Worry/Anxiety

What is 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/panic attacks

• Focus on taking deep belly breaths (maybe 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 Coping Kit | Childline 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

Resources

• Be: The Little Book of Mindfulness (camhs-resources.co.uk) (young people/parents)
• The-Anxious-Child-booklet.pdf (mentalhealth.org.uk) (guide for parents/carers)
• Children and young people with anxiety: A guide for parents and carers (moodcafe.co.uk)
• Moodjuice Self-help Guide (mcgill.ca) (for young people)
• Shyness & Social Anxiety: Moodjuice Self-help Guide (sitotapsy.com) (young people)
• How to tackle panic attacks: Panic comic (young people)

Websites

• Anxiety, stress and panic | Childline (for young people)
• What is Anxiety? | Symptoms of Anxiety & Getting Help | YoungMinds (for young people)
• Supporting A Child With Anxiety | Tips & Advice | YoungMinds (for parents in support of young people with anxiety)
• Anxiety disorders in children – Illnesses & conditions | NHS inform (for parents/carers)

Apps

• Meditation and Sleep Made Simple – Headspace (meditation techniques/guides for relaxation)
• Calm – App for Meditation and Sleep (meditation techniques/guides for relaxation)
• WhatsUp? home mental health wellbeing app (thewhatsupapp.co.uk) (CBT methods for coping with anxiety and difficult emotions)
• Self-help App for the Mind (SAM) (mindgarden-tech.co.uk) (SAM- app to help understand and manage anxiety)
• WorryTree Mobile App — WorryTree (worry-tree.com) (worry tree for anxious thoughts)

Podcasts/videos

• Youth Mental Health with the Northern Trust: Anxiety. What is it and what can help? on Apple Podcasts
• Youth Mental Health with the Northern Trust: Understanding my child with OCD on Apple Podcasts (OCD specific)
• Stress Bucket – YouTube (stress video)
• Managing stress and anxiety | Childline (video for young people)
• Leaves on a Stream – Bing video (mindfulness video/guided practice)