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Coping with Anxiety

. Anne . Crook. Counsellor . / Psychotherapist. The .

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Coping with Anxiety

Presentation on theme: "Coping with Anxiety"— Presentation transcript:


Coping with Anxiety

Anne Crook Counsellor / Psychotherapist The Christie NHS Foundation TrustSlide2

What is anxiety?

NormalProtectiveThreat focusedSlide3

Fight or FlightSlide5

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 UKSlide6


sick Tight band across the chest Tension headaches Hot flushes Increased perspiration Dry mouth Shaking Choking sensations Palpitations Anxiety UKSlide7

Internal alarm systemSlide8


Hospital letter arrivesSlide9

Unhelpful coping strategies

Avoidance short-term relief / gain, long-term pain Excessive worry trying to make the uncertain certainSlide10

Overestimate the threat,

Underestimate our ability to copeSlide11

Helpful coping strategies

Physical ExerciseRelaxation / Breathing / VisualisationMindfulness – in the present momentDo something more interestingTalk to someoneSoothing self-talk “Thoughts aren’t facts” “It’s just my alarm going off” “I’ve coped before so I can cope again”Slide12

Mindfulness - in the present momentSlide13


www.franticworld.comwww.friendlyfocusing.comwww.breathworks-mindfulness.org.ukwww.bemindful.co.ukwww.mentalhealth.org.ukwww.headspace.com Slide15

You may not control all the events that happen to you, but you can decide not to be reduced by

them.Maya Angelou