Anxiety

What Is Anxiety?

Everyone experiences anxiety from time to time. Feeling anxious is a normal response to new, stressful or threatening situations and is our body’s way of preparing us to deal with those situations effectively. However, when this response becomes disproportionate to the situation or event in question, it can be problematic.

Prolonged or excessive periods of anxiety can have a negative impact on our lives and may indicate the presence of an anxiety disorder, of which there are many types.

Note: the information provided in this module is not designed to diagnose you with an anxiety disorder but rather to demonstrate the consequences of excessive anxiety and to point you in the direction of relevant resources to help you if you are struggling right now.

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Heightened Physical Sensations

Anxiety can be felt as a number of physical sensations including tight chestedness, increased heart rate, shortness of breath and cold sweats. It is normal to experience these things in situations of high stress, however, if they are present most of the time or become so overwhelming that you are unable to carry out daily tasks, you should seek help from your GP.

Negative Automatic Thoughts

Automatic thoughts are the subconscious thoughts you have about yourself and the world around you. Negative automatic thoughts are the most unpleasant of these and are often irrational and self-defeating in nature. 

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Problematic Coping Behaviours

Problematic coping behaviours or “safety behaviours” are actions you carry out in order to protect yourself from feeling anxious. They can be effective in the short-term but actually serve to maintain your anxiety in the long-term. They include things like avoidance, hypervigilance and excessive checking

How Does This Link to the MyMynd Assessment?

If your indicator for anxiety was in the at-risk range following your assessment it means that you endorsed many items that assess symptoms of general anxiety. It may be the case that you are currently experiencing significant distress in day to day life. You may have difficulty sleeping or worry excessively about things that wouldn’t normally bother you. In addition to this, you may experience panic attacks which prevent you from carrying out simple daily tasks like meeting up with friends or going to the shop. If this is the case, we recommend that you SEEK MEDICAL HELP from your GP as soon as possible.

If you cannot wait to speak to your GP then please contact one of the helplines listed below. 

Looking Back At Your Assessment Results

It is also important to consider that all of the indicators in the MyMynd assessment are fundamentally linked. This means that whether your score for anxiety is at-risk, optimal, or somewhere in between, there are various tools that you can use to enhance your resilience and increase your coping ability. Take some time to revisit the Wellness Centre and look through all of your individual indicator scores.

The anxiety indicator is very closely linked to hope, happiness and self-criticism. By working on improving your scores in these areas you will be better equipped to handle adversity and may also start to see improvements in other areas as a result.

Hope

Happiness

Self-Criticism

Looking after your mind is just as important as looking after your body and the tools we provide are designed to help you do that. 

Emergency Helplines

Anxiety UK

 (9.30am-5.30pm, Mon-Fri)

Call: 03444 775 774

Website: anxietyuk.org.uk

No Panic

(10am-10pm, Daily)

Call: 0300 772 9844

Website: nopanic.org.uk

Calm

(5pm-midnight, Daily)

Call: 0800 58 58 58

Website: thecalmzone.net

Samaritans

(24/7)

Call: 116 123

Website: samaritans.org

The Mix - under 25s

(3pm-midnight, Daily)

Call: 0808 808 4994

Website: themix.org.uk

Mind

(9am-6pm, Mon-Fri)

Call: 0300 123 3393

Website: mind.org.uk

Download List Of Helplines

Emergency Text Services

Shout

(24/7)

Text ‘SHOUT’ to 85258

Website: giveusashout.org

Text About It

(24/7)

Text ‘HELLO’ to 50808

Website: text50808.ie

Accessing Support Services

 

If you would like to access further support or discuss any concerns with a qualified mental health professional, the organisations below provide free self-referral options for various talking therapy and counselling services.

Improving Access to Psychological Therapies (IAPT)

 IAPT is an NHS programme that was set up in 2008 with the aim of helping people better understand and manage their mental health.

The programme offers a range of talking therapy services, including cognitive behaviour therapy (CBT). CBT is one of the most commonly used and widely researched therapies for the treatment of anxiety and depression and works by providing practical coping strategies for dealing with different problems.

All therapies available through IAPT are evidence-based and delivered by fully trained and accredited practitioners.

To find your local IAPT service and complete a self-referral form, click on the button below and follow the instructions.

 

1. Click on the link below to open the NHS IAPT service finder.

2. Enter your postcode in the location search bar.

3. Click ‘search’ – you will be presented with a list of all the IAPT services offering CBT in your local area.

4. Click ‘sort by offers self-referral’ at the top of the page followed by ‘update results’.

5. Browse the information for each service i.e. opening hours, distance from your address etc. by clicking on the name of the service (underlined in red).

6. Once you have chosen a service that feels right for you, click on the link to the right of the service labelled ‘click here to access self-referral form.

7. Follow the on-screen instructions to complete the self-referral form (the information you are required to give in order to complete the self-referral proces may vary between services).

8. Submit your referral by clicking on the green ‘submit’ button at the bottom of the self-referral form.

Most services will contact you within 48 hours to confirm receipt of your referral and arrange an appointment with a practitioner – this contact will likely be a phonecall which will be displayed on your telephone as a private number.

Local Mind Services

Mind is a mental health charity which provides advice and support to anyone experiencing mental health problems.

They have a network of approximately 125 local Minds across England and Wales offering specialised support and care directly to those who need it most. The types of support available through local Minds varies depending on location but services include: talking therapies, peer support, advocacy, crisis care and more.

The main Mind website also provides emergency advice and urgent coping tools for use in crisis situations. You can access these at anytime by clicking here.

To find your local Mind service and complete a self-referral form, click on the button below and follow the instructions.

 

1. Click on the link below to open the local Minds service finder.

2. Enter your postcode in the location search bar.

3. Click ‘find’ – you will be presented with a list of all the Mind services in your local area.

4. Click on the local Mind that is nearest to your home address and follow the link to their website.

5. Explore the website for counselling and other support service availabilities (this information can usually be found under a “how can we help?” tab although website layouts do vary between services).

6. Once you have identified the support services that are available to you, follow the on-screen instructions to complete a self-referral for the service that feels right for you – this may involve calling Mind directly, in which case a phone number will be provided, alternatively, you may be required to fill out an online referral form.

7. The information you are required to give in order to complete the self-referral process may vary between services.

For online referrals, most services will contact you within 48 hours to confirm receipt of your referral and arrange an appointment with a wellbeing service worker – this contact will likely be a phonecall which may be displayed on your telephone as a private number.

Additional Resources

 

Below are some links to helpful articles and videos that provide more information on the theories and types of anxiety as well as tips for managing symptoms.

 

 

  • About Anxiety. Explains anxiety and panic attacks, including possible causes and how you can access treatment and support. Includes tips for helping yourself, and guidance for friends and family. 

  • Generalised Anxiety Disorder (GAD). Overview of GAD, a long-term condition that causes feelings of anxiousness about a wide range of situations and issues, rather than 1 specific event. 

  • Types Of Anxiety. A good summary of different types of anxiety and how to get help.
  • Corona Anxiety Support & Resources. Easy access to a range of information, resources and support to understand how to deal with anxiety during these difficult times while Coronavirus (COVID-19) is impacting on our lives.