Mac's Comic
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- Hi, I'm Maclane and this is a book about stomachaches and anxiety!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
- Before I learned skills to manage my anxiety, I would get really scared, cry, and do things that might distract me right then, but still taught me that stomachaches were dangerous and that I couldn't handle them.
- This is going to last forever :(
- I'm dying! I can't handle this!
- Don't worry, it's not going to last forever... calm down!
- I had met with some therapists in the past who I felt like just talked at me and didn't understand me. And when I met Miss Amanda, I did kind of think she was a bit crazy. She told me we were going to learn to use a FEAR plan to help when I'm feeling nervous or stuck. But at least she also had Uno.
- Anxiety is normal, we just sometimes need skills to learn how to not always act on it if it's not helpful!
- What is this lady talking about?? I just want my anxiety to go away forever!
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- FEELING NERVOUS???For example, a couple nights ago, I found out my squash tournament was canceled and had this bad stomachache. I knew I was nervous about it because I started breathing heavy, my heart started racing, and I couldn't concentrate.
- Knowing that you're FEELING NERVOUS is the first step in the FEAR plan because then you can know that it's time to use your skills to help yourself manage you emotions. Here's some of my cues that let me know that I'm feeling nervous and it's time to slow down and look at what's going on. I've also learned to rate how strong my emotion is.
- fidgety
- heart racing
- Tired but can't sleep
- stomach pain worse
- Hard to focus on other things
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- breathing heavy
- Terrified - 10Scared - 8Anxious - 6Nervous - 4Worried - 2
- It's hard to handle by myself.... I feel like I'm going to burst!
- I need my parents to help me. I'm worried they'll be mad at me.
- EXPECTING BAD THINGS TO HAPPEN??The next thing we need to do is use detective skills to figure out what we are thinking, so that we can figure out if there are any thinking traps! That way, we can figure out if what we're expecting is likely to happen or not, or if it's helpful.
- I could get sick like my mom did, and have something the doctors can't figure out for a really long time.
- It's Negative Nina!Disaster Darrel! Jumping Jack!
- Not being able to stop it or be in control is horrible!
- Don't try to shrink pain, try to grow life!
- I'm not going to actually burst, I've never had a stomachache last forever.
- Once we know we're nervous and know what's going through our mind, we can focus on shifting our ATTITUDES in more helpful ways. Like...
- LifePain
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- Life Pain
- Going through hard things teaches me how to go through other hard things in the future!
- Not being able to control it stinks a bit, but I can handle it.
- It's nice to be comforted by my parents, but I don't NEED them unless it's an emergency.
- Watch a slow loris eat rice balls (or other fun videos to change my focus)
- Plus, there are lots of ACTIONS or ACTIVITIES we can do to help us get through the moment without making it worse! The important thing to remember about this is that we're not trying to STOP anxiety or make it go away. Miss Amanda did an exercise with me where she had me push away a paper that said STOMACHACHE, which took all my energy and didn't even work. Then, instead of fighting it, she had me rest it in my lap and focus on other things. Even though it didn't go away, I was able to focus my attention on other more important things. Even though I don't like being uncomfortable, it's nothing I can't handle.
- Half-Smile
- I'm Ok... it's a false fire alarm
- Deep Breathing/Bunny Breathing
- Friendly Wishes
- I hope my friend has an amazing day today!
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- 1) What's the problem?2) What are 3 solutions?3) What are the pros and cons of those solutions?4) Pick one and try it out!5) Try a new one if it didn't workProblem Solving
- Coping Box
- Sometimes, things can be really hard when we don't expect it. Although anxiety is helpful to keep us safe when something IS dangerous, it's not helpful when we avoid safe things. When that happens, we can use "building a ladder" and "opposite action" to help us. At first, I was really nervous to sing happy birthday in front of Miss Amanda, even though I knew it didn't fit the facts to feel that way. But we started with something easier by humming to a video and worked our way up to harder things, until I was able to use 'opposite action' and belt it out!
- You did it!!! You acted opposite to your fear!
- ....happy birthday to you!
- After all that hard work, it's important to REWARD ourselves for doing hard things, even if we didn't get exactly what we wanted. I love playing Uno, going on shopping trips, being able to get a little extra screen time (did someone say Saved by the Bell?)
- I won again!
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