{"id":280,"date":"2021-12-16T21:06:02","date_gmt":"2021-12-16T21:06:02","guid":{"rendered":"https:\/\/wellness.mymynd.co.uk\/?page_id=280"},"modified":"2025-04-25T08:42:11","modified_gmt":"2025-04-25T08:42:11","slug":"anxiety","status":"publish","type":"page","link":"https:\/\/wellness.mymynd.co.uk\/cy\/uk\/anxiety\/","title":{"rendered":"Anxiety"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":2688,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"resource.php","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-280","page","type-page","status-publish","hentry"],"acf":{"wellness_subheading":"Risk resources","wellness_heading":"Anxiety","wellness_content":"","wellness_video_quote":"","wellness_video_or_image":"video","wellness_youtube_or_vimeo":"vimeo","wellness_vimeo_id":"540193587","image":null,"flexible_content":[{"acf_fc_layout":"text_and_media","background_colour":"","container_width":"standard","columns":"half","text_side":"left","image_or_video":"video","youtube_or_vimeo":"youtube","image":733,"youtube_id":"RuPPRLv_YSw","vimeo_id":"","heading":"What is Anxiety?","text":"Everyone experiences Anxiety from time to time. Feeling anxious is a normal response to new, stressful or threatening situations and is our body\u2019s way of preparing us to deal with those situations effectively. \r\n\r\nHowever, 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.\r\n\r\nNote: 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.","buttons":null},{"acf_fc_layout":"grid","heading":"Anxiety is characterised by ...","subheading":"","background_colour":"","download":"","columns":"3","carousel":false,"grid_items":[{"image":"","heading":"Heightened physical sensations","text":"Anxiety can be felt as a number of physical sensations including tight chestedness, increased heart rate and shortness of breath. 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.","link":"","button_style":"black"},{"image":"","heading":"Negative automatic thoughts","text":"Automatic thoughts are the subconscious thoughts you have about yourself and the world around you.\u00a0Negative\u00a0automatic thoughts are the most unpleasant of these and are often irrational and self-defeating in nature. They can lead to self-doubt, Anxiety, Depression, anger and low mood.","link":"","button_style":"black"},{"image":"","heading":"Problematic coping behaviours","text":"Problematic coping behaviours or \u201csafety behaviours\u201d 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, hyper vigilance and excessive checking.","link":"","button_style":"black"}]},{"acf_fc_layout":"grid","heading":"How does this link to the MyMynd assessment?","subheading":"","background_colour":"","download":"","columns":"2","carousel":false,"grid_items":[{"image":"","heading":"Your Anxiety score","text":"If your score for Anxiety was in the high concern range following your assessment it means that you endorsed many items that assess symptoms of general Anxiety. You may currently be experiencing significant distress in your day to day life. You may have difficulty sleeping or worry excessively about things that wouldn\u2019t 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.\r\n\r\nIf this is the case, we recommend that you seek medical help<\/strong> from your GP<\/strong> as soon as possible. If you cannot wait to speak to your GP then please contact either one of the helplines or local support organisations that you can find below.","link":"","button_style":"black"},{"image":"","heading":"Looking back at your assessment results","text":"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 a high concern, 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 your results and look through all of your individual indicator scores.\r\n\r\nThe Anxiety indicator is very closely linked to hope<\/a>, happiness<\/a><\/strong> and self-criticism<\/strong><\/a>. 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.","link":"","button_style":"black"}]},{"acf_fc_layout":"grid","heading":"Get help now","subheading":"","background_colour":"brand","download":"","columns":"3","carousel":false,"grid_items":[{"image":"","heading":"Emergency help","text":"If you need emergency help, find helplines here:","link":{"title":"Find help now","url":"http:\/\/wellness.mymynd.co.uk\/get-help-now\/","target":"_blank"},"button_style":"black"},{"image":"","heading":"Call someone now","text":"Call the Samaritans now, 24\/7.","link":{"title":"Get contact details here","url":"https:\/\/www.samaritans.org\/","target":"_blank"},"button_style":"black"}]},{"acf_fc_layout":"grid","heading":"How can you cope with Anxiety?","subheading":"","background_colour":"","download":"","columns":"2","carousel":false,"grid_items":[{"image":"","heading":"Calming your body and mind","text":"Feelings of Anxiety can be overwhelming and make it seem like there is nothing you can do to overcome them. However, there are some practical steps you can take in these moments to help you deal with your Anxiety in a healthy way. For example, you can use coping strategies<\/span><\/i><\/a> or practise <\/span>mindfulness and meditation<\/span><\/i><\/a>.