Dealing with anxiety and panic

Anxiety Women are twice as likely to experience anxiety as men Affects 4 in 100 people More likely to affect those under 35 and with other chronic health conditions (32% of those with MS, approx 20% of those with cancer)

Anxiety disorders Generalised anxiety disorder Panic disorder Obsessive compulsive disorder Phobias Post traumatic stress disorder www.mind.org.uk

What causes anxiety? Build up of ongoing problems – work, personal, social, financial etc Loss of control Traumatic event – may be a long way in the past Drugs/medication Physical or mental health illness

Generalised anxiety disorder The sufferer feels in a constant state of high anxiety or chronic worrying. This differs from “normal” worry as it goes on for several months (even years) and the level of worry is out of proportion to the level of risk of the situation – catastrophising. Someone who “lives on their nerves”.

Fight or flight

Body’s response to fight or flight

What does a panic attack feel like? a pounding heartbeat feeling faint sweating nausea chest pains feeling unable to breathe shaky limbs, or feeling like your legs are turning to jelly feeling like you’re not connected to your body

“I could feel all these physical symptoms building inside me, literally filling every part of my body until I felt completely light-headed and disembodied.” “I felt like I couldn't breathe, I just wanted to get out, to go somewhere else, but I couldn't because I was on a train.”

Learning to control panic attacks Recognise what is happening Breathe slowly and deeply If possible go to somewhere private where you can sit down – ask for help if you need it Try and slow your mind and think positively Try to relax your muscles

Dealing with anxiety Address the route cause if possible Talk to someone you trust GP Breathing exercises/meditation Listening to music Mindfulness Counselling/CBT Physical exercise Yoga/Tai Chi Eating healthily Reducing alcohol and caffeine intake Stopping smoking Complementary therapies Join a support group Medication – to help control or reduce those which may increase anxiety

Mindfulness Mindfulness is a thought process that allows us to pay attention to, and see clearly what is happening in our lives. Whilst it cannot eliminate life’s pressures, it can be a good way to help people deal with them in a calmer manner that is beneficial to overall well-being. Being more aware of the present moment can help us enjoy the world around us more and understand ourselves better. Mindfulness is a practical way to notice thoughts, sensations, sights, sounds and smells. The practice may be simple, but because it is so different to how our minds normally behave, it takes practice. Mindfulness might simply be described as choosing and learning to control our focus of attention. Mindfulness is about being in the moment, not regretting the past or worrying about the future.

Don’t cry over the past, its gone. Don’t stress about the future, it hasn’t arrived. Live in the present and make it beautiful.

Supporting others with anxiety Ask how you can help Listen Don’t judge Confidentiality Don’t promise something you can’t deliver Know your boundaries and keep to them Be reliable Encourage them to explore options but don’t try to make decisions for them Encourage regular fresh air and exercise Discourage excessive drinking alcohol/smoking Encourage them to seek expert help

Depression Very common to have anxiety and depression Also commonly associated with other mental health conditions Some depression is reactive (bereavement, divorce etc), some is not explained by circumstances

Coping with depression GP - medication Talking therapies Exercise – running a marathon??? Healthy diet possibly supplements such as vitamin D Maintain social connections/activities

Where to go for help at Trinity Line manager HR Employee Assistance Programme (EAP) Unions

Other organisations Mind - www.mind.org/anxiety Leeds Mind – www.leedsmind.org.uk/our-services/peer-support Mindwell – www.mindwell-leeds.org.uk NHS on-line - www.nhs.uk/conditions/anxiety Anxiety UK - www.anxietyuk.org.uk Headspace - www.headspace.com (on-line and app meditation) www.oneyouleeds.org.uk Meetups Samaritans

Practical support/advice Citizens Advice Bureau Stepchange Council GP

Look after yourself mentally as well as physically.

Thank you Any questions?