Worry and Anxiety
Anxiety is a word we use to describe feelings of worry, fear and panic. As well as these emotional feelings, people with anxiety might also experience physical (body) sensations such as a racing heart, breathing fast, sweaty hands, dry mouth and feeling shaky. Many people also have negative thoughts when they are anxious.
Anxiety is a normal response to feeling threatened or in danger, even if that threat or danger is a thought, image or memory. We all experience anxiety from time to time. Anxiety can become a real problem if the thoughts, emotions (feelings) and physical sensations are very strong, happen even when there is no real danger or if it lasts for a long time.
Lots of people experience worry and anxiety although for some people it can impact on everyday life and get in the way of school, socialising and even home life.
If anxiety has become a problem for you, there is lots you can do to manage and cope.
Worries and anxiety are common; everyone worries so it’s important to remember you are not alone.
Some worries may seem very real and very scary. Tell someone how you are feeling no matter what your worries are, even if you are worried about doing so. There will be someone who will listen and try to support you.
Although anxiety feels horrible, remember these feelings will pass and the physical sensations cannot harm you.
Breathe - Take 3 time 3. Take 3 deep breaths in, hold for 3, breathe out for three.
It will pass - Remind yourself that you have been anxious before, that those feelings passed, that you coped and were ok.
Distract yourself - Use activities such as watching TV, spending time with friends, reading, making things, listening to music or going for a walk until you feel a bit better.
Right now 5-4-3-2-1- Pay attention to 5 things you can see right now, 4 things you can hear, 3 things you can touch, two things you can touch, 1 thing you can taste (or imagine your favourite food and the taste of it).
Soothe - Do things that help you to relax and feel calm. Listen to music, have a bath, watch tv.
Be aware of ANT’s - automatic negative thoughts and crush them. Be aware of things like:
Negative filters: 'Am I only noticing the bad stuff?' 'Am I filtering out the positive.'
Mind reading: assuming we know what others are thinking (usually about us). 'Is this their thought or mine?'
Prediction: Believing we know what’s going to happen in the future. Compare and despair
Seeing only the good and positive aspects in others people and comparing ourselves negatively against them.
Critical self: Putting ourselves down, self-criticism, blaming ourselves for events or situations that are not totally our responsibility.
You cannot avoid all the things that make you feel anxious so face your fears by following and practicing these four steps:
Focus – rather than worry about the past, future or the unknown, focus on the present moment, the here and now. What’s happening in this moment.
Expose – the more you face your fears the easier it will become to manage, don’t avoid things. Break it down into smaller stages with the ultimate aim of facing the fear, small steps to make the challenge more manageable and less overwhelming.
Approach – the fear of experiencing anxiety is often worse than the situation you are avoiding. Face your fear and see for yourself that the situation probably isn’t as bad as you are predicting.
Rehearse – practice anxiety management techniques using apps (see our resources page), and use these when you are approaching situations that make you anxious.
What can I do next?
Have you looked at the relevant information and advice on our webpage?
Have you tried the self-help options above?
Have you accessed support from the suggested Apps, websites and organisations listed on our resources page?
Have you discussed your concerns with an adult you trust and had some support from someone like a school nurse or your GP?
If you have and nothing you have tried has made a significant difference, it might be time to speak to someone about involving CAMHS.