\r\n\r\nThe section below provides tools and activities to make you feel more relaxed during periods of high Anxiety or overwhelming distress.","link":"","button_style":"black"},{"image":"","heading":"Changing your thoughts","text":"Alongside coping with momentary experiences of Anxiety or panic, it is equally important to find ways of reducing the frequency and intensity of those moments. There are practical exercises you can complete to help you accept, address and reduce anxious thoughts and feelings.\r\n\r\nThe section below includes tools to help you understand and overcome your thought patterns when feeling anxious.","link":"","button_style":"black"}]},{"acf_fc_layout":"anchor","text":"tools"},{"acf_fc_layout":"tabs_with_sub_tabs","heading":"Tools for calming your body and mind ","intro":"These tools are not intended to replace therapy or professional advice. They are designed to help you cope with difficult feelings or situations and provide you with a better understanding of Anxiety. However, if you are really struggling please contact one of the emergency helplines provided or seek help from your GP.","tabs":[{"title":"Self-Soothe Box","overview":"A Self-Soothe Box has many names: happy box, hope box, emergency kit, crisis box \u2013 you can name it however you\u2019d like. A Self-Soothe Box can be your anchor when facing crisis. \r\n\r\nIt contains a collection of physical items, written reminders and simple grounding activities to make you feel more relaxed during periods of high Anxiety or overwhelming distress.\r\n","purpose":"","time":"30 minutes","resource_type":"none","instructions":"1. Grab a bag, box or any other container that you can turn into your own\u00a0personal Self-Soothe Box.<\/strong>\r\n\r\n2. Use the PDF in the materials section\u00a0for ideas on what you can put in your box. These can be items or activities that help you calm down or distract you from your current situation.\r\n\r\nWe have also attached several helpful worksheets that you can fill out and put in your box alongside these items.\u00a0<\/em>\r\n\r\n3. Whenever you are anxious, upset or overwhelmed you can use the box to help you feel better.\r\n\r\nKey things to consider:<\/span>\r\n\r\n- Keep your Self-Soothe Box somewhere safe and accessible so that you can find it easily when you need it the most.\r\n\r\n- If something in your Self-Soothe Box no longer brings you comfort or joy, remove and replace it.\r\n\r\n- Your Self-Soothe Box should be personal to you. This is really important, as everyone responds differently to different things.","materials":[{"type":"download","file":854,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":855,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=PnxWRwQYdIQ&feature=emb_title","title":"Thinking Traps","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"download","file":856,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=o96JBXhkybg&feature=emb_title","title":"10 negative thinking styles","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"download","file":857,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":858,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":859,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"app","file":null,"app":"https:\/\/www.casa.org.nz\/news\/the-virtual-hope-box-an-app-for-managing-distress","link":"","video":"","title":"Virtual Hope Box","text":"Although the Self-Soothe Box is a helpful tool, it is sometimes difficult to keep it close at hand (e.g. when you are at work or on holiday). As an alternative you can download the Virtual Hope Box, a free smart phone application which allows you to keep a virtual collection of tools and activities for coping, relaxation, distraction and positive thinking.","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Relaxation Plan","overview":"Relaxation techniques can help you cope with anxious feelings or overwhelming emotions. They can calm the mind and reduce the muscle tension Anxiety can cause.