Anxiety selfhelpguides ntw nhs uk

Anxiety Selfhelpguides Ntw Nhs Uk-Free PDF

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Introduction 2,What is anxiety 2 3,Am I suffering from anxiety 3 5. What causes anxiety 5 6,Causes of anxiety 6,What keeps anxiety going 7 10. How can I manage my anxiety better 10,Understanding and beginning to tackle 11 13. Reducing physical symptoms 13 17,Altering your thoughts related to anxiety 17 24. Changing your behaviours related to anxiety 24 25,What treatment is available for anxiety 25.
Useful organisations 27 29,Mindfulness downloads 29. Relaxation downloads 29,Useful books 30 31,References 31. Patient information awards,Bad with your nerves,Stressed out. Unable to relax,Tense and nervous, are all words we might use to describe someone who has a. problem with anxiety If someone has too much stress for too. long anxiety is very often the result This booklet is about. anxiety and aims to help you to, 1 Recognise whether or not you may be suffering from.
symptoms of anxiety, 2 Understand what anxiety is what can cause it and what can. keep it going, 3 Overcome your anxiety by learning better ways of coping. What is anxiety, Anxiety is something we all experience from time to time It is a. normal response to situations that we see as threatening to us. For example if we had to go into hospital for an operation or. had to sit a driving test or take an exam it would be natural to. feel anxious Anxiety at certain levels can even be helpful in. some situations such as when we need to perform well or cope. with an emergency,Some anxiety is not at all helpful because. Symptoms of anxiety whilst not dangerous can be,uncomfortable.
Symptoms can also be frightening particularly if someone. does not know that these symptoms are just signs of anxiety. Sometimes people with anxiety symptoms worry that they. may have something seriously wrong with them This worry. can then produce more anxiety symptoms which of course. increases the worry, When anxiety is severe it can stop people doing what they. want to do, If anxiety goes on for a long time it can sometimes make. physical problems worse such as stomach problems high. blood pressure etc,Am I suffering from anxiety, I worry about everything I get tense and wound up and end. up snapping at the children, Even before I get there I start to worry about all the things. that might go wrong When I arrive my heart starts to pound. my legs turn to jelly and I just know I m going to make a fool. of myself I have to get out, It feels as though there is something in my throat My mouth.
is dry and I can t swallow properly and then I begin to get. panicky I think I m going to stop breathing, My mind starts to race I feel like I m going to lose control. and go mad or something, I often wake up in the night with my mind racing and then. can t get back to sleep for worrying, These are some typical experiences of people who suffer from. anxiety If you are suffering from anxiety you may have. thoughts like these yourself Sometimes it is possible to be. suffering from anxiety and not even know it particularly if you. don t think of yourself as an anxious person People often. mistake symptoms of anxiety for a physical illness Therefore. the first step in learning to deal with anxiety is recognising. whether anxiety is a problem for you, Anxiety can affect us in at least four different ways It affects. The way we feel,The way we think,The way our body works.
The way we behave, In order to check out whether you may be suffering from. anxiety place a tick next to those symptoms you experience. How you feel,Anxious nervous worried frightened,Feeling something dreadful is going to happen. Tense stressed uptight on edge unsettled,Unreal strange woozy detached panicky. How you think,Constant worrying,Can t concentrate,Thoughts racing. Mind jumping from one thing to another,Imagining the worst and dwelling on it.
Going over the same worries again and again,Common thoughts. I m losing control,I m cracking up,I m going to faint. My legs are going to collapse,I m going to have a heart attack. I m going to make a fool of myself,I can t cope,I ve got to get out. What happens to your body,Heart pounds races skips a beat.
Chest feels tight or painful,Tingling or numbness in toes or fingers. Stomach churning or butterflies,Having to go to the toilet. Feeling jumpy or restless,Tense muscles,Body aching. Breathing changes,Dizzy light headed,What you do,Pace up and down. Start jobs and not finish,Can t sit and relax,On the go all of the time.
Talk quickly or more than usual,Snappy and irritable behaviour. Drink more alcohol,Smoke more,Eat more or less,Avoid feared situations. If you are regularly experiencing some or all of these symptoms. then it is likely that you are suffering from anxiety. What causes anxiety, Anxiety is the feeling we get when our body responds to a. frightening or threatening experience It has been called the. fight or flight response It is simply your body preparing for. action either to fight danger or run away from it as fast as. possible The purpose of the physical symptoms of anxiety. therefore is to prepare your body to cope with threat. To understand what is happening in your body imagine that. you are about to be attacked As soon as you are aware of the. threat your muscles tense ready for action Your heart beats. faster to carry blood to your muscles and brain where it is most. needed You breathe faster to provide oxygen which is needed. for energy You sweat to stop your body overheating Your. mouth becomes dry and your tummy may have butterflies. When you realise that the attacker is in fact a friend the. feelings die away but you may feel shaky and weak after the. experience, The fight or flight response is a really basic system that. probably goes back to the days of cave men and is also. present in animals who depend on it for their survival. Fortunately nowadays we are not often in such life or death. situations but unfortunately many of the stresses we do face. can t be fought or run away from so the symptoms don t help. In fact they often make us feel worse especially if we don t. understand them,Causes of anxiety,There may be many causes of anxiety.
Some people may have an anxious personality and have. learned to worry, Or have had early experiences that make them feel anxious. and insecure, Others may have a series of stressful life events to cope with. for example bereavements redundancy divorce, Others may feel under pressure at work for example. working long hours feeling understaffed, Or at home for example because of financial family or. relationship problems,What keeps anxiety going, Sometimes anxiety can go on and on and become a life long.
