I am feeling anxious

Anyone can feel anxious and more and more people are starting to talk openly about these feelings, so you are not alone.

Anxiety

Symptoms of anxiety can include: worrying, feeling agitated, generally restless or feeling pressured and stressed at work.

For many of us these feelings come and go and are a response to a bad day or an event in our lives. But for others they can become more serious and start to disrupt our life, causing us to avoid friends and social occasions or to stop going to work, harming our relationships, and making us believe there is no hope of change or improvement. This is when it can be helpful to talk about it with a trusted friend, family member or work colleague.

If the feelings continue, it’s often a good idea to talk it over with your GP or reach out to a service such as Mindline Somerset, who can offer you a safe space to share your feelings and let you know about the support you can access.

What are anxiety disorders?

We all have feelings of anxiety, worry and fear sometimes. These can be normal responses to certain situations. For example, you might worry about a job interview, or about paying a bill on time. These feelings can give you an awareness of risks and what you need to do in a difficult or dangerous situation. This reaction is known as ‘fight or flight’. Your brain responds to a threat or danger by releasing stress hormones such as adrenaline and cortisol. Even if the danger is not real, these hormones cause the physical symptoms of anxiety.

Once the threatening situation has stopped, your body will usually return to normal. But if you have an anxiety disorder these feelings of fear and danger can be ongoing and interrupt your daily routine long after the threat has gone.

They can make you feel as though things are worse than they actually are. Everyone’s experience of anxiety disorders is different. Not everyone who has an anxiety disorder will experience the same symptoms.

Mental symptoms of anxiety

• racing thoughts
• uncontrollable over-thinking
• difficulties concentrating
• feelings of dread, panic or ‘impending doom’
• feeling irritable
• heightened alertness
• problems with sleep
• changes in appetite
• wanting to escape from the situation you are in
• dissociation.

If you dissociate you might feel like you are not connected to your own body. Or like you are watching things happen around you, without feeling them.

Physical symptoms of anxiety

• sweating
• heavy and fast breathing
• hot flushes or blushing
• dry mouth
• shaking
• hair loss
• fast heartbeat
• extreme tiredness or lack of energy
• dizziness and fainting
• stomach aches and sickness.

Anxiety can lead to depression if left untreated.

What are the different types of anxiety disorder?

• Generalised anxiety disorder (GAD)
• Panic disorder
• Social anxiety disorder
• Phobias
• Obsessive compulsive disorder (OCD)
• Skin picking
• Hair pulling
• Health anxiety
• Body dysmorphic disorder (BDD)
• Post-traumatic stress disorder (PTSD)

What causes anxiety disorders?

We don’t fully understand what causes anxiety disorders. But it is thought that the following factors can cause anxiety.

Genetics. Some people seem to be born more anxious than others. You may get anxiety through your genes.
Life experience. This could be bad experiences such as being abused or losing a loved one. It could also include big changes in life such as moving home, pregnancy or losing your job.
Drugs. Caffeine in coffee and alcohol can make you feel anxious. Illegal drugs, also known as street drugs, can also have an effect.
Circumstances. Sometimes you know what is causing your anxiety. When the problem goes, so does your anxiety.

How can I get help if I think I have an anxiety disorder?

You should make an appointment to talk with your GP if you are worried about your symptoms. Or they are causing problems in your day-to-day life. Your doctor will look at different things when deciding on your treatment such as the following:
• Your diagnosis and symptoms.
• What options you have tried already.
• Your goals and preferences.
• Any other conditions you have.
• Guidance from the National Institute for Health and Care Excellence (NICE).

Talking therapies

The NHS’ ‘Improving Access to Psychological Therapies’ (IAPT) programme has made psychological therapy more available on the NHS. IAPT services mainly provide support for low to moderate anxiety and depression. You can self-refer online here.

What can I do to manage my symptoms?

You can learn to manage your symptoms by looking after yourself. Self- care is how you take care of your diet, sleep, exercise, daily routine, relationships and how you are feeling.

Lifestyle
Making small lifestyle changes can improve your wellbeing and can help your recovery.
Routine helps many people with their mental wellbeing. It will help to give a structure to your day and may give you a sense of purpose. This could be a simple routine such as eating at the same time each day, going to bed at the same time each day and buying food once a week.

Breathing exercises
Breathing exercises can help to calm you when you are feeling anxious. Or having a panic attack. You will get the most benefit if you do them regularly, as part of your daily routine.53
There is more information about breathing exercises in the further reading section at the end of this factsheet.

Support groups
You could join a support group. A support group is where people come together to share information, experiences and give each other support.
You might be able to find a local group by searching online.

Rethink Mental Illness have support groups in some areas. You can find out what is available in your area if you follow this link:www.rethink.org/about-us/our-support-groups. Or you can call the Rethink Mental Illness Advice Service on 0300 5000 927 for more information.

Recovery College
Recovery colleges are part of the NHS. They offer free courses about mental health to help you manage your symptoms. They can help you to take control of your life and become an expert in your own wellbeing and recovery. You can usually self-refer to a recovery college.

My mind never switches off. It’s exhausting.

How to get help:

If you seek help there are no judgements. There are a number of helpful resources online that you can look at to help you understand what is happening to you, or someone you care about, and to make sure you can get the help that you need.

Our partner NHS Somerset have a number of useful online resources that can offer help and support. A good place to start is here: NHS Somerset Self Help Guides These include workbooks on anxiety, depression, low mood, post-natal depression, social anxiety, stress, bereavement and post-natal depression.

You can also refer yourself for support from NHS Talking Therapies, you can self-refer online here. Talking Therapies offers many different types of help, including an online self-help platform, online webinars, face-to-face psychoeducation courses and individual, short-term therapy.

Useful Websites

Anxiety UK A user-led organisation that supports anyone with anxiety, phobias, panic attacks or other anxiety disorders. Website:www.anxietyuk.org.uk

Social Anxiety UK Offers support with social anxiety disorder. They are a web-based organisation and offer forums, a chat room and information about social anxiety. Website: www.social-anxiety.org.uk

I’ve started using breathing techniques to help my sense of dread. I am finding the NHS Every Mind Matters website really helpful.

If you are struggling with anxiety please get in touch with Mindline Somerset for advice and support. Call locally on 01823 276892 or freephone 0800 138 1692.

Mindline Live Web Chat is available every day from 8 pm -11 pm.