\r\n\r\nCreating a Relaxation Plan involves incorporating various relaxation techniques into your daily routine and may help prevent you from reaching crisis point.\r\n\r\nIt isn\u2019t difficult to learn the basics of these relaxation techniques, however it does take regular practice to really benefit from them.","purpose":"","time":"10 minutes a day","resource_type":"none","instructions":"","materials":[{"type":"download","file":864,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"The Worry Tree","overview":"Worry is the process of thinking about problems that might happen in the future. Having some worry is normal \u2013 we all encounter difficulties or obstacles in life and spend time anticipating them in order to find ways of overcoming them.\r\n\r\nHowever, frequent, excessive or uncontrollable worry can leave us feeling anxious and stressed. \r\n\r\nThe Worry Tree is a guide to help you deal with your worries effectively. It asks you to follow some important steps in distinguishing whether you are worrying about a current problem or a hypothetical event, so that you can respond appropriately. ","purpose":"","time":"5-10 minutes","resource_type":"none","instructions":"When encountering worrisome thoughts, use the PDF in the materials section to understand and control your worries. The steps outlined in the worry tree are:\r\n\r\n1 - Notice your worry.\r\n\r\n2 - Identify whether it is a current problem worry\u00a0<\/strong>(about which something can be done) or a\u00a0hypothetical event worry\u00a0<\/strong>(which it is not possible to act on). Detailed explanations of these two types of worry can be found below.<\/em>\r\n\r\n \r\n\r\nIf it is a current problem worry:<\/span>\r\n\r\n- Address the worry in a constructive way, rather than continually worrying about it.\r\n\r\n- Decide what to do about the worry, along with when and how to do it. Can you act immediately? Or should you make a specific plan and schedule it?<\/em>\r\n\r\n \r\n\r\nIf it is a hypothetical event worry:<\/span>\r\n\r\n- Set the worry aside.\r\n\r\n- Focus your thoughts elsewhere (mindfulness<\/a> is a great practice for shifting your attention).\r\n\r\n \r\n\r\nCurrent problem vs. hypothetical event<\/span><\/strong>\r\n\r\nPsychologists often distinguish between \u2018current problem worry\u2019 and \u2018hypothetical event worry\u2019:\r\n\r\nCurrent problem worry<\/strong> relates to a real situation or problem that is affecting you right now and that you CAN do something about. Example: \u201cMy partner and I had an argument, I worry he is still angry at me.\u201d<\/em>\r\n\r\nHypothetical event worry\u00a0<\/strong>relates to\u00a0things which have not yet happened, but which\u00a0might<\/em>\u00a0happen in the future (\u2018What if\u2026?\u2019). This type of worry often involves overestimating the possibility of something terrible happening and imagining the \u2018worst case\u2019 scenario.\u00a0Example: \u201cMy partner is late home from work \u2013 what if they\u2019ve had an accident?\u201d\u00a0<\/em>","materials":[{"type":"download","file":866,"app":"","link":"https:\/\/www.nhsinform.scot\/illnesses-and-conditions\/mental-health\/mental-health-self-help-guides\/anxiety-self-help-guide","video":"","title":"NHS Inform: Anxiety Self-Help Guide","text":"The guide takes approximately 30-40 minutes to work through, but you should feel free to work at your own pace.","thumbnail":null,"youtube_or_vimeo":""},{"type":"app","file":null,"app":"https:\/\/www.worry-tree.com\/worrytree-mobile-app","link":"","video":"","title":"WorryTree App","text":"If you prefer using an app or want to use this tool anywhere you go, the WorryTree app aims to help you take control of your worry wherever you are. It is free to download from the App Store and Google Play. ","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Emotional Triggers","overview":"Sometimes we face certain people, things or situations in life that make us feel uncomfortable. We might feel anxious or stressed about them. The experiences that cause these feelings (and sometimes even an intense emotional reaction) are what we call Emotional Triggers.\r\n\r\nThe PDF in the materials section will help you learn more about your Emotional Triggers, how to identify them and how to cope with your feelings of Anxiety. ","purpose":"","time":"10 minutes","resource_type":"none","instructions":"Everyone has Emotional Triggers, though these look a little different from person to person. Some examples include unwanted memories, uncomfortable topics, another person\u2019s actions or choice of words and even your own behaviours.