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Coping with Anxiety

Coping with Anxiety. Anne Crook Counsellor / Psychotherapist The Christie NHS Foundation Trust.

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Coping with Anxiety

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  1. Coping with Anxiety Anne Crook Counsellor / Psychotherapist The Christie NHS Foundation Trust

  2. What is anxiety? Normal Protective Threat focused

  3. Fight or Flight

  4. Physical symptoms • Increased heart rate • Increased muscle tension • “Jelly legs” • Tingling in the hands and feet • Hyperventilation (over breathing) • Dizziness • Difficulty in breathing • Wanting to use the toilet more often • Anxiety UK

  5. Feeling sick • Tight band across the chest • Tension headaches • Hot flushes • Increased perspiration • Dry mouth • Shaking • Choking sensations • Palpitations • Anxiety UK

  6. Internal alarm system

  7. Trigger/Event Hospital letter arrives

  8. Unhelpful coping strategies • Avoidance • short-term relief / gain, long-term pain • Excessive worry • trying to make the uncertain certain

  9. Overestimate the threat,Underestimate our ability to cope

  10. Helpful coping strategies • Physical Exercise • Relaxation / Breathing / Visualisation • Mindfulness – in the present moment • Do something more interesting • Talk to someone • Soothing self-talk “Thoughts aren’t facts” “It’s just my alarm going off” “I’ve coped before so I can cope again”

  11. Mindfulness - in the present moment

  12. Resources • www.franticworld.com • www.friendlyfocusing.com • www.breathworks-mindfulness.org.uk • www.bemindful.co.uk • www.mentalhealth.org.uk • www.headspace.com

  13. You may not control all the events that happen to you, but you can decide not to be reduced by them. • Maya Angelou

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