Anxiety Toolbox

Anxiety Toolbox is a three-part series designed to help you better recognize your anxiety symptoms and triggers and learn strategies for coping with and reducing your anxiety. CAPS created this series because anxiety and stress are the top reasons students seek help from us, and there are some basic facts and tools related to anxiety management that can be very effective. This series, offered multiple times in fall, winter, and spring quarters, is grounded primarily in cognitive-behavioral science and includes practical tools you can start using right away.

The series is set up like a class, with each of the three sessions providing information that builds on what was taught in the previous workshop. Students participating will have some opportunities to share insights and thoughts, but the emphasis is on learning rather than discussing, and no one is required to share if they don't wish to. Each participant will be given a workbook with key concepts, resources, and worksheets to be used for homework. Topics covered include how "everyday" stress and anxiety differ from clinical anxiety, how some stress can be helpful, the fight/flight/freeze response, avoidance versus exposure, and recognizing and changing unhelpful thought patterns and automatic thoughts. Participants will learn thought-based and behavioral (e.g., relaxation and grounding) techniques during the sessions and will have the chance to practice these new tools between sessions as homework. Each member will create a personalized action plan for their own stress and anxiety using tools learned in the series.

Students must sign up for this series (rather than dropping in) and attend all three sessions. To learn more and/or to sign up, call CAPS during business hours at (831) 459-2628.

Anxiety Toolbox Workbook » 

Anxiety Toolbox Sessions 

Frequently Asked Questions (FAQ)

What is Anxiety Toolbox?

Anxiety Toolbox is a fast-paced three-session seminar specifically designed to help people who struggle with a variety of anxiety-related concerns (e.g., panic attacks, general anxiety, test anxiety).  The goal of this series is to provide education on anxiety and to teach coping skills for managing anxiety symptoms.

Why does Anxiety Toolbox use a three-session model?

Teaching Anxiety Toolbox over the course of three sessions allows you sufficient time to learn the concepts, with time to practice between sessions. Keeping it to three 60-minute sessions allows you to find time in your busy schedule to learn these skills.

What if I need more than 3 weeks to learn the model?

You are not alone. The skills taught in Anxiety Toolbox take time to build. This series is an introduction and may provide enough tools for some students to continue work on their own; however, other students may wish to sign up for the series again if needed. You are encouraged to do the homework and practice the skills you are learning.

What if I don’t feel comfortable in groups?

Many people feel a little anxious about participating in a group. Anxiety Toolbox is structured and curriculum-driven, like an academic class.  While you may be invited to share if desired, you are not required to speak to the group if you do not feel comfortable doing so. The facilitators respect each participant’s right to share only what they are comfortable sharing and never require you to share sensitive or potentially embarrassing information about yourself.

What if I have an urgent need to see a counselor one on one while I am participating in Anxiety Toolbox?

Let the Anxiety Toolbox facilitator or CAPS’ front desk staff know, and they will assist you in getting the help you need. Or, if you already have an individual counselor off campus or through CAPS, give your counselor a call to discuss your needs.

Why do I have to do homework?

The focus of this workshop is on building skills to cope with anxiety; in order to achieve that goal, regular practice is essential. For most students, the more they practice, the more they get out of this series--simply being exposed to the concepts with no application of the skills will typically provide less benfit. The assignments are for you and only you, in the service of your own personal growth. You may be invited to share some of your responses during the workshops but will not be required to share if you don't want to; however, it’s important to bring your responses with you, as you may be asked to look back on or elaborate on a prior assignment during a workshop.

What if I didn’t do my homework?

We encourage you to come to each workshop session regardless of whether you were able to complete the homework assignment.  If you forget your workbook, we can provide you a new one. We can also assist you in working on examples when the homework is reviewed.