\r\n\r\nSome examples of Emotional Triggers for Anxiety are:\r\n\r\nBeing rejected; Lots of change or uncertainty; Stress; Financial issues; Feeling lonely or isolated; Losing someone; Being bullied; Dishonesty.\u00a0<\/em>\r\n\r\nRecognising what triggers you is important in order to adequately deal with those feelings and maintain good emotional health. Usually this involves a few steps:\r\n\r\n1 - Notice your bodily reactions, feelings, and thoughts.\r\n\r\n2 - Identify and label them.\r\n\r\n3 - Identify what triggered you.","materials":[{"type":"download","file":819,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":822,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]}]},{"acf_fc_layout":"tabs_with_sub_tabs","heading":"Tools for changing your thoughts","intro":"These tools are not intended to replace therapy or professional advice. They are designed to help you cope with difficult feelings or situations and provide you with a better understanding of Anxiety. However, if you are really struggling please contact one of the emergency helplines provided or seek help from your GP.","tabs":[{"title":"Thinking Traps","overview":"During periods of high stress or Anxiety we can experience patterns of negative thinking. For example, believing that \u201csomething bad is going to happen\u201d or that we \u201cwill fail anyway\u201d.\r\n\r\nThese are called Thinking Traps or Negative Automatic Thoughts \u2013 patterns of thought that prevent us from seeing things as they really are. Negative thoughts like these can contribute to our Anxiety and make it harder to cope.\r\n\r\nThis tool explains some of the most common Thinking Traps and encourages you to reflect on the occasions where you might have engaged in such distorted thinking. Understanding what a thinking trap looks like will help you get better at identifying, acknowledging and overcoming them. \r\n\r\n","purpose":"","time":"15 Minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":867,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=PnxWRwQYdIQ&feature=emb_title","title":"Thinking Traps","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=o96JBXhkybg&feature=emb_title","title":"10 negative thinking styles","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"}]},{"title":"Thought Record","overview":"Everyone has a stream of automatic thoughts about themselves and the world around them that continuously runs through their minds. Negative automatic thoughts (NATs) are the most unpleasant of these and are often irrational and self-defeating in nature and may fuel anxiety. \r\n\r\nA Thought Record is a tool to help you understand what those thoughts are, how they affect you, and how you can reframe and replace them with more balanced thinking. It enables you to identify specific situations that trigger these NATs and develop strategies for overcoming them.\r\n\r\nAn alternative way of noting your thoughts down is to do some journaling on them. We have included a set of journaling prompts for you which you can follow should anxious thoughts arise. ","purpose":"","time":"20 minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":868,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":2109,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"NHS Anxiety Self-Help Guide","overview":"NHS inform have developed a Self-Help Guide for individuals with mild-to-moderate symptoms of Anxiety. \r\n\r\nThe guide aims to help you: a) Find out if you have symptoms of Anxiety, b) understand more about Anxiety and c) find ways to manage or overcome Anxiety. It is designed to help with general Anxiety symptoms.","purpose":"","time":"30-40 minutes","resource_type":"none","instructions":"","materials":[{"type":"link","file":null,"app":"","link":"https:\/\/www.nhsinform.scot\/illnesses-and-conditions\/mental-health\/mental-health-self-help-guides\/anxiety-self-help-guide","video":"","title":"NHS Inform: Anxiety Self-Help Guide","text":"The guide takes approximately 30-40 minutes to work through, but you should feel free to work at your own pace.","thumbnail":null,"youtube_or_vimeo":""}]}]},{"acf_fc_layout":"support_services","heading":"Support services","subheading":"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.","background_colour":"brand","services":[{"title":"NHS Talking Therapies, for anxiety and depression","link":"https:\/\/www.nhs.uk\/service-search\/mental-health\/find-a-psychological-therapies-service\/","logo":1870,"column_1":"What is the NHS Talking Therapies, for anxiety and depression?