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What is ANXIETY?
Student Wellbeing Information for young people
What is anxiety? We all experience feelings of anxiety. It is a ‘normal’ response. Everybody gets anxious at times and some anxiety actually helps us to function well in many situations for example before an exam, interview or first date. However, anxiety can become a problem when we experience it too often, it goes on for a long time or it stops us from doing things that we want to do. Anxiety can become intense or worsen if we avoid situations. This is when anxiety becomes unhelpful or causes Types of anxiety? Specific phobia : fear of a specific object or situation Social anxiety : fear of social situations Panic : repeated uncontrollable panic attacks Generalised anxiety : excessive worrying about many things OCD (obsessive-compulsive disorder): recurrent thoughts or compulsions that are time-consuming What causes anxiety? Anxiety does not have one main cause. Factors such as past experiences, diet, drug/alcohol use, brain chemicals, genetics can all increase the risk of someone developing anxiety. “Causes” can be: Past experiences Genetics and biology Environment and situations It is important to remember it is not your fault if you experience anxiety. People do not choose to feel anxious. You can work towards changing and improving your anxiety levels!
Physical symptoms Stomach ache / ‘butterflies’ Muscle tension and aches
Dry mouth Sweating Dizziness
Sleeping difficulties Increased heart rate
It’s a good idea to make a note of your own symptoms to help recognise when you are feeling anxious. Psychological symptoms Feeling numb Fearing or thinking the worst will happen Over-thinking a situation
Poor concentration Negative thinking Feeling ‘full’ of thoughts Nightmares
You can change how you think by questioning unhelpful thoughts. This can help reduce anxiety.
Coping strategies/how to look after yourself Talk to someone you trust Tell a parent, carer or friend. Saying out loud how you feel can help ease your anxiety
Breathing exercises are a very powerful way to control anxiety. Try a breathing exercise from one of our recommended apps or use the 7/11 breathing technique – breathe in for seven seconds and out for 11. Repeat at least five times Rest: it’s harder to deal with emotions when you are tired Self care: anxiety can produce many unpleasant physical symptoms such as headaches, feeling sick and dizziness. Know that these feelings are uncomfortable but they will gradually subside if you are able to practise some relaxing self-care activities. Consider using your Hope box Trying using one of our trusted Mindfulness apps. Mindfulness helps you have a better understanding of yourself and become more at peace rather than fighting your thoughts and feelings.
Distract yourself with something comforting Make a note of the positive thoughts you have Write about how you feel in a journal. Try asking yourself: What am I anxious about? What is the evidence for and against what I am thinking? Is there an alternative, more balanced thought I can have about the situation? Relax: create a playlist of calming music, on with your headphones and relax Exercise is really helpful in using up the adrenaline anxiety can create. You could try going for a fast walk or a jog or you could have a go at some calming yoga Try a grounding technique to bring you to the present moment: there are lots of things you can try. You could count the lines on the palm of your hand, name an animal for each letter of the alphabet, count from 100 backwards and so much more
Treatments Cognitive Behavioural
Therapy (CBT) helps you understand the links between your thoughts, feelings and behaviours. It can help you to find ways to overcome your anxiety by challenging negative thoughts and beliefs. Exposure to anxiety provoking situations can help you challenge negative thoughts and beliefs. Medication can also help.
Useful helplines & websites Mental Health Crisis Line 0800 915 4644 Samaritans 116 123 (Freephone open 24/7) www.samaritans.org Childline 0800 1111 / www.childline.org.uk The Mix (under 25’s) 0808 808 4994 (Mon-Fri 4-11pm) www.themix.org.uk SHOUT 24/7 text service for anyone in crisis anytime, anywhere Text: 85258 / www.giveusashout.org Support Line 01708 765200 / www.supportline.org.uk SANE 0300 304 7000 4:30 to 10pm daily www.sane.org.uk RELATE www.relate.org.uk KOOTH Free, safe and anonymous online support for young people (11-19 years) www.kooth.com Anxiety UK Support and help for those diagnosed with, or who suspect they may have, anxiety. Text Service: 07537 416 905 Infoline: 03444 775 774 (Mon – Fri, 9.30am – 5.30pm) www.anxietyuk.org.uk OCD Action Support and information for anybody affected by OCD. Helpline: 0300 636 5478 (Mon – Fri, 9.30am – 8pm) www.ocdaction.org.uk
No Panic Information for sufferers and carers of people with panic, anxiety, phobias and Obsessive Compulsive Disorders (OCD). Helpline: 0300 772 9844 (Every day, 10am – 10pm) Youthline: 0330 606 1174 (For under 18s, Mon, Tue, Wed, Fri, 3pm – 6pm / Thurs, 3pm – 8pm / Sat, 6pm – 8pm) www.nopanic.org.uk
NHS self help guides
More information www.mind.org.uk www.youngminds.org.uk
Apps Clear Fear
DAYLIO
Headspace
( Free trial then £ )
Mindshift
Calm
( Free trial then £ )
Student Wellbeing is based in the SAFEGUARDING & WELLBEING HUB which is on the Ground Floor of the North Wing in Room N17 If you are struggling with your wellbeing please drop by and arrange to chat with one of the student wellbeing coaches. Alternatively, you can speak to your tutor who can refer you.
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