Anxiety & Panic

• Definition
  Anxiety is a word we use to describe feelings of unease, worry and fear. It incorporates both the emotions and the physical sensations we might experience when we are worried or nervous about something. We all know what it’s like to feel anxious from time to time. It’s common to feel tense, nervous and perhaps fearful at the thought of a stressful event or decision you’re facing – especially if it could have a big impact on your life. For example:
  
  Sitting an exam
  Going into hospital
  Attending an interview
  Starting a new job
  Moving away from home
  
  In situations like these it’s understandable to have worries about how you will perform, or what the outcome will be. For a short time you might even find it hard to sleep, eat or concentrate. Then usually, after a short while or when the situation has passed, the feelings of worry stop.
  
• Signs
  Physical sensations;
  
  Nausea (feeling sick)
  Tense muscles and headaches
  Pins and needles
  Feeling light headed or dizzy
  Faster breathing
  Sweating or hot flushes
  Fast or irregular heart beat
  Churning in your stomach
  
  Psychological sensations;
  
  Feeling tense, nervous and on edge
  Heaving a sense of dread, of fearing the worst
  Feeling your mind is really busy with thoughts
  Dwelling on negative experiences
  Overthinking situations
  Feeling restless
  
• Advice
  If you experience anxiety or panic attacks, there are many things you can do to help yourself cope;
  
  Talking to someone you trust
  Breathing exercises (Take time to inhale. It’s the simplest thing, but is forgotten in panic attacks.)
  Shifting your focus, distract yourself from the anxiety you are feeling (fiddle with toys like a puzzle or stress ball)
  Listening to music
  Reassuring thoughts
  Physical exercise
  Keeping a diary
  Eating a healthy diet
  
  Grounding Exercise - Look around you and identify and name
  
  5 things you can see
  4 things you can feel
  3 things you hear
  2 things you can smell
  1 thing you can taste
  
  This will help remind you of the present. It is a calming technique that can help you get through a tough or stressful situation.
  
• Where can i get help?
  In school you can talk to the following people:
  A friend
  Your Tutor
  A YHS Wellbeing Advisor
  Pupil Welfare Officer
  Pastoral Mentor (Drop in sessions Tuesday & Wednesday during break and lunchtime)
  
  In the community:
  Talk to your parents or GP
  Telephone
  
  Childline (Free) 0800 1111
  
  Links:
  Mind
  Childline
  NHS Panic Attacks
  Calm Harm
  York Mind