1. Dealing with anxiety and panic

2. 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)

3. Anxiety disorders Generalised anxiety disorder Panic disorder
Obsessive compulsive disorder
Phobias
Post traumatic stress disorder

4. 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

5. 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”.

6. Fight or flight

7. Body’s response to fight or flight

8. 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

9. “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.”

10. 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

11. 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

12. 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.

13. 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.

14. 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

15. 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

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

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

20. Other organisations Mind - www.mind.org/anxiety
Leeds Mind –
Mindwell –
NHS on-line -
Anxiety UK -
Headspace - (on-line and app meditation)
Meetups
Samaritans

21. Practical support/advice
Citizens Advice Bureau
Stepchange
Council GP

22. Look after yourself mentally as well as physically.

24. Thank you Any questions?