anxiety
Feeling anxious from time to time is normal - usually the feeling goes away once we feel safe. But if you're feeling anxious a lot, and it's getting in the way of your daily life, it might be time to find support. You are not alone - we are here to help you.
what is anxiety?
Anxiety is the feeling we get when we think something bad or scary will happen. It is our body’s natural response for keeping us safe – it prepares us to respond to danger, whether the threat is real or imagined.
Panic or panic attacks are an intense form of anxiety. They can come on very quickly and sometimes without an obvious reason, and can feel overwhelming, both physically and emotionally.
When we feel anxious, our brain releases hormones that trigger a ‘fight, flight or freeze’ response. This is our body’s natural way of protecting us – it prepares us to react quickly and stay safe. When this response is triggered, we might notice different changes in our body and how we feel. How we experience this can feel different for everyone. It can include:
• Pounding heart and racing pulse
• Feeling hot and sweaty
• Feeling tense and edgy
• Feeling sick and shaky
• Feeling panicky and afraid
• Wanting to go to the toilet
• Wanting to lash out or wanting to run away
• Getting angry
• Feeling unable to think clearly
• Tunnel vision or vision becoming sharper
when is anxiety a problem?
All of the above reactions are part of our body's built-in survival system. Anxiety protects us by encouraging us to take action when we face danger.
They are part of our many 'survival mechanisms' – imagine not having any anxiety about anything – we might start taking all sorts of risks that would threaten our health and happiness!
While we need this anxiety mechanism to keep ourselves safe, for some people it might become overactive, being set off at times when there isn’t a real danger. Our thoughts can set off anxious feelings, especially if we get into a pattern of negative thinking, asking ourselves 'what if…..?', imagining the worst, or judging ourselves harshly in comparison to how we see others.
When anxiety becomes overwhelming, it can make daily life feel difficult ore xhausting. If this sounds familiar, you are not alone – support is available.
ways of coping with anxiety
remember, it's normal
Some people find it helpful to remind themselves that anxiety is part of your body’s natural safety response to signs of threat or danger, that it is designed to protect you.
FOCUS ON THE REALITY
It may help to check-in with yourself and ask: Is there a real threat happening? Or, might my brain be misinterpreting the situation? Doing this might help you to figure out what needs to change to help reduce your anxiety levels.
DEEP BREATHING
Take 5 slow, deep breaths in, and out. Slowing down your breathing can help to calm your anxiety response, and the unpleasant symptoms that go with it.
use your senses to ground yourself
Try a grounding activity to help you feel calmer – choose one or two of your senses to focus on, and look around you. What can you see, hear, touch, smell and taste? Really focus on the detail of that sensation.
This can help take your mind off unhelpful thoughts and bring a sense of calm.
be your own mascot
Anxiety often affects confidence levels and causes people to feel unable to cope in situations. Come up with some coping phrases you can say to yourself to boost your confidence – e.g. “I can do this”, “I’m more capable than I think”, “these feelings will pass”.
talk to centre 33
If anxiety is having an impact on your everyday life, you don’t have to suffer this on your own. It can really help to talk to someone about your thoughts and feelings. There are strategies that can be learned to help manage and reduce anxiety.
At Centre 33 you will be listened to and not judged. Our service is free and confidential.
Useful Videos to help ANXIETY
In our video series on anxiety, we discuss what anxiety is and ways to manage it.
Understanding anxiety (part 1)
More videos
Managing anxiety (part two)
WELLBEING TOOLKIT
Our Wellbeing Toolkit is packed with helpful advice, videos and resources designed to support you with your mental health and wellbeing. Covering a range topics, from managing stress and anxiety to building confidence and coping with change, our toolkit offers practical tips and guidance to help you take care of yourself.
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