Anxiety, Panic and Fear

Most people feel anxious or scared sometimes, but if it's affecting your life there are things you can try that may help. There is support available if you're finding it hard to cope with anxiety, fear or panic. Let’s briefly look at symptoms of anxiety. Anxiety can cause many different symptoms. It might affect how you feel physically, mentally and how you behave. It’s not always easy to recognise when anxiety is the reason you're feeling or acting differently.

Physical symptoms of anxiety can show themselves in a faster, irregular or more noticeable heartbeat, feeling lightheaded and dizzy, headaches, chest pains and loss of appetite.

Mental symptoms express themselves in feeling tense or nervous, being unable to relax, worrying excessively about the past or future, feeling tearful or not being able to sleep.

Changes in behaviour can demonstrate itself by not being able to enjoy your leisure time, difficulty in looking after yourself, problems concentrating at work, struggling to form or maintain relationships or worrying about trying new things.

Symptoms of a panic attack

If you experience sudden, intense anxiety and fear, it might be the symptoms of a panic attack. Other symptoms may include feeling that you're losing control, sweating, trembling or shaking, shortness of breath or breathing very quickly or feeling sick.

A panic attack usually lasts 5 to 30 minutes. They can be very frightening, but they're not dangerous and should not harm you.

Do’s

Do try to use calming breathing exercises when feeling anxious or try to exercise – activities such as running, walking, swimming and yoga can help you relax. Find out how to get to sleep if you're struggling to sleep. Eat a healthy diet with regular meals to keep your energy levels stable. Listen to free mental wellbeing audio guides and search and download relaxation and mindfulness apps.

Dont's

Do not try to do everything at once – set small targets that you can easily achieve. Do not focus on the things you cannot change – focus your time and energy into helping yourself feel better. Do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to gradually reduce anxiety. Try not to tell yourself that you're alone; most people experience anxiety or fear at some point in their life. Try not to use alcohol, cigarettes, gambling or drugs to relieve anxiety as these can all contribute to poor mental health.

Please feel free to contact me should you experience excessive anxiety, fear or panic attacks to establish how I might be able to help you with your challenges.