– English Lyrics

Lyrics & Translation

[English]

Hi friends!

Do you have worries in your head  that are difficult to control?  

Do you feel nervous or anxious before  or during certain activities? Anxiety  

is an emotion that all kids and teens experience.

Today you will learn how to manage  anxiety by following 2 simple steps:

1) Understand Your Triggers,  Causes, And Symptoms Of Anxiety

2) Use Coping Skills To Reduce  And Better Manage Anxiety

Anxiety is your brain and body’s way of letting  you know you are threatened or in danger.  

This is a normal, automatic, and good response  intended to help you survive dangerous situations.

The problem with anxiety is that although  it is intended to protect you, it often  

comes up during moments when you are not truly  threatened or in danger. It can sometimes cause  

you to avoid normal situations or activities  that make you nervous, worried, or fearful.

The first step to managing your anxiety is  to become more aware of how anxiety impacts  

you by understanding triggers, causes, and  symptoms of anxiety. You can do this by:

1) Learning about the things that trigger your  anxiety. A trigger is something that causes  

you to feel worried, nervous, or anxious. There  are many things that can trigger your anxiety.  

Examples of triggers might include: being  in a large crowd of people, taking a test,  

giving a speech or presentation, being  away from your parents, or being teased  

or bullied. It can be helpful to sit down  with yourself, a parent, or a counselor to  

make a list of all the things that trigger your  anxiety. Once you know your anxiety triggers,  

you can then start making plans to turn  to coping skills when a trigger arises.

2) Understanding the underlying causes  of your anxiety. Underlying causes of  

anxiety are things such as personality  type, brain chemistry, social pressures,  

school pressures, genetics, or life stresses.

Personality types that contribute to  anxiety might include being a perfectionist,  

being overly negative, or  being critical of yourself.

Sometimes chemicals in our  brain misfire, causing anxiety.

Social pressures include negative peers, feeling  like you don’t fit in, or being judged by others.

School pressures include grades, parent  or teacher expectations, not enough time,  

or trouble understanding or  keeping up with schoolwork.

A family history of anxiety often plays  a role in how severe our anxiety is.

Life stresses that can cause anxiety might  

include stressful situations at  home, school, or with friends.

Other things that might cause anxiety include  health issues, medication, or drugs and alcohol.

Understanding the causes of your anxiety can help  you develop skills and positive habits to better  

manage it. For example, if school pressure is  the cause, then you might want to work with  

a parent or teacher to come up with a study or  organizational plan to help reduce your anxiety.  

But if the cause is related to genetics or brain  chemistry, then you might want to talk to a  

counselor or doctor about how you can best manage  your symptoms. It can be helpful to sit down with  

yourself, a parent, or a counselor to make a  list of all the possible causes of your anxiety.

3) Noticing signs and symptoms you  experience when you are feeling anxious.

There are many signs and symptoms  that kids feel when they have anxiety.  

Common symptoms of anxiety might include: Feeling worried or nervous, stomachaches or  

butterflies in your stomach, your hands or legs  shaking, trembling voice, tense muscles, racing  

heartbeat, trouble concentrating, trouble falling  asleep, or feeling irritable or easily annoyed. 

For more information on common signs and  symptoms of anxiety check out the links in  

the description below. Take some time to sit down  with yourself, a parent, or a counselor to make a  

list of all the symptoms you experience when you  are anxious or worried. Our anxiety symptoms can  

be helpful signals to let us know that it is time  to use a coping skill to calm our brain and body.

The next big step to managing anxiety  is to use helpful coping skills to  

reduce and better manage your  anxiety. Using coping skills is  

one of the top strategies that kids  and teens can do to manage anxiety.

Let’s start by breaking down anxiety  coping skills into 4 main categories:

1) Relaxation Skills – These are things  you can do to relax your brain and body.  

Examples of relaxation skills for anxiety include:  

taking 3 deep breaths, tensing and relaxing  your muscles, meditating, taking a nap,  

massaging your neck or shoulders, thinking of  a peaceful place, or using a relaxation app.

(“Number 2”) 2) Distraction Skills – These  

are things you can do to get your mind off of  your anxiety. The key to distractions skills  

is to not just escape the anxious situation, but  instead to take some time to get your mind off of  

your anxiety, and then return feeling calm  and under control. Examples of distraction  

skills for anxiety include: counting from  one to one hundred, listening to music,  

reading or listening to an audio book, watching  a movie, doing a puzzle, or engaging in a hobby.

3) Movement Skills – These are things you can  do to move your body to physically release your  

anxious emotion. Examples of movement skills  include: Exercising, cleaning or organizing  

your room, going for a walk, riding your  bike, stretching, yoga, or martial arts.

