Project Description
What is anxiety?
Anxiety is the feeling we get when we think something bad or scary will happen. It is our body’s natural safety response when it thinks we are under threat. to things we think are possible threats (real or imagined).
Panic or panic attacks are an intense form of anxiety. They can come on very quickly and sometimes without an obvious cause, and are often experienced in terms of intense physical symptoms.
When we are anxious our bodies produce a hormone called adrenaline which prepares us to take action in order to keep ourselves safe – this is called the “fight or flight response” – and when this happens we can experience some physical and emotional responses:
- Pounding heart and racing pulse
- Feeling hot and sweaty
- Feeling tense and edgy
- Feeling sick
- Feeling shaky
- Feeling panicky
- Wanting to go to the toilet
- Wanting to lash out
- Wanting to run away
- Getting angry
- Unable to think clearly
- Feeling afraid
When is anxiety a problem?
All of the above reactions are natural responses to situations where we feel threatened in some way.
They are designed to make us feel uncomfortable, so that we take action to keep ourselves safe. They are part of our many “survival mechanisms” – imagine not having any anxiety about anything – we might start taking all sorts of risks that would threaten our health and happiness!
While we need this anxiety mechanism to keep ourselves safe, for some people it might become overactive, being set off at times when there isn’t a real danger. Our thoughts can set off anxious feelings, especially if we get into a pattern of negative thinking, asking ourselves “What if…..?”, imagining the worst, or judging ourselves harshly in comparison to how we see others.
Too much anxiety can become a serious problem, getting in the way of us enjoying ordinary everyday life.
How to deal with anxiety
- Some people find it helpful to remind themselves that anxiety is part of your body’s natural safety response to signs of threat or danger, that it is designed to protect you.
- It may help to check-in with yourself and ask: Is there a real threat happening? Or, might my brain be misinterpreting the situation? Doing this might help you to figure out what needs to change to help reduce your anxiety levels.
- Take 5 slow, deep breaths in, and out. Slowing down your breathing can help to calm your anxiety response, and the unpleasant symptoms that go with it.
- Try a grounding activity to help you feel calmer – choose one or two of your senses to focus on, and look around you. What can you see / hear/ touch/ smell/ taste? Really focus on the detail of that sensation.
- Focusing on calm breathing and grounding can also help to take your mind off of unhelpful thoughts or worries.
- Be your own mascot. Anxiety often affects confidence levels and causes people to feel unable to cope in situations. Come up with some coping phrases you can say to yourself to boost your confidence – e.g. “I can do this”, “I’m more capable than I think”, “these feelings will pass”.
If anxiety is having an impact on your everyday life, you don’t have to suffer this on your own. It can really help to talk to someone about your thoughts and feelings. There are strategies that can be learned to help manage and reduce anxiety.
At Centre 33 you will be listened to and not judged. Our service is free and confidential.
Learn more about our counselling service here, Or just get in touch for a chat.