Learning about

Anxiety
Plan for this session

 What is Anxiety?
 The Vicious Cycle of Anxiety
 Helpful ways to manage Anxiety
What is Anxiety?

 Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe.
 We all feel anxious some times. Anxiety is completely normal!
 A certain amount of anxiety helps us to be more alert and focused.
 For example just prior to an exam, a few exam nerves have a positive effect - motivating us,
helping us focus our thoughts on the job in hand, making us more alert. In this instance anxiety
is a good thing as it helps you keep motivated.
 Too much anxiety, or constantly being anxious, is unhealthy and detrimental to our
lives and relationships.
Types of Anxiety

 In all anxiety, we tend to over-estimate the danger, and under-estimate our ability to cope.
 Different types include:
 Generalised anxiety disorder (GAD)
 Social anxiety
 Specific phobias
 Panic disorder
 Agoraphobia
 Obsessive compulsive disorder (OCD)
 Post-traumatic stress disorder (PTSD)
 Anxiety

 Anxiety Behaviours
 Avoiding people or places
 Not going out
 Going to certain places at certain times, e.g. shopping at smaller shops, at less busy times
 Only going with someone else
 Escape, leave early
 Safety Behaviours: Go to the feared situation, but use coping behaviours to get you through, such
as: holding a drink, smoking more, fiddling with clothes or handbag, avoiding eye contact with
others, having an escape plan, taking medication.
 Safety behaviours can also help to keep your anxiety going.
The Vicious Cycle of Anxiety
Tips to Help you Cope

 Remember Anxiety is something we all experience to varying degrees and is

something you can learn to cope with once you have the correct skills.
 These can include;
 Challenging Unhelpful Thinking
 Breathing
 Using APPLE
Challenge Unhelpful Thinking

 We can all be prone to ‘distorted thinking’ at times.

 When we are stressed our ‘distorted thinking’ or ‘unhelpful thinking styles’
become more exaggerated. This is something that happens outside our
awareness and can become an automatic habit.
 Examples (see handout):
Breathing

 Breathing exercises take only a few seconds, no matter where you are.
 It is particularly helpful at stressful times, and also practise it at regular intervals
throughout the day.
 When learning the technique it is a good idea to try it when you are feeling
calm. NB: Need to take time to learn the skill before you can use it when
stressed.
 ACKNOWLEDGE - Notice and acknowledge the uncertainty as it comes to
mind.
 PAUSE - Don't react as you normally do.  Don't react at all.  Just pause, and
breathe. 
 PULL BACK - Tell yourself this is just the anxiety or depression talking, and
this thought or feeling is only a thought or feeling.  Don't believe everything
you think!  Thoughts are not statements of fact.
 LET GO - Let go of the thought or feeling.    It will pass.  You don't have to respond to
them.  You might imagine them floating away in a bubble or cloud.
 EXPLORE - Explore the present moment, because right now, in this moment, all is well. 
Notice your breathing, and the sensations of breathing.  Notice the ground beneath you. 
Look around and notice what you see, what you hear, what you can touch, what you can
smell.  Right NOW.  Then, SHIFT YOUR FOCUS OF ATTENTION to something else -
on what you need to do, on what you were doing before you noticed the worry, or do
something else - mindfully, with your full attention.
Seeking Support

 If you feel anxious all the time, for several weeks or if it feels like your anxiety is
taking over your life, then it’s a good idea to ask for help. Your GP should be your
first point of contact. If in distress or out of office hours you can contact the A&E
dept. of your local hospital.
Remember…
THANKYOU