4) Thinking Skills – Anxiety often makes us think  negative thoughts. These negative thoughts make us  

feel like (“One”): 1) The worst possible situation  will happen to us, and (“Two”): 2) you won't be  

able to handle that situation. But the reality is  that the worst-case scenario almost never happens,  

and if difficult situations do happen, we can  handle them. To counter your anxious thoughts,  

you can use thinking skills such as coaching  yourself through the anxious situation,  

telling yourself encouraging statements,  visualizing a peaceful place, focusing on  

things you are grateful for, or challenging  and talking back to your anxious thoughts.

For those of you who would like  to go deeper into coping skills,  

we can break down anxiety coping  skills into 4 additional categories:

1) Grounding Skills. These are a type of  Relaxation Skill that help to “ground” you  

in the present moment, so you don’t  stress about the past or the future.  

One of the most common grounding skills is called  the 5-4-3-2-1 grounding technique. For this skill  

you sit down calmly, and notice your 5 senses.  Start by taking a deep breath to relax your  

brain and body. Then, focus on the present moment  and notice 5 things you can see, 4 things you can  

touch, 3 things you can hear, 2 things you can  smell, and 1 thing you can taste. If there is  

nothing for you to smell or taste, you can simply  imagine smelling or tasting something you enjoy.

2) Creative Outlets. Creative outlets  are a type of Distraction Skill. They  

involve engaging in a positive, enjoyable  activity using your creativity. Examples of  

creative outlets include writing, reading,  drawing, coloring, painting, building,  

or anything artistic, creative, and productive  that can help get your mind off of your anxiety.

3) Good health habits. Health habits are a  very important shield to help defend against  

anxiety. If you have poor health habits  then your brain and body are less able to  

manage anxiety when it comes up. Good health  habits include eating well, sleeping well,  

movement or exercise, stress management  skills, and reducing caffeine or energy drinks.

4) Self-Care. Self-care is anything that helps  you take care of your mind, body, and emotions.  

Self-care includes resting or  taking a nap, taking a break,  

getting out in nature, good hygiene, getting a  drink of water, or taking a warm bath or shower.

There are literally hundreds of coping skills kids  can use to better manage their anxiety. What’s  

important is to identify the coping skills that  work best for you, and then turn to those coping  

skills whenever you feel worried or anxious.  Coping skills may not completely eliminate  

your anxiety, but they are great tools to help  reduce your anxiety to a more manageable level.

If you are having trouble  managing anxiety on your own,  

consider talking to a parent, teacher or  counselor to get some additional support.

If you found this video helpful  don’t forget to like, share,  

and subscribe! For more social emotional and  mental health resources for kids and teens,  

including visually appealing worksheets,  handouts, posters, and infographics please  

visit www.mentalhealthcenterkids.com.  Thanks for watching!

Key Vocabulary

Vocabulary	Meanings
anxiety /æŋˈzaɪəti/ B2	noun - a feeling of worry, nervousness, or unease about something with an uncertain outcome
manage /ˈmænɪdʒ/ B1	verb - to be in charge of; to handle; to cope with
reduce /rɪˈdjuːs/ B1	verb - to make smaller or less in amount, degree, or severity
trigger /ˈtrɪɡər/ B2	noun - something that initiates a reaction or event verb - to cause something to happen or exist
symptom /ˈsɪmptəm/ B2	noun - a sign or indication of a condition or disease
coping /ˈkoʊpɪŋ/ C1	noun - the process of dealing effectively with something difficult
skill /skɪl/ B1	noun - the ability to do something well, usually gained through training or experience
stress /strɛs/ B1	noun - mental or emotional pressure or tension
pressure /ˈprɛʃər/ B1	noun - the force or influence exerted on someone or something
nervous /ˈnɜːrvəs/ B1	adjective - easily agitated or anxious; feeling uneasy
healthy /ˈhɛlθi/ A2	adjective - in good physical or mental condition; beneficial
relaxation /ˌriːlækˈseɪʃən/ B2	noun - the state of being free from tension and anxiety
distraction /dɪˈstrækʃən/ B2	noun - something that draws attention away from something else
movement /ˈmuːvmənt/ A2	noun - the act of moving; a change of position or place
thinking /ˈθɪŋkɪŋ/ B1	noun - the process of using one's mind to consider or reason about something
grounding /ˈɡraʊndɪŋ/ C1	noun - the practice of connecting to the present moment so as to feel stable and secure
creative /kriˈeɪtɪv/ B1	adjective - having the ability to create new ideas, things, or solutions
habit /ˈhæbɪt/ B1	noun - a regular practice or routine that is hard to give up
self‑care /ˌsɛlfˈkɛər/ C1	noun - the practice of taking action to preserve or improve one's own health and wellbeing
mental /ˈmɛntl/ B2	adjective - relating to the mind or intellectual processes