hold for 10
seconds). Good. Now relax. You’ve eaten the carrot. Let
yourself go as loose as you can.

Face and Nose:Get That Fly Off Your Nose

Here comes a pesky old fly and he has landed on your nose!
Try to get him off without using your hands. Wrinkle up your
nose. Make as many wrinkles in your nose as you can. Scrunch
up your nose real hard and hold it just as tight as you can.
Notice that when you scrunch up your nose, your cheeks and
your mouth and your forehead and your eyes all help you and
they get tight, too. (Hold for 10 seconds). Good. You’ve chased
him away. Now you can just relax and let your whole face go
smooth.

Legs and Feet:Squish Your Toes in the Mud

Now pretend that you are standing barefoot in a big, fat mud
puddle. Squish your toes down deep into the mud. Try to get
your feet down to the bottom of the mud puddle. You’ll
probably need your legs to help you push. Squish your toes
down. Push your feet, hard! (Hold for 10 seconds). Okay, come
back out now. Relax your feet, relax your legs, and relax your
toes. It feels so good to be relaxed. No tenseness anywhere.
You feel warm and tingly.

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Write down as many things as you can think of which make you feel good about yourself and builds your self esteem.

YOU

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