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Signposts children and young people in Wiltshire to sources of support for good mental health and emotional wellbeing

Anxiety

/Anxiety
Anxiety2019-04-10T15:50:37+00:00

Project Description



Everyone gets anxious sometimes

When does an ordinary worry become a problem? This is called anxiety. It’s normal to feel anxious when we face something new or that frightens us. You might recognise the signs of anxiety when your heart starts beating faster and your breathing speeds up. Anxiety may build when you are about to start something new (a new year group, a new school), when exam time is approaching or when something goes wrong with friendships. Look after yourself and anxiety can pass.

How can I reduce my anxious feelings?

Connect -With friends and family

Connect with family and friends, at home, school or in your local community. Research has shown that contact via social media is no substitute for face to face contact.

With this in mind, try to do something different today and make a connection.

  • Talk to someone instead of sending a text.
  • Speak to someone new
  • Ask how someone’s weekend was and really listen when they tell you
  • Put five minutes aside to find out how someone really is

Be active- Go for a walk or run.

Go for a walk or a run. Whatever you do getting active is good for us, especially when we are outside in the fresh air. The most important thing is to find a sport/physical activity you enjoy and that suits your mobility and fitness.

Regular physical activity is associated with lower rates of depression and anxiety across all age groups.

Today, why not get physical? Here are a few ideas:

  • Take the stairs not the lift
  • Go for a walk at lunchtime
  • Walk into school – perhaps with a friend – so you can ‘connect’ as well
  • Get off the bus one stop earlier than usual and walk the final part of your journey to school.
  • Organise a sporting activity
  • Have a kick-about in a local park
  • Do some ‘easy exercise’, like stretching, before you leave for school/college in the morning

Take notice- Savour the moment.

Be curious. Notice what’s around you, the countryside. The changing seasons. Savour the moment, whether you are walking to school, eating lunch or talking to friends. Take note of how you are feeling. Reflecting on your experiences will help you appreciate what matters to you.

Studies have shown that being aware of what is taking place in the present directly enhances your well-being and savouring ‘the moment’ can help to reaffirm your life priorities.

Take some time to enjoy the moment and the environment around you. Here are a few ideas:

  • Get a plant for your room
  • Have a ‘clear the clutter’ day
  • Take notice of how your friends are feeling or acting
  • Take a different route on your journey to or from school
  • Visit a new place for lunch.

Keep Learning- Try something new.

Try something new. Rediscover an old interest. Sign up for a course, join a team, learn to play an instrument or learn how to cook your favourite food. Learning new things will make you confident as well as being fun.

The practice of setting goals, which is related to adult learning in particular, has been strongly associated with higher levels of well being.

Why not learn something new today? Here are a few more ideas:

  • Find out something about your school friends.
  • Sign up for a class
  • Read the news or a book
  • Set up a book club
  • Take up a new hobby
  • Research something you’ve always wondered about
  • Learn a new word.

Give- Do something nice for someone else.

Do something nice for a friend or a stranger. Thank someone. Smile. Join a community group. Volunteering can be very rewarding as well as a great way of making new friends.

Individuals who report a greater interest in helping others are more likely to rate themselves as happy.

Research into actions for promoting happiness has shown that committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing.

Maintaining a healthy lifestyle is a great way to reduce anxious feelings, for example eating regularly and having a good sleep pattern. Having breakfast, lunch and dinner at the right times will also help your body to fit into a routine. As does going to bed and getting up at the same time.

Having a consistent routine can help give structure to your life. Patterns can be set as we react the same way or do the same thing in certain situations. Our body can begin to expect and follow such routines.

Everyone knows that exercise is good for your body – but it’s also important for your emotional well being. Exercise causes your brain to release chemicals that make you feel good. Exercise keeps our heart, body and our minds healthy. There is evidence that exercise can help in depression, anxiety and even protects you from stress.

Regular activity helps you to:

  • feel good about yourself
  • concentrate better
  • sleep better
  • have a positive outlook on life

Most of us feel good when we are active. So – don’t worry about not doing enough – get started by building a bit more physical activity into your daily life. Even a small change can help raise self-esteem, help sleep problems, improve memory and concentration and takes your mind off negative thoughts.

Breathing exercises to help with slowing down your heart rate when feeling anxious Try laying or sitting in a quiet distraction free room, closing your eyes and focusing on your breathing, try taking slow breaths, breathing in for a count of four and breathing out to the count of four.

Anxiety happens for different reasons and in lots of situations. It can feel random, but you may also spot themes

Being able to identify the causes of anxious feelings, or panic attacks, is extremely important. If you can work out what causes you to experience these feelings, then try and put things in place to help you avoid the triggers.

Discussing your feelings with friends and family could go a long way as they may be able to provide you with some solutions and support. There are also other services, such as counselling, that can provide support for you and give you someone to talk to who really wants to listen.

The pastoral support team at school should be able to support and direct you in the right way – you may have a school counsellor that you get speak with. Your GP can also talk to you about taking care of yourself to manage anxiety or put you in touch with other services that may be able to help too.

Making a referral

A referral means ‘to send someone for a consultation, review or further actions.’ . You refer yourself to the service using the open online referral form below.

CAMHS Online Referral Form

Activities to help you relax

Stories, advice and courses

Providing Wiltshire CAMHS

Ideas to manage anxiety

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