problem There can be a number of reasons for this, 1 If someone has an anxious personality and is a worrier. then they will probably be in the habit of feeling anxious. 2 Sometimes people have ongoing stresses over a number. of years which means they develop the habit of being. 3 Sometimes a vicious circle of anxiety develops As the. bodily symptoms of anxiety can be frightening unusual and. unpleasant people often react by thinking that there is. something physically wrong or that something truly awful is. going to happen This in itself causes more symptoms and. so a vicious circle develops,Anxious situation,Feel bodily. Now I really am,Something awful is,going to happen. Feel more anxious, 4 Fear of Fear Someone who has experienced anxiety in a. certain situation may start to predict feeling anxious and. become frightened of the symptoms themselves this in turn. actually causes the very symptoms that are feared, 5 Avoidance or escape once a vicious circle has developed.
with lots of anxious thoughts increasing the anxiety. symptoms avoidance is often used as a way of coping It is. natural to avoid something that is dangerous but the sorts of. things that people tend to avoid when they suffer from. anxiety are most often not real dangers but busy shops. buses crowded places eating out talking to people etc Not. only are these things not dangerous but they are quite. Avoiding them can make life very inconvenient and difficult. Similarly people often start out okay but when the anxiety. symptoms come on feel that they have to escape from the. situation and leave quicker than they would have chosen to. Avoidance and escape can result in a great loss of. confidence which can affect how good someone feels about. themself which in turn makes them feel more anxious. another vicious circle,To summarise, Anxiety is often the body s response to stress although some. of us may be a bit more prone to anxiety and worry than. When we are suffering from anxiety though it can be. unpleasant it is our body s normal response to threat or. danger and is not dangerous, Anxiety symptoms are part of the fight or flight response and. are intended to be helpful in spurring us into action. Anxiety becomes a problem when the symptoms are,severe and unpleasant. going on too long,happening too often, causing us to worry that there is something seriously. stopping us doing what we want to do, Anxiety often becomes a part of a vicious circle where our.
symptoms thoughts and behaviour keep the anxiety going. Now spend a few moments trying to write down any of these. ways that keep your anxiety going,1 Unpleasant frightening symptoms you experience. 2 Your beliefs and thoughts about these symptoms,3 Everyday things that you are avoiding. 4 Current stresses in your life,How can I manage my anxiety better. As we have learned anxiety is not an illness and so can t be. cured If we can break into the vicious circle however we can. learn ways of reducing your anxiety and getting it to be more. manageable We can work on at least four different areas. 1 Understanding anxiety better and beginning to tackle some. of the causes,2 Reducing physical symptoms,3 Altering thoughts related to anxiety. 4 Changing behaviours related to anxiety,1 Understanding and beginning to tackle anxiety.
You may already by now have some ideas about what is. causing your anxiety The following sections will give advice on. how to break out of the vicious circle that keeps anxiety going. Before you can do this though it is really useful for you to. understand your own anxiety better Is your anxiety related to. certain situations places or people Is it worse at particular. times of the day Are there realistic worries you have that would. make anyone anxious The following should help you to. understand and begin to manage your anxiety better. Anxiety Diary for a period of two weeks or longer if you. prefer keep an hourly diary of your anxiety and activity level. Rate your anxiety from 0 10 Note down anything that seems. important Were you at work or home who were you with. what were you doing what were you thinking about You. may start to become more aware of situations that make you. anxious or that you may even be avoiding What is your. general level of stress like This information will help you. begin to tackle your anxiety,Problem Solving, If you become aware that you have a realistic worry or. problem that you feel may be causing you anxiety a problem. solving approach may help, A good way to begin is to write down the problem Define it. as clearly as you can For example I never have any. money is too vague Something like I owe 3000 to, different credit card companies is more helpful Next think. of as many possible solutions as you can It doesn t matter. how silly you may think the solutions are the point is to think. of as many as you can Try to think how you have solved. similar problems in the past Ask a friend what they might do. Think to yourself what you might advise a friend to do if they. had the same problem Then write down all the possible. I owe 3000 to different credit card companies,Possible solutions. get all debts on one loan with less interest,agree on affordable payments.
see a debt counsellor,get a part time job,work some overtime. If you have a problem that may be making you anxious. try writing it below,Now list as many possible solutions as you can. Next spend some time looking at the pros and cons of each. Choose what seems like the best option and write down all the. steps it would take to achieve that solution Who might help. What might go wrong Often it is helpful to think What is the. worst thing that could happen If you can think of a plan to. cope with this your anxiety might reduce, If you are trying to come up with a plan to tackle a problem that. has been worrying you for some time it is often helpful to. discuss this with a friend or even your doctor,Stressful lifestyle general tips. Nowadays life is often stressful and it is easy for pressures. to build up We can t always control the stress that comes. from outside but we can find ways to reduce the pressure we. put on ourselves, Try to identify situations you find stressful by noticing the.
beginnings of tension, Take steps to tackle what it is about these situations that. you find stressful,Make sure you have time for things you enjoy. If you feel stressed at work consider talking to your. Anxiety is often the body s response to stress although some of us may be a bit more prone to anxiety and worry than others When we are suffering from anxiety though it can be unpleasant it is our body s normal response to threat or danger and is not dangerous Anxiety symptoms are part of the fight or flight response and

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