Riding the Anxiety Storm

1. Grounding Warm-Up: “Where’s the Storm in You?” (10 mins)

• Light body scan: Invite participants to notice physical sensations, then ask:
  “If your anxiety today were a weather pattern, what would it be?” (e.g., drizzle, thunderstorm, tidal wave)

• Popcorn-style sharing: “Describe your inner storm right now.”

2. Psychoeducation: Stages of Anxiety as a Stormy Sea (10 mins)

Use a wave/storm creature metaphor:

• Anticipatory Winds: Feeling the storm coming (uneasy thoughts, tension)

• Storm Surge Trigger: External event or internal thought that activates anxiety

• Tidal Peak: Heart racing, spiraling thoughts – the height of distress

• Wave Crash/De-escalation: Emotions start to shift, body begins to settle

• Calm Seas/Recovery: Mind and body return to steadier ground

Draw it out visually: a storm wave arc with a creature (like an anxiety sea monster) riding the wave.

3. Interactive: “Face the Sea Monster” Role Play (15 mins)

• In pairs or small groups, read through a “storm scenario” (e.g., public speaking, confrontation).

• At each stage, the group describes what their anxiety creature looks like (size, power, behavior) and roleplays how to respond.

• Discuss as a full group: How do you tame your storm creature? What makes it grow?

4. Creative Reflection: “My Anxiety Weather Map” (15 mins)

• Each participant draws a map of their own storm:

• What’s the warning sign (clouds)?

• What’s the peak (lightning, waves)?

• What’s the calm after (sunrise, clear sky)?

• Label with emotions, thoughts, behaviors.

• Optional share: “What helped you navigate your storm last time?”

5. Matching Tools to Weather (15 mins)

• Use index cards or a whiteboard to match grounding tools to storm stages:

• Winds → Planning, positive self-talk

• Surge → Body awareness, coping mantras

• Peak → Breathwork, movement

• Crash → Music, water, journaling

• Calm → Reflection, gratitude

• Group shares personal tools they’ve used to weather anxiety.

6. Closing Circle: “Sailor’s Commitment” (5–10 mins)

• Each person completes the sentence: “Next time I feel the storm coming, I will…”

• End with a brief visualization: picture a storm calming, ocean settling, creature resting.

Materials: whiteboard/paper, markers, index cards, storm/sea imagery
Optional Mood Setting: Play ocean/storm sounds during the creative reflection phase.