<\/strong>\r\n\r\nThe NHS Talking Therapies (previously known as IAPT) is NHS programme that was set up in 2008 with the aim of helping people better understand and manage their mental health.\r\n\r\nThe 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.\r\n\r\nAll therapies available through IAPT are evidence-based and delivered by fully trained and accredited practitioners. For more information on the different types of talking therapies click\u00a0here<\/a>.","column_2":"How to self-refer<\/strong>\r\n\r\n1. Click\u00a0here<\/a> to open the NHS IAPT information page. Click \u2018start now\u2019 to enter the GP search finder. Enter the name or street address of your GP surgery; you will then be presented with a list of NHS talking therapy services in your local area.\r\n\r\n2. Browse the information for each service by clicking on the \u2018visit website\u2019 link for each service. Once you have chosen a service that feels right for you, click \u2018refer yourself online\u2019.\r\n\r\n3. Follow the on-screen instructions to complete and submit 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 \u2013 this contact will likely be a phonecall, displayed on your telephone as a private number.<\/em>"},{"title":" Local Mind services","link":"https:\/\/www.mind.org.uk\/information-support\/local-minds\/#collapse18638","logo":"","column_1":"What is Mind?<\/strong>\r\n\r\nMind is a mental health charity which provides advice and support to anyone experiencing mental health problems.\r\n\r\nThey 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.\r\n\r\nThe main Mind website<\/a> also provides emergency advice and urgent coping tools for use in crisis situations.","column_2":"How to self-refer<\/strong>\r\n\r\n1. Enter your postcode in the location search bar to be presented with a list of all the Mind services in your local area. Choose the local Mind that is nearest to your home address and follow the link to their website.\r\n\r\n2. Explore the website for counselling and other support service availabilities.\u00a0Once 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.\r\n\r\nFor 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 \u2013 this contact will likely be a phonecall which may be displayed on your telephone as a private number.<\/em>"},{"title":"Hub of Hope","link":"http:\/\/wellness.mymynd.co.uk\/find-local-support\/","logo":1872,"column_1":"What is the Hub of Hope?<\/strong>\r\n\r\nThe Hub of Hope is the UK's leading mental health support database, bringing a range of local, national, peer, community, charity, private and NHS mental health support services together in one place.\r\n\r\nThe Hub is a signposting service designed to guide people towards appropriate support for their individual needs\/preferences. It is available to everyone, not just those who are in crisis, and allows individuals to search for services tailored to their particular concerns.","column_2":"How to use it<\/strong>\r\n\r\n1. Enter your postcode in the location search bar or click on the \"click to find nearby services\" button. You will then be presented with a list of all the mental health support services in your local area that are registered to the Hub of Hope.\r\n\r\n2. Use the filter buttons at the top of the page to refine your results according to service type e.g. NHS\/private sector and area of concern e.g. anxiety\/depression.\r\n\r\n3. Click on each service individually for further information on their exact location, opening hours and areas of expertise. Most services list their contact details alongside a link to their own website."}]},{"acf_fc_layout":"full_width_image","image":176,"heading":"More resources","heading_level":"h1","subheading":"Try other areas within MyMynd that are closely related to Anxiety. ","subheading_level":"p","buttons":[{"button":{"title":"Explore Coping Strategies","url":"http:\/\/wellness.mymynd.co.uk\/coping-strategies\/","target":""}},{"button":{"title":"Explore Mindfulness resources","url":"http:\/\/wellness.mymynd.co.uk\/mindfulness-and-meditation\/","target":""}}],"curve_colour":"grey","character":""}]},"_links":{"self":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/280","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/comments?post=280"}],"version-history":[{"count":11,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/280\/revisions"}],"predecessor-version":[{"id":3253,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/280\/revisions\/3253"}],"up":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2688"}],"wp:attachment":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/media?parent=280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}