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Understanding and Coping with Anxiety: Practical Strategies for Relief

Anxiety is a normal protective response to perceived threats, triggering the body's fight-or-flight system. Physical symptoms may include increased heart rate, muscle tension, dizziness, and nausea. Common unhelpful coping strategies like avoidance can provide short-term relief but lead to long-term pain. To manage anxiety effectively, embrace helpful strategies such as physical exercise, relaxation techniques, mindfulness, and open communication. Resources like Mindfulness and mental health websites can guide you on this journey. Remember, while you can't control events, you can control your response to them.

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Understanding and Coping with Anxiety: Practical Strategies for Relief

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  1. Coping with Anxiety Anne Crook Counsellor / Psychotherapist The Christie NHS Foundation Trust

  2. What is anxiety? Normal Protective Threat focused

  3. Fight or Flight

  4. Physical symptoms • Increased heart rate • Increased muscle tension • “Jelly legs” • Tingling in the hands and feet • Hyperventilation (over breathing) • Dizziness • Difficulty in breathing • Wanting to use the toilet more often • Anxiety UK

  5. Feeling sick • Tight band across the chest • Tension headaches • Hot flushes • Increased perspiration • Dry mouth • Shaking • Choking sensations • Palpitations • Anxiety UK

  6. Internal alarm system

  7. Trigger/Event Hospital letter arrives

  8. Unhelpful coping strategies • Avoidance • short-term relief / gain, long-term pain • Excessive worry • trying to make the uncertain certain

  9. Overestimate the threat,Underestimate our ability to cope

  10. Helpful coping strategies • Physical Exercise • Relaxation / Breathing / Visualisation • Mindfulness – in the present moment • Do something more interesting • Talk to someone • Soothing self-talk “Thoughts aren’t facts” “It’s just my alarm going off” “I’ve coped before so I can cope again”

  11. Mindfulness - in the present moment

  12. Resources • www.franticworld.com • www.friendlyfocusing.com • www.breathworks-mindfulness.org.uk • www.bemindful.co.uk • www.mentalhealth.org.uk • www.headspace.com

  13. You may not control all the events that happen to you, but you can decide not to be reduced by them. • Maya Angelou

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