Mental health and wellbeing : Anxiety, fear and panic


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  • do-not-try-to-do-everything-at-once-–-set-small-targets-that-you-can-easily-achieve
  • do-not-focus-on-the-things-you-cannot-change-–-focus-your-time-and-energy-into-helping-yourself-feel-better
  • do-not-avoid-situations-that-make-you-anxious-–-try-slowly-building-up-time-spent-in-worrying-situations-to-gradually-reduce-anxiety
  • try-not-to-tell-yourself-that-you're-alone;-most-people-experience-anxiety-or-fear-at-some-point-in-their-life
  • try-not-to-use-alcohol,-cigarettes,-gambling-or-drugs-to-relieve-anxiety-as-these-can-all-contribute-to-poor-mental-health
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Do

Don't

  • do not try to do everything at once – set small targets that you can easily achieve
  • do not focus on the things you cannot change – focus your time and energy into helping yourself feel better
  • do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to gradually reduce anxiety
  • try not to tell yourself that you're alone; most people experience anxiety or fear at some point in their life
  • try not to use alcohol, cigarettes, gambling or drugs to relieve anxiety as these can all contribute to poor mental health
  • Anxiety control training audio guide

    In this 6-minute audio guide, Dr Chris Williams talks about how to relax and beat your anxieties, today and in the long term.

  • self-care-for-anxiety
  • understanding-panic-attacks
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    Further information and support

    The mental health charity Mind offer more information on:

    Your Mind Plan on the Every Mind Matters website sends personalised tips and advice to your email inbox.

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    Where to get NHS help for anxiety, fear and panic

    Referring yourself for therapy

    If you need more support, you can get free psychological therapies like cognitive behavioural therapy (CBT) on the NHS.

    You can refer yourself directly to a psychological therapies service without a referral from a GP.

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    Find a psychological therapies service in your area

  • See a GP if:

    • you're struggling to cope with anxiety, fear or panic
    • things you're trying yourself are not helping
    • you would prefer to get a referral from a GP
  • 111.nhs.uk-or-call:-111.

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    Ask for an urgent GP appointment or call 111 if:

    • you need help urgently, but it's not an emergency

    111 can tell you the right place to get help if you need to see someone. Go to 111.nhs.uk or call: 111.

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    Call 999 or go to A&E now if:

    • you or someone you know needs immediate help
    • you have seriously harmed yourself – for example, by taking a drug overdose

    A mental health emergency should be taken as seriously as a medical emergency.

    Find your nearest A&E

  • Causes of anxiety, fear and panic

    There are many different causes of anxiety, fear or panic and it's different for everyone.

    When you're feeling anxious or scared, your body releases stress hormones, such as adrenaline and cortisol.

    This can be helpful in some situations, but it might also cause physical symptoms such as an increased heart rate and increased sweating. In some people, it might cause a panic attack.

    Regular anxiety, fear or panic can also be the main symptom of several health conditions. Do not self-diagnose – speak to a GP if you're worried about how you're feeling.

  • caring-for-someone
  • financial-problems-–-unexpected-bills-or-borrowing-money
  • health-–-illness,-injury-or-losing-someone-(bereavement)-
  • difficult-past-experiences-–-bullying,-abuse-or-neglect
  • even-significant-life-events-such-as-buying-a-house,-having-a-baby-or-planning-a-wedding-could-lead-to-feelings-of-stress-and-anxiety.

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    Identifying the cause

    If you know what's causing anxiety, fear or panic, it might be easier to find ways to manage it.

    Some examples of possible causes include:

    • work – feeling pressure at work, unemployment or retirement
    • family – relationship difficulties, divorce or caring for someone
    • financial problems – unexpected bills or borrowing money
    • health – illness, injury or losing someone (bereavement)
    • difficult past experiences – bullying, abuse or neglect

    Even significant life events such as buying a house, having a baby or planning a wedding could lead to feelings of stress and anxiety.

    You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.

    Find out more about the 5 steps to mental wellbeing.

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    Conditions related to anxiety, fear and panic

    Symptoms Possible cause
    feelings of anxiety that will not go away, anxiety is affecting your life generalised anxiety disorder
    overwhelming fear of something specific like an object, place or animal phobias
    regularly experiencing panic attacks panic disorder
    often reliving traumatic past experiences, nightmares and flashbacks post-traumatic stress disorder
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