Session #2

Anxiety and Triggers

SMART Goal #1

By the end of services, the client will be able to identify 2 of their triggers in regard to their depression and anxiety.

Objectives:

  • Learn what triggers are
  • Discuss possible triggers

Agenda

50 minutes with a 10-minute break

  • Regroup and get settled in ~ 5 minutes
  • Discuss what anxiety is ~ 10 minutes
  • Discussion ~5 minutes
  • Triggers ~ 10 minutes
  • Discussion ~ 5 minutes
  • Activity ~10 minutes
  • Closing, questions, comments ~5 minutes

Lesson Plan

What is anxiety?

  • “Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. Anxiety is considered a future-oriented, long-acting response broadly focused on a diffuse threat (Anxiety).”

Physical Anxiety Symptoms

  • Increased blood pressure
  • Sweating
  • Trembling
  • Dizziness
  • Rapid heartbeat
  • Nausea
  • Panic attacks
  • Issues with sleep

Internal Anxiety Symptoms

  • Feeling tense
  • Worrying others are upset/angry at you
  • Worrying about losing touch with reality
  • Low mood and depression
  • Rumination – replaying a situation repeatedly in your head
  • Depersonalization – feeling disconnected from your mind and body

Discussion

  • Do any of you experience these symptoms?
  • Which symptoms do you experience?
  • Did you recognize these symptoms as anxiety before the group started?
    • How does anxiety make you feel mentally about yourself?

Triggers

What does it mean to be triggered?

  • “A trigger is anything that prompts an increase in or return of symptoms (Abshire, 2022).”

How do triggers form?

  • They can cause an emotional reaction before a person realizes why they have become upset. Triggers have a strong sensory connection (a sight, sound, taste, or smell) or are linked in some way to a deeply ingrained habit (Abshire, 2022).”

Explain that triggers are different for everybody and that not everyone will experience certain triggers.

Potential Triggers:

  • Past or childhood experiences
    • Abuse
    • Losing a loved one
    • Neglect
    • Being socially excluded
  • Current life events
    • Build-up of stress
    • A great amount of change – loss of a job, home, and/or friends
    • Financial issues
    • Feeling alone
    • Health issues
  • Caffeine – drinking large amounts of caffeine increases anxiety and can induce panic attacks
  • Skipping meals – due to a drop in blood pressure which leads to jittery hands
  • Public events
  • Negative thinking – the mind controls the body so your thoughts can be hurtful
  • Personal triggers – a random song, place, smell, etc. can set it off

Discussion

These are questions to ask yourself when you notice a shift in your behavior and attitude and symptoms start arising: (Sickel, 2021)

  1. What is going on in my body?
  2. What emotion am I feeling?
  3. What happened?
  4. What do I need?
  5. How can I respond to the feeling activated?

Do you experience any known triggers? If so, what are they?

Activity

Get each group member to write a letter pertaining to their anxiety and triggers. Once finished, give them the opportunity to read it out loud. In the end, give each group member the opportunity to destroy the letter.

Writing out their thoughts, allows them to clear their mind, can clarify any underlying issues, and will allow facilitators to better understand the group members.

Destroying their letter, allows them to feel liberated and healed. No one is able to read the story again and there is no record of it.

If time allows, discuss with the group about how the activity made them feel.

Closing, Questions, and Comments

Have everyone go around the room and share:

  • What do you feel you can take away from this session?
  • Does anyone have any remaining thoughts or comments they would like to share before the session ends?

Materials: Paper, pens

Citations:

Abshire, L. (2022, July 8). What does “triggered” actually mean? Sage Neuroscience Center. Retrieved April 22, 2023, from https://sageclinic.org/blog/what-does-triggered-actually-mean/ 

American Psychological Association. (n.d.). Anxiety. American Psychological Association. Retrieved April 21, 2023, from https://www.apa.org/topics/anxiety 

Anxiety signs and symptoms. Mind. (n.d.). Retrieved April 21, 2023, from https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/symptoms/ 

Sickel, E. V. (2021, August 11). Questions to ask yourself when you get triggered. Restored Hope Counseling Services. Retrieved April 22, 2023, from https://www.restoredhopecounselingservices.com/blog/2020/2/24/questions-to-ask-yourself-when-youre-triggered