Worry/Anxiety

Anxiety is a feeling of worry or panic in response to a potential threat.

Our brain has a ‘built in alarm system’ which signals to us when we are about to come into contact with a situation that might be harmful or uncomfortable for us. Some anxiety is helpful, as it helps us to keep safe and allows us to anticipate when we might need to pay extra attention to something, and it often goes away after the event is over.

However, sometimes anxious feelings can make things feel more difficult/dangerous than they are (like doing an exam or public speaking). Sometimes we might feel very anxious about little things in life or things that might happen in the future, like going to school or talking to someone new. When we are feeling anxious, our body’s ‘fight, flight or freeze’ response can kick in. We may be able to tell we are feeling anxious if we are;

Feeling our heart beating faster
Having worried thoughts
Feel physically sick or have funny feeling in our tummy
Feel fidgety, sweaty or shaky

Sometimes we can feel anxious in response to specific events (exams), however some people can feel anxious without having a known reason.

There are different types of anxiety problems, such as generalised anxiety, Obsessive-compulsive, phobias, post-traumatic stress and panic attacks.

Ways to cope with anxiety or panic attacks

Focus on taking deep belly breaths (for example, use a guided breathing practice video to help you)
Be aware of negative thoughts as they arise, notice them, but then let them pass through your mind (leaves on a stream guided practice)
Talk about your worries with a person you trust
Try writing your anxious thoughts/feelings down in a journal or worry tree
Practice different coping skills from your coping kit – see Childline’s Coping Kit for some ideas of different creative, distracting, relaxing tools you can try
You can speak to your GP if you are worried about the effect anxiety is having on your mental/physical health

Useful resources

The Mental Health Foundation – The Anxious Child booklet (PDF)
Mood Cafe – Children and young people with anxiety: A guide for parents and carers (PDF)
Moodjuice – Self-help Guide (PDF)
Moodjuice Self-help Guide – Shyness & Social Anxiety (PDF)
Therapy Comics – How to tackle panic attacks: Panic comic (PDF)

Worry/Anxiety

Ways to cope with anxiety or panic attacks

Useful resources

Websites

Apps

Podcasts

Northern Health and Social